Magnesium is one of the basic minerals that your body needs to function optimally. It is actually involved in more than 600 reactions in your body, including:
· Energy creation: Helps convert food into energy.
· Protein formation: Helps create new proteins from amino acids.
· Gene maintenance: Helps create and repair DNA and RNA.
· Muscle movements: Is part of the contraction and relaxation of muscles.
· Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
With that being said 80% of Americans are deficient in Magnesium!! How can we be so deficient in such a vital mineral? That comes down to several factors, but the most pertinent is how our soil is farmed in the US. With the mass agriculture our crops are no longer rotated with variety therefore the mineral content is stripped overtime from the soil. Not to mention the amount of pesticides, insecticides, and Glycosphate that are sprayed and leached into the soils.
So how do you know if you are deficient in Magnesium? There are common symptoms associated with deficiency or you can get blood work drawn to see your levels.
You might be magnesium deficient if you have any of the following symptoms:
- Muscle cramps or twitches
- Insomnia/trouble sleeping
- Irritability or mood swings
- Sensitivity to loud noises
- Chronic fatigue
- Kidney stones
- High blood pressure
- Menstrual cramps
- Irritable bladder
- Irritable bowel syndrome
- Trouble swallowing
Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.
Common benefits of magnesium consumption and supplementation.
Magnesium has many benefits throughout all the body’s critical functions. From nerves to cells to muscles, magnesium is hard at work regulating and promoting proper function.
· It May Boost Exercise Performance.
· Magnesium Fights Depression
· It Has Benefits Against Type 2 Diabetes
· Magnesium Can Lower Blood Pressure
· It Has Anti-Inflammatory Benefits
· Magnesium Can Help Prevent Migraines
· It Reduces Insulin Resistance
· Magnesium Improves PMS Symptoms
· Helps Increase Energy
· Calms Nerves & Anxiety
· Helps with Digestion by Relieving Constipation
· Relieves Muscle Aches and Spasms
· Regulates Levels of Calcium, Potassium and Sodium
· Important for Heart Health
· Prevents Migraine Headaches
· Helps Prevent Osteoporosis
Magnesium is Safe and Widely Available
So how do we replenish this nutrient and what are the best sources? You can get it from both food and supplements.
Recommended Daily Allowance of Magnesium
These are the current RDAs for magnesium depending on your age and gender — intakes vary on different individual factors — according to the NIH:
- Infants–6 months: 30 milligrams
- 7–12 months: 75 milligrams
- 1–3 years: 80 milligrams
- 4–8 years: 130 milligrams
- 9–13 years: 240 milligrams
- 14–18 years: 410 milligrams for men; 360 milligrams for women
- 19–30 years: 400 milligrams for men; 310 milligrams for women
- Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
- Pregnant women: 350–360 milligrams
- Women who are breastfeeding: 310–320 milligrams
The following foods are good to excellent sources of magnesium:
· Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
· Spinach, boiled: 39% of the RDI in a cup (180 grams).
· Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
· Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
· Black beans: 30% of the RDI in a cup (172 grams).
· Quinoa, cooked: 33% of RDI the in a cup (185 grams).
· Halibut: 27% of the RDI in 3.5 ounces (100 grams).
· Almonds: 25% of the RDI in a quarter cup (24 grams).
· Cashews: 25% of the RDI in a quarter cup (30 grams).
· Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
· Avocado: 15% of the RDI in one medium avocado (200 grams).
· Salmon: 9% of the RDI in 3.5 ounces (100 grams).
If you have a medical condition, then check with your doctor before taking a supplement.
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.
Check with our office and we will help you select the right form for you.
Without enough of this important mineral, your body simply can't function optimally.