An Essential Mineral You May Be Missing!
Often overshadowed by more well-known nutrients like vitamin C or calcium, magnesium is a quietly essential mineral that plays a vital role in maintaining overall health and well-being. This unsung hero influences everything from muscle and nerve function to blood sugar control and bone health. However, recently, the importance of magnesium for optimum health has gained significant traction.
Unfortunately, many of us today are deficient in this essential mineral due to a few reasons. One of the biggest reasons that our nation is low is because our soil is much less abundant in natural minerals than it used to be.
Poor diet habits are another big reason. The average American diet is often lacking in essential nutrients, including magnesium. This is due in part to the prevalence of processed foods, sugary drinks, and fast food, which are low in magnesium and other vital nutrients.
Antacids and certain medications can also cause a magnesium deficiency. Some antacids, such as proton pump inhibitors (PPIs), can interfere with magnesium absorption. Additionally, certain medications, such as diuretics and corticosteroids, can also deplete magnesium levels.
Another huge reason we tend to be in deficit today is because of stress and sleep deprivation. Did you know that chronic states of stress in the body naturally burn through our magnesium? Chronic stress and sleep deprivation can increase the body’s demand for magnesium, leading to a deficiency. When the body is under stress, it releases cortisol, a hormone that can deplete magnesium stores.
It’s no wonder so many of us are magnesium deficient. But what exactly does a magnesium deficiency feel like? The symptoms of magnesium deficiency can vary depending on the severity of the deficiency.
Some common symptoms include:
— Insomnia
— Migraines/headaches
— Constipation
— Fatigue
— Muscle cramps, twitching and weakness
— Irritability
— Anxiety
— High blood pressure
— Irregular heartbeat
— Osteoporosis
How does magnesium work?
Believe it or not magnesium is involved in over 600 cellular reactions! Magnesium competes with calcium for cellular space in order to relax muscles (while calcium contracts). This relaxation not only plays a role in keeping us feeling loose but aids the heart from having too much contraction as well, naturally supporting blood pressure.
Magnesium also protects the NMDA receptors on the nerve cells from being overstimulated. Which is why when we are deficient in magnesium, we can feel jumpy, anxious, or overstimulated. Magnesium in turn protects the nerves, thus bringing us a naturally calming effect.
Magnesium can also support blood sugar regulation. Cells need magnesium to absorb and use insulin effectively. If magnesium is not present, the cells can not properly store insulin, which leaves the blood levels high in sugar.
Magnesium also helps with the uptake of nutrients. In other words, turning our food into fuel. So, without magnesium present, you are wasting all those healthy snacks you are munching on. When we aren’t converting well, we have low ATP or cellular energy, which systematically means… we’re pretty tired.
How can I get enough magnesium?
There are several ways to get enough magnesium in your diet. Some good sources of magnesium include:
Leafy green vegetables: Spinach, kale, and Swiss chard are all good sources of magnesium.
Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all high in magnesium.
Legumes: Beans, lentils, and peas are good sources of magnesium.
Whole grains: Brown rice, quinoa, and oats are all good sources of magnesium.
Fortified foods: Some breakfast cereals and soy milk are fortified with magnesium.
Magnesium is an essential mineral that is vital for good health. By including magnesium-rich foods in your diet, you can help to ensure that you are getting the magnesium you need to stay healthy.
How about magnesium supplements?
Here are some of our favorite forms of magnesium, and why.
Magnesium Malate-includes malic acid from fruit. This form of magnesium is easily absorbed and can often relax chronic pain symptoms.
Magnesium Taurate- Includes the amino acid taurine. This form of magnesium can support blood sugar levels and well as high blood pressure.
Magnesium L-Threonate- includes threonic acid, a compound derived from the breakdown of vitamin C. Can help to aid brain disorders such as depression.
Magnesium Glycinate- Includes the amino acid, glycine. This form of magnesium can aid in relaxation, which can support issues such as insomnia or anxiety.
The recommended daily intake (RDI) of magnesium varies based on age and gender. Adults generally require around 400-420 mg for men and 310-320 mg for women. Pregnant and breastfeeding women may need higher amounts.
Magnesium, often overlooked, plays a fundamental role in maintaining overall health and well-being. By ensuring adequate magnesium intake through a balanced diet and, if necessary, supplements, you can reap the numerous benefits this essential mineral has to offer. Remember, magnesium is not just a mineral; it’s an investment in your long-term health and vitality.
