Magnesium is a major mineral, meaning you need more than 100 mg if it vs a trace mineral which you need less than 100 mg of.
It is important to many different areas of the body including heart, bones, muscles, nerves to allow them to operate properly and smoothly. It plays a role in over 300 different enzyme functions in the body.
It's estimated that the majority of the population is deficient in magnesium. This is in part due to our more processed diet and lack of nutrients in our soil, but also because we are exposed to more things that deplete our stores of magnesium, such as alcohol, caffeine, stress, sugar and exercise.
Bones: 60% of magnesium in the body in stored in the bones. People with higher magnesium intake tend to have higher bone density.
Muscles: magnesium helps muscles, from biceps to small intestine, relax by acting as a natural calcium blocker.
Nerves: magnesium is essential for nerve transmission and plays a protective role against excessive excitation that can lead to neuronal cell death.
Other:
> helps regulate hormones
> activates enzymes to metabolize vitamin D
> improves white blood cells ability to fight infection
> supports deep, restorative sleep
> helps create enzymes that aid digestion
> can alleviate depression symptoms
> supports blood sugar levels
> improves PMS symptoms
Signs of deficiency can include a loss of appetite, fatigue, muscle spasms or cramps, shakiness, headaches, low bone density, and poor sleep.
Foods high in magnesium: dark chocolate, avocado, leafy greens, salmon, nuts, seeds, beans and whole grains.
Even if your are taking a good quality multivitamin, you probably still need additional magnesium. High quality magnesium is bulky, meaning it takes up a lot of space in capsules. Therefore, it's hard to fit the proper amount in a multi.
When looking for a supplement, it's important to know how much you need. The RDA (aka bare minimum) for magnesium is 420 mg for men, 360 mg for women and 400 mg for pregnant or breastfeeding women. Also, an active person needs more than a sedentary individual.
Good forms to look for include malate, glycinate and citrate, and chelated in recommended as it enhances absorption.
Unless you have kidney issues, there is little concern with having too much magnesium. You will get sick before anything else if you take too much. Some people need more than others. So I encourage a little experimenting to see how you feel.
My top picks for a magnesium supplement:
My top pick for a capsule is Life Time's because it is high quality, proper dosage and third party tested for contaminants. Click here to check it out. You do not have to be a Life Time member to purchase, just make an account. My trainer code (211632) will save you 20% on autoship.
My top pick for a powder is from Dr. Green Mom. Check it out here. You can use my code MADISON10 to save 10%!
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xo, Madison
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