As a board-certified OB/GYN and certified menopause practitioner, Dr. Mary Claire Haver is a trusted voice for women navigating midlife health. Her recommendations for supplements, particularly magnesium, come from personal experience and professional insight. While she emphasizes obtaining nutrients from whole foods, she also acknowledges the role of high-quality supplements in filling nutritional gaps. When asked about magnesium, she points to two specific forms she uses for distinct purposes.
Dr. Haver's Two Magnesium Recommendations
Dr. Haver's approach to magnesium is not a one-size-fits-all recommendation; rather, it highlights the importance of choosing the right form for your specific health goals. She personally uses two different types of magnesium supplements, each targeting a different aspect of wellness, particularly relevant for women's health.
Magnesium L-Threonate for Brain Function
For cognitive support, Dr. Haver specifically recommends Magnesium L-Threonate. She explains that this is the only form of magnesium known to cross the blood-brain barrier effectively, making it highly beneficial for brain health. Dr. Haver takes Magnesium L-Threonate primarily to aid in sleep and improve brain function, noting promising studies on its benefits for overall cognitive health. For those looking for a similar supplement, she has mentioned brands like Life Extension Neuro-Mag Magnesium L-Threonate, which is designed to support a calmer, more restful sleep.
Magnesium Bisglycinate for Relaxation
In addition to the L-threonate form, Dr. Haver incorporates Magnesium Bisglycinate into her routine via her proprietary supplement line. Her product, Pause Sleep®, contains 150 mg of Albion® Magnesium (Magnesium Bisglycinate), chosen for its high bioavailability and gentle effect on the digestive system. The combination of magnesium with the amino acid glycine promotes relaxation and supports a calm mood. This is a key reason many people find this form effective for alleviating anxiety and improving sleep quality.
Why Different Forms Matter: A Comparison
Understanding the differences between magnesium forms is crucial for targeted supplementation. While both Magnesium L-Threonate and Magnesium Bisglycinate offer benefits, their unique properties make them suitable for different applications. This table outlines the primary distinctions based on Dr. Haver's approach and scientific understanding.
| Feature | Magnesium L-Threonate | Magnesium Bisglycinate |
|---|---|---|
| Best For | Cognitive function, memory, sleep quality, brain health | Relaxation, anxiety reduction, muscle relaxation, better sleep |
| Target Area | Crosses the blood-brain barrier to impact the central nervous system | Calms the nervous system and relaxes muscles throughout the body |
| Absorption | Highly absorbable, particularly by brain cells | Highly bioavailable and gentle on the stomach |
| Side Effects | Not typically associated with significant digestive upset | Rarely causes digestive issues like diarrhea common with other forms |
| Haver's Use | Personally taken for sleep and brain function | Included in her Pause Sleep® product for relaxation |
Choosing the Right Magnesium for You
To decide which magnesium is right for your needs, consider your primary wellness goals. A combination approach, similar to Dr. Haver's, can also be beneficial for addressing multiple concerns simultaneously.
To optimize brain health and memory:
- Consider adding Magnesium L-Threonate to your nightly routine.
- This form is designed to increase magnesium levels in the brain, helping with cognitive function as we age.
To support sleep and reduce anxiety:
- If relaxation and stress reduction are your main concerns, Magnesium Bisglycinate is an excellent choice.
- Its calming effects on the nervous system can help you unwind and improve sleep onset and quality.
To improve overall health:
- Ensure you are consuming adequate magnesium-rich foods like leafy greens, almonds, and pumpkin seeds.
- For comprehensive support, a high-quality magnesium bisglycinate can address overall levels without causing digestive issues.
The Role of Magnesium in Menopause
Magnesium is a critical mineral, especially for women in perimenopause and menopause, as it supports numerous bodily functions that are often disrupted during this transition. Its benefits extend to sleep quality, stress regulation, and bone density maintenance, among others. In her blog, Haver emphasizes the importance of magnesium in regulating blood glucose, activating Vitamin D uptake, and aiding healthy bone development. Magnesium Bisglycinate, in particular, may help balance hormones by supporting optimal estrogen metabolism and regulating cortisol, the stress hormone.
A Balanced Approach to Supplementation
It is essential to remember that supplements are meant to complement a healthy diet and lifestyle, not replace them. While Dr. Haver's recommendations are valuable, individual needs can vary. Always consult with a healthcare professional before beginning any new supplement regimen, especially if you have underlying health conditions. A balanced approach that combines nutrient-dense foods with targeted supplementation can help support your health and manage menopausal symptoms effectively.
Conclusion
When it comes to the question, what magnesium supplement does Mary Claire Haver recommend, the answer is nuanced. She takes Magnesium L-Threonate for brain health and includes Magnesium Bisglycinate in her own Pause Sleep® product for relaxation and sleep support. This dual strategy acknowledges the different benefits various magnesium forms offer. By understanding these distinctions, women can make informed decisions to best support their cognitive function, sleep quality, and overall well-being during and after menopause. For more information, visit Dr. Haver's blog on The Pause Life website for her detailed supplement recommendations.
