Magnesium is an electrolyte and is vital for optimal body function. It’s responsible for over 300 enzyme reactions and is found in all tissues — but mainly in your bones, muscles, and brain. You must have it for:
- cellular energy,
- brain function,
- good bone mineral density,
- mood regulation (lower anxiety and increase relaxation),
- reduced inflammation,
- reduced hypertension,
- improved sleep quality,
- and to help muscles relax.
Yet despite its importance, approximately two-thirds of Americans are deficient in this mineral. Medications (especially some hypertension and diuretic drugs) and poor gut health can interfere with magnesium absorption. Coffee, sodas, salt, sugar and alcohol have been shown to indirectly interfere with magnesium uptake. Magnesium isn’t found in many of the processed, pre-packaged foods Americans eat and even whole foods (vegetables) known to contain magnesium can show reduced amounts because current agricultural processes result in soils that are void of important minerals.
How do you know if you are deficient in magnesium?
Some of the most common symptoms include:
- Muscle cramps or twitches
- Insomnia
- Constipation
- Migraines/headaches
- Osteoporosis
- Anxiety/Depression
- Restless Leg Syndrome
- Reflux
What can you do to maintain proper magnesium levels?
The Recommended Daily Allowance (minimum amount needed) for magnesium is 300 mg per day. The easiest way to boost magnesium levels is to Include the following in your diet as often as you can:
kelp, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soybeans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.
But even with a diverse whole foods diet, some people might benefit from supplementation. When choosing your supplement, make sure you choose a brand that is transparent with where it sources its ingredients and what its manufacturing procedures are. It should be free from additional fillers and ingredients that could contribute to or cause additional symptoms. The most absorbable forms are magnesium citrate, glycinate, or taurate, although magnesium bound to Krebs cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, sulfate, gluconate, and oxide — they are poorly absorbed (and the cheapest and most common forms found in supplements).
Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb magnesium without gastrointestinal effects (side effects from too much magnesium include diarrhea). Additionally, magnesium oil can be placed directly on the skin. This makes it one of the best options for people with gut dysfunctions that limit absorption. Because it also soothes the muscles in your digestive tract, rubbing magnesium oil on your abdomen can combat an upset stomach.
If you have heart, kidney issues or chronic health conditions, please consult your physician before starting magnesium supplementation.
