Magnesium is the fourth most abundant mineral in your body and is involved in hundreds of processes. It’s one supplement that I recommend to most clients as so many of us are deficient in this important mineral. Magnesium plays a large role in hormone regulation, cardiovascular function, and regulation of blood pressure levels. It helps to ensure your muscles are functioning optimally, builds strong bones and teeth by improving calcium absorption, and relaxes muscles while improving nerve function.
Magnesium deficiencies have become a more prevalent issue in the western world with high consumption of foods from the Standard American Diet and pharmaceuticals. Due to the fact that magnesium impacts so many body functions; those who are unable to achieve optimal levels through food sources should consider supplementing regularly to improve storage levels in bones and blood.
Signs Of Magnesium Deficiency
If your magnesium is low you may experience fatigue, muscle spasms or cramps, restless legs, PMS, constipation, difficulty sleeping, anxiety, and depression.
Benefits of Magnesium:
Improves sleep
Stress relief
Improves PMS symptoms and lessons menstrual cramps
Relieves constipation
Supports digestion
Reduces inflammation
Helps with menstrual migraines and headaches
Supports bone health
Supports cardiovascular health
Supports thyroid function
Lowers blood sugar
While supplementing with magnesium can definitely be beneficial. I always encourage clients to include food sources or magnesium as well.
Magnesium-Rich Whole Foods To Add To Your Meals:
Pumpkin seeds
Black beans
Brown rice
Spinach and chard
Raspberries
Hemp seeds
Dark chocolate
Banana
Lima beans
Almonds
Quinoa
Avocado
Spirulina
Molasses
If you need some ideas about how to include these foods in your meals you can download this 3-day meal plan with all the recipes to get you started.
If you are planning on taking a magnesium supplement it can get confusing with so many different forms of magnesium to choose from, so I’ve outlined below 4 common types and how they can help!
Magnesium Citrate:
This is one of the most common magnesium formulations due to its low cost, and the overall bioavailability and absorbability in the digestive tract. This one can help if you are struggling with constipation. However, it should be avoided by those with loose bowels.
Magnesium Bis-Glycinate:
Easily absorbed, generally well-tolerated. Combined with amino-acid glycine, it works alongside many neurotransmitters like GABA to promote a sense of calmness, decrease anxiety and improve sleep quality by improving your circadian rhythm. This one is best for support with stress, sleep, relaxation, and PMS. Take it just before bed.
Magnesium Malate:
Highly soluble and a great choice for those who suffer from chronic fatigue. This is due to the high source of malic acid (natural fruit acid present in most cells) which is a vital component of enzymes that play a key role in ATP synthesis and energy production. This form is also excellent for muscle recovery and relaxation especially for those doing extensive training.
Magnesium Oxide:
Acts as a laxative, not best for daily use but good for occasional non-habit-forming laxative use
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