The Two Forms of Magnesium Dr. Haver Endorses
Dr. Mary Claire Haver, a leading expert on menopause, distinguishes between different types of magnesium based on their specific benefits and absorption. She personally uses one form for cognitive function, while another is formulated for her signature wellness products. Understanding the difference between these two is key to making an informed decision about supplementation.
Magnesium L-Threonate for Cognitive and Sleep Support
When it comes to her personal supplement routine, Dr. Haver specifically cites Magnesium L-Threonate as her choice for brain health and sleep. This particular form of magnesium is unique because it is the only one known to effectively cross the blood-brain barrier. This capability allows it to be directly utilized by the brain, leading to promising research results for cognitive function. For those struggling with sleep disturbances or 'brain fog' during menopause, this form is a prime consideration.
Key benefits of Magnesium L-Threonate include:
- Enhanced Cognitive Function: Studies suggest it can support memory, learning, and attention by increasing magnesium levels in the brain.
- Improved Sleep Quality: By promoting a calm brain state and helping to regulate sleep-related neurotransmitters, it can aid in achieving deeper, more restorative sleep.
- Reduced Anxiety and Stress: Its calming effects on the nervous system help the brain better adapt to stress.
Magnesium Bisglycinate in the 'Pause Sleep® Product
In addition to her personal choice, Dr. Haver's official product line, The 'Pause Life, features another highly effective form of magnesium. Her Pause Sleep® supplement contains Albion® Magnesium Bisglycinate. This chelated form is well-absorbed by the body and is known for its gentle effects on the digestive system, meaning it is less likely to cause diarrhea compared to other forms like citrate.
Key benefits of Magnesium Bisglycinate include:
- Muscle Relaxation: Chelated magnesium supports healthy muscle function and can help relieve tension and cramps, including restless legs syndrome.
- Calm Mood: This form works to support a calm mood, which can be beneficial during periods of hormonal fluctuation.
- High Bioavailability: The chelation process, where magnesium is bound to the amino acid glycine, ensures efficient absorption.
How to Choose the Right Magnesium for You
Selecting the right magnesium supplement depends on your primary health goals. While both Magnesium L-Threonate and Bisglycinate offer distinct advantages, their benefits align with different needs. A side-by-side comparison can help clarify the decision-making process.
| Feature | Magnesium L-Threonate | Magnesium Bisglycinate (as Albion®) |
|---|---|---|
| Primary Benefit | Cognitive support, sleep optimization | Muscle relaxation, anxiety relief, general sleep aid |
| Mechanism of Action | Crosses the blood-brain barrier for direct brain benefits | Highly absorbable, gentle on the stomach (chelated) |
| Best for Symptoms | 'Brain fog', memory issues, insomnia | Muscle cramps, tension, difficulty calming down |
| Dr. Haver's Use | Personally taken for brain function and sleep | Used in the formulated Pause Sleep® product |
| Potential Side Effects | Generally well-tolerated, may cause mild drowsiness | Gentle on digestion, less laxative effect than other forms |
Beyond Supplements: A Food-First Approach
It is crucial to remember that Dr. Haver, like many health professionals, champions a 'food first' approach to nutrition whenever possible. Magnesium is abundant in many whole foods, and maximizing dietary intake should always be the foundational step. Including these foods can naturally boost your magnesium levels and provide additional nutrients.
Magnesium-rich food sources include:
- Dark leafy greens: Spinach and Swiss chard are excellent sources.
- Seeds: Pumpkin seeds and chia seeds offer a significant amount.
- Nuts: Almonds and cashews are great choices for snacking.
- Legumes: Black beans and lentils are rich in magnesium.
- Dark chocolate: A well-known and delicious source of magnesium.
It is also important to consider that modern farming practices and certain lifestyle factors like stress, alcohol, and high sugar intake can deplete the body's magnesium stores. For this reason, targeted supplementation is often recommended to fill the gap and address specific symptoms.
Conclusion: Making an Informed Choice
Dr. Haver's recommendations highlight that there is no single 'best' form of magnesium for everyone. Her personal preference for Magnesium L-Threonate is based on its specific benefits for brain health and deep sleep. Her use of Magnesium Bisglycinate in a formulated product addresses general relaxation and muscle tension. The best choice ultimately depends on your individual needs and the specific symptoms you are trying to alleviate.
Regardless of which form you choose, it is vital to consult with a healthcare provider before beginning any new supplement regimen, as dosages and suitability can vary based on individual health conditions and other medications. Starting with a food-first approach and then using targeted supplementation as needed is a sensible strategy championed by experts like Dr. Haver.
Further information on Dr. Haver's supplement philosophy can be found on her blog at thepauselife.com.
Signs of Magnesium Deficiency
Beyond general wellness, identifying a potential magnesium deficiency can help guide your decision to supplement. Some common signs include muscle cramping, poor sleep quality, fatigue, and mood changes. Experiencing these symptoms, especially in perimenopause and menopause, may indicate a need for additional magnesium intake from either food or supplements.
