Magnesium is one of the most important minerals in our bodies and it is estimated that 80% of us are deficient.
Part of the reason for the increasing deficiencies is the unfortunate fact that our soil is not as nutritionally dense as it once was. When our soil is not as nutritionally dense it decreases the vital nutrients in our food especially fruits, vegetables, nuts, seeds, and grains that grow from the ground up.
Magnesium is an essential mineral for over 200+ processes in the body including:
- Blood pressure regulation
- Heart rate regulation
- Muscle relaxation
- Nerve health
- Thyroid function
- Neurotransmitter balance
- Bone health
Some of the most common symptoms I see in practice with patients that have a magnesium deficiency including
- Muscle cramping
- Restless leg syndrome
- Headaches
- Constipation
- Hypothyroidism or a sluggish thyroid
- High blood pressure
- Heart disease
- Osteoporosis
- Insomnia
Of course we want to increase foods rich in magnesium such as:
- Pumpkin seeds (my absolute favorite are these GoRaw Sprouted pumpkin seeds)
- Dark Chocolate
- Almonds
- Avocado
- Spinach
- Sunflower Seeds
- Cashews
- Swiss Chard
- Molasses
If you crave dark chocolate, you may want to have your magnesium levels checked…. I always aim for > 2.1 in blood work.
Sometimes, as previously stated, eating foods rich in magnesium is not enough. Since most of us are deficient in magnesium, most of us need to supplement magnesium.
There are a number of different magnesium forms. My three favorite forms include:
- Magnesium glycinate (or chelated magnesium) which is highly absorbed and bound to amino acids
- Magnesium malate which is the combination of magnesium and malic acid. Malic acid is naturally derived substance found in fruits and vegetables (primarily apples) that helps our body with aerobic and anaerobic activity.
- Magnesium threonate which penetrates the mitochondria membrane (the powerhouse in every cell that helps with energy/ATP production). This form is also great for cognition and memory.
I have seen good results with all three of these forms of magnesium. I typically recommend 200-400 mg at night. The first sign of too much magnesium is loose stools, so if that happens make sure to reduce your dose. Symptoms I commonly see improved with magnesium supplementation include, bowel regularity, headache reduction, muscle relaxation, improved sleep quality, and lower blood pressure.
If you want to have your magnesium levels checked, please come see me at 2UMedical.
