Suppose an essential nutrient was incredibly involved in more than 300 vital biochemical functions in the body yet deficient in about 80% of us. Would you want to know what this curious missing ingredient was?
Well, just such a nutrient exists: It’s the mighty mineral magnesium.
You can’t live without magnesium, a hard-working nutrient that quietly operates behind the scenes in every cell. Lack of sufficient magnesium is a cause of many conditions that can plague us every day.
Magnesium is readily available, inexpensive, safe in terms of side effects and low toxicity, and conveniently found in many foods. Yet this necessary mineral is woefully overlooked by many of us, including doctors. Magnesium seems to be an “invisible” ingredient that doesn’t receive the recognition it well deserves.
How about we do something to fix that situation?
First, let’s take a look at some of the benefits of having adequate magnesium. This mineral plays a big role in the human body’s systems and function:
- producing energy, so you don’t tire so easily
- calming nerves by reducing anxiety and cortisol
- improving cognitive function
- helping you in falling asleep: Magnesium can also quiet the mind and can be used to treat insomnia
- relieving constipation by relaxing muscles in the digestive tract and neutralizing stomach acid
- soothing inflammation, and as a result, reducing muscle aches and spasms
- working with calcium to support proper blood-pressure levels
- releasing pain-reduction hormones that prevent migraine headaches
- balancing vitamin D levels to help build healthy bones.
And as if that’s not enough, magnesium is also crucial to heart health. Whew—now that’s a hard-working mineral! I hope you’re convinced that it is unquestionably in your best interest to ensure you get enough magnesium, so let’s address common questions!
“How much magnesium do I need?”
- for women between the ages of 19 and 30: 310 mg. a day
- for women over 30: 320 mg.
- for men between 19 and 30: 400 mg.
- for men over 30: 420 mg.
Individual dosage can vary, of course. For example, magnesium needs for pregnant women will be higher. Also, medications can affect how your body uses any mineral, so don’t add a supplement until you’ve talked to your doctor.
Unfortunately, it’s difficult to tell from blood tests if you’re deficient, but I’d just decide to include more in your diet since this nutrient is easily depleted by antibiotic use and by just everyday functioning. Daily replenishing is the key.
“Where can I find magnesium naturally?”
This mineral is in many of the foods a careful eater already chooses, but the trick is in getting enough. Some foods are particularly rich in magnesium. These include spinach, Swiss chard, black beans, almonds, cashews, potatoes, pumpkin seeds, sesame seeds, avocado, bananas, broccoli, and Brussels sprouts.
“What if my diet doesn’t provide enough?”
Reaching the full daily recommendation through diet alone can be hard. But magnesium supplements are inexpensive and are available in several forms, such as capsules and liquid. The most absorbable forms are magnesium citrate, magnesium chelate/chelated magnesium, and magnesium chloride—look for those terms on the label.
“You said testing for deficiency is difficult, so how do I know if I have taken too much magnesium?”
A sign you’ve overdone it is if you notice a laxative effect. If that’s the case and you’re supplementing, you might want to cut down a bit.
It’s time to give hard-working magnesium the respect it deserves as well as time to treat your body right by making sure you get the optimal amount every day. You can do it either by including more magnesium-rich foods in your diet, by supplementation, or both (that’s me!). Not so sure? Contact me. I’d be happy to help you put more of this true “miracle mineral” to work in your body—so you can reap the rewards of more energetic, pain-free, vibrant living!