What is magnesium?
Magnesium is a mineral that plays a role in over 300 enzymatic reactions. It has a hand in everything from metabolism to sleep, energy production, immunity, mood, digestion and more.
Are you getting enough magnesium?
More than half of the adults in the United States have a magnesium deficiency and women tend to be at an even greater risk. People with serious concerns like gastrointestinal diseases, diabetes, or alcoholism are at the highest risk of a deficiency, but many (if not most) folks have a magnesium insufficiency due to poor intake, excess caffeine or soda consumption, chronic stress, and even heavy menstruation.
A variety of medications deplete magnesium, in particular birth control pills and antibiotics.
Some early indicators of insufficient magnesium include:
Fatigue and weakness
Muscle cramps or twitches
Heightened anxiety and/or depression
Nausea
Numbness and tingling
Restless leg
Constipation
Heart Palpitations
High blood pressure
Avoiding a deficiency is important, but boosting magnesium can be beneficial on so many levels!
9 Reasons to Boost Your Magnesium Intake
Stress Management
Magnesium helps reduce the levels of the stress hormone cortisol and promotes an overall sense of calm in the brain and body.
Bone Health
Magnesium consumption is directly correlated to bone mineral density (i.e. more magnesium equals stronger bones). For women, osteoporosis and bone fractures become more common as we age and adequate magnesium consumption can help prolong the health of our bones.
Heart Health
Magnesium is essential for heart health because it regulates nerve and muscle function, keeping the heart rhythm steady and strong. Magnesium also supports healthy blood pressure and cholesterol production.
Digestion
Magnesium is regularly used to support gastrointestinal health, especially in individuals struggling with constipation. Magnesium is an osmotic laxative, meaning it pulls water into the intestines and makes stool easier to pass. Magnesium citrate is the best form for treating occasional constipation. If you have chronic constipation, consider working with our team to get to the root cause.
Sleep
Magnesium is a sleep superstar! It supports your circadian rhythm and has a calming effect on the brain and body, preparing you for a restful night of sleep.
Mood Regulation
Healthy magnesium levels are associated with higher stress tolerance and a decreased risk of anxiety and depression. Adequate amounts promote a healthy balance of stress hormones, supporting restful sleep, stabilizing mood, and reducing anxiety.
Migraines and Headaches
Magnesium has been found to reduce the frequency, duration, and intensity of migraines by 41% compared to a placebo. It’s not an immediate cure but taken over several months can help reduce the severity and occurrence of migraine headaches.
PMS
Increasing magnesium before and during menstruation can offer natural pain relief by reducing inflammation and promoting muscle relaxation, easing cramps and other uncomfortable PMS symptoms.
Carb Tolerance and Metabolic Health
Last but certainly not least, magnesium is required for nutrient metabolism, facilitating the digestion of fatty acids and proteins to keep glucose levels stable. It’s also necessary for converting carbs to energy and maintaining optimal insulin receptor function.
How to boost your magnesium intake?
A food-first approach is almost always a good idea, but in the case of magnesium, it’s often important to fill the gaps by using food and supplements.
Food sources of magnesium include:
Seeds- pumpkin, flax, sunflower, chia
Nuts- pistachio, almonds, brazil, cashew, peanuts, hazelnuts
Dark leafy greens- swiss chard, spinach, beet greens, collards
Avocado
Edamame
Oat bran
Black beans
Broccoli
Banana
Dark chocolate (>70% cacao)
Potatoes with skin
Fish- salmon, halibut
Supplemental sources of magnesium include:
There are a lot of magnesium supplements out there and they come in many different forms. Here’s a cheat sheet to reference when choosing the right supplement.
Magnesium malate: headaches, constipation, heartburn, cardiovascular health, healthy carbohydrate tolerance, blood pressure, bone health and to boost overall magnesium status (best form to start with).
Magnesium citrate: short-term constipation relief
Magnesium glycinate: insomnia, headaches, anxiety, depression, menstrual cramps, sore muscles
Magnesium Bisglycinate Chelate: supports metabolism and energy production, bone health, muscle function, physical and mental relaxation, nueorlogical health, healthy blood glucose metabolism, kidney function, heart health, blood vessel function, headaches, constipation.
Magnesium threonate: brain health, depression, age related memory loss, sleep
Magnesium chloride: topically to relieve muscle soreness
Magnesium lactate: stress and anxiety
Magnesium sulfate: epsom salts to soothe sore muscles and relieve stress
Need more support?
When in doubt, work with our team to select the appropriate supplement for your unique needs!
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