Magnesium is a mineral that we don’t hear about too much, but it’s one of the most abundant minerals in our bodies and plays many important roles. It’s a powerful anti-inflammatory mineral and it’s essential that we get enough each day. Read on to learn why and how to do that.
What Does Magnesium Do?
- Helps lower stress levels. Magnesium is often referred to as the “relaxation mineral.” Serotonin, a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production.
- Helps regulate heart rates for those who are having heart palpitations.
- Regulates enzymes needed for energy production, maintaining a balance of minerals and making DNA.
- Helps maintain brain function by relaying signals between our body and our brain. It prevents overstimulation of nerve cells, which could result in brain damage.
- Helps regulate muscle contractions. It opposes to calcium to help our muscles relax. Magnesium is commonly recommended for treating muscle cramps.
- Helps reduce the risk of arthritis and other diseases such as heart disease, and diabetes.
Give its importance, it’s surprising that many people don’t get enough Magnesium. Some studies say that up to 68% of adults are deficient in getting the recommended daily intake (RDI).
How Much Do You Need?
Adult men should consume 420 mg/day, while adult women should consume 320 mg/day. Your healthcare practitioner may recommend a particular supplement form and dosage based on your personal history and symptoms.
A magnesium deficiency could lead to various health conditions, including muscle twitches and cramps, osteoporosis, fatigue, high blood pressure, asthma, heart disease, and diabetes. So, if you are experiencing some of these symptoms, you may consider a supplement.
IMPORTANT NOTE: if you are taking a magnesium supplement, it’s best to work with a practitioner who can direct you to the best form and dosage for your particular symptoms.
However, there is good news … there are plenty of magnesium-rich food sources as well. Try some of these…
- Seeds (sesame, sunflower, flax, pumpkin seeds – recipe: Pumpkin Seed Butter)
- Raw almonds and cashews (raw nuts have more magnesium than roasted – the roasted nuts lose magnesium during the roasting process) – recipe here
- Dark chocolate (recipe here)
- Black beans and edamame (recipe here)
- Leafy greens (spinach, Swiss chard, beet greens) – recipe here
- Quinoa (recipe here)
- Avocado (recipe here)
Magnesium can also be absorbed through the skin, so consider using a magnesium gel or spray that contains magnesium (NOTE: I like the Ancient Minerals brand that can be purchased online – contact me if you want assistance in ordering). In our house, we also use magnesium flakes for soaking in a foot bath or tub.
But, the yummiest way of getting in your daily magnesium – is to include plenty of food sources high listed above. Check out some of the links to recipes!!
If you want to discuss more about your own personal needs for magnesium, email Bonnie here to book a time to talk.