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Quote of the day:

“All the money in the world can't buy you back good health.”

– Reba McEntire

Magnesium

What is it?

Magnesium is a mineral that is essential for good health and plays a role in so many functions in our body. Magnesium has a significant impact, as it is involved in more than 600 enzyme reactions. Magnesium can be found in all of our tissues, with the highest concentration in the bones, muscles, and brain.

Magnesium is involved in the regulation of our heart rate and blood pressure, the maintenance of healthy bones, and the proper functioning of muscles and nerves. Magnesium is necessary for the production of energy and maintaining a healthy weight, and also helps regulate the levels of other vitamins in the body, like calcium and vitamin D.

Magnesium is known as the relaxation mineral because of its calming effect on the nervous system, and can reduce symptoms of anxiety and depression. Magnesium is an essential nutrient that helps to keep many of the body's systems functioning properly. It is important to get enough magnesium in your diet, as a deficiency can lead to a range of health problems.

Why does it matter?

Magnesium is the 4th most abundant mineral in our body vital mineral and necessary for overall health and wellness. Unfortunately, around 50% of Americans are not getting enough magnesium in their diets.

The lack of Magnesium can be attributed to a variety of factors, including a diet high in processed foods, our mineral-deficient soil, stress, and lifestyle factors like overconsumption of coffee, alcohol, and sugar.

Symptoms related to magnesium deficiencies include muscle cramps, anxiety, insomnia, irritability, sensitivity to loud noises, constipation, migraines, high blood pressure, menstrual cramps, and more.

Some of the key benefits of magnesium include:

1. Heart Health: Helps regulate heart rhythm and blood pressure, and it has been shown to lower the risk of heart disease.

2. Healthy Bones: Magnesium is involved in the formation and maintenance of bones, and a deficiency in magnesium has been linked to osteoporosis.

3. Regulates metabolism: Magnesium helps regulate metabolism by activating enzymes involved in the metabolism of carbohydrates, fats, and proteins.

4. Supports Nerve Function: Magnesium is involved in the transmission of nerve impulses and is important for proper nerve function.

5. Promotes Relaxation and Reduces Stress: Magnesium has a calming effect on the nervous system and can help reduce symptoms of anxiety, depression, and stress.

6. Maintaining Muscle Function: Magnesium is involved in muscle contraction and relaxation, and a deficiency in magnesium can cause muscle cramps, spasms, and weakness.

7. Healthy sleep: Magnesium is involved in the regulation of the sleep-wake cycle, and it can help promote restful sleep and reduce symptoms of insomnia.

How to add into your daily routine?

There are many foods that are high in magnesium and you can get it from your diet like:

• Leafy green vegetables (spinach, kale, collard greens, and Swiss chard)

• Nuts and seeds (almonds, cashews, pumpkin seeds, and sunflower seeds)

• Whole grains (brown rice, quinoa, and whole wheat bread)

• Legumes (Beans, lentils, and chickpeas)

• Fish (salmon and halibut)

• Dairy (Milk, yogurt, and cheese)

• Dark chocolate

It is important to note that the amount of magnesium in food can vary depending on factors such as soil quality (our soil doesn’t have the mineral content it used to), processing, and cooking methods.

Magnesium gets removed from our bodies easily (esp through sweating) and isn’t often absorbed, this is where supplements comes into play. When using supplementation, there are many types of magnesium that serve different needs. So depending on the problem at hand see the options below. Some Magnesium variations don’t absorb well into the body. The three I vary taking are Citrate, Glycinate, and Threonate - all from the brand Pure Encapsulations.

• Citrate - digestion & constipation

• Chloride - sore muscles & joints

• Glycinate - relaxation, sleep, & mood

• Malate - energy & pain relief (most absorbed)

• Oxide - constipation & heartburn (even thought the most common it is not very absorbable, I avoid this one and choose citrate for constipation)

• Sulfate - detox, stress relief, & sore muscles (not very absorbable but also found in Epsom salts)

• Taurate - blood sugar & heart health

• Threonate - migraines, memory, mood, & brain function (easily absorbed and crosses the blood brain barrier)

Magnesium is a very well-studied mineral with over 3,500 medical references to support its safety and efficacy as a supplement.

With any supplement, it is important to follow recommended dosages and to speak with your doctor before starting supplementation. For example, individuals with kidney disease may need to limit their magnesium intake, as the kidneys play a role in regulating magnesium levels in the body. Overall, magnesium is considered safe when taken in recommended doses, and has been extensively studied for its numerous health benefits.

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