Miraculous Magnesium

Magnesium is an essential macro-mineral that is vital to so many functions in our bodies. It is one of several minerals involved in electrolyte balance in the body and it is essential for over 300 bodily processes including muscle contraction, heart rhythm, blood pressure regulation, blood glucose control, energy production, bone health, nerve conduction, and even reproduction. And yet, it is estimated that more than 50% of people are deficient in magnesium. Low levels of magnesium have been linked to Diabetes, Heart Disease, and even Alzheimer’s and ADHD. In fact, getting enough magnesium is key in fighting depression, preventing constipation and alleviating insomnia.

There are so many factors that can cause your magnesium to be depleted. Some of these include:

  • Depletion of magnesium in the soils due to mono-cropping and industrialized farming practices
  • Depletion in the water due to filtration processes
  • Eating a standard American diet which is low in nutrients
  • Use of antiacids, proton pump inhibitors, antibiotics and diuretics
  • Gut issues including leaky gut and imbalances in the healthy gut bacteria

There are numerous common symptoms that can indicate magnesium deficiency. These include:

  • High blood pressure
  • Muscle twitching (including eye twitching)
  • Muscle cramping and spasms
  • PMS symptoms
  • Headaches and migraines
  • Restless leg syndrome
  • Fatigue, low energy, and muscle weakness
  • Sleep issues
  • Mood swings, difficulty concentrating, stress, or depression
  • Agitation or irritability
  • Heart palpitations and arrhythmias
  • Inflammation
  • Thyroid Issues

The recommended intake for Magnesium is about 300-350 mg/day for women and 400-450 mg/day for men. The best way to meet your magnesium needs is to eat a magnesium rich diet. Foods rich in magnesium include:

  • Spinach, Swiss Chard and leafy green vegetables
  • Dark Chocolate
  • Pumpkin Seeds
  • Almonds, Cashews, Brazil Nuts, and Peanuts
  • Beans (Black, Kidney, Soy)
  • Avocados
  • Salmon, Halibut, Herring, Sardines, Tuna, Mussels
  • Kefir and Yogurt
  • Figs
  • Bananas
  • Egg Yolks
  • Sunflower Seeds, Flaxseed, Chia Seeds
  • Edamame
  • Tofu
  • Quinoa and Oats
  • Wild Rice, Brown Rice, and Buckwheat
  • Molasses
  • Cherries
  • Beet Root and Beet Greens

Yet, many still do not get enough magnesium through diet alone. Thankfully, there are several great options for supplementing magnesium. Here are my favorite forms:

  • Magnesium Glycinate – great for relaxation and promoting sleep
  • Magnesium Malate – great for enhancing energy production
  • Magnesium Citrate – great for relieving constipation
  • Magnesium Threonate – good for reducing brain fog, anxiety and depression
  • Magnesium Oil – applied topically, it is great for relaxing muscles and even soothing an upset stomach
  • Epsom Salt Baths – great for relaxing muscles and for promoting total body relaxation in preparation for sleep

Are you concerned that you may not be getting enough of this miraculous mineral? I can help you trouble shoot all of the factors that are influencing your nutrient status and together, we can find the plan that will help you optimize your health. 

Here’s to your health, happiness, and abundant energy,

author-sign