The Magic of Magnesium
If you were to ask me what my favorite mineral is, I would definitely say magnesium. Compared to other vitamins and minerals like calcium or vitamin D, magnesium is a mineral that tends to be overlooked. It’s one of the most abundant minerals in the body and just so happens to be a mineral I see many of my clients lacking in.
Let’s dive deeper into why magnesium is important, the different types available, and how to bump up your magnesium intake.
Why is Magnesium Important?
Magnesium plays a key role in everything from muscle health to regulating blood pressure, assisting in the absorption of vitamin D, energy production, and blood sugar regulation. It’s involved in over 300 different processes within the body, yet about 50% of Americans consume less than the Estimated Average Requirements (EAR) for magnesium.
From supporting a healthy immune system, regulating muscle and nerve functions (including keeping your heart beating!), and bone health – magnesium is the queen of minerals.
Signs You’re Low in Magnesium
Because magnesium is involved in so many processes in the body, here’s some common symptoms that could signal you may need to bump up your magnesium intake:
Signs you may need more magnesium:
- Consistent low energy
- Trouble sleeping at night
- Body odor
- Cravings, especially chocolate cravings
- Blood sugar swings
- Constipation
- High levels of stress or anxiety
- Low vitamin D levels
- Headaches and migraines
- Painful periods
- Muscle cramps
What Are The Different Types of Magnesium?
There are many forms of magnesium and it can be confusing to know which type might be best for you. Let’s break down the different types and what they do:
- Magnesium Glycinate: this is the most absorbable form of magnesium. This type is great for supporting sleep, moods, and hormone health. This is the form I recommend the most.
- Magnesium Citrate: this type is typically used to reduce or treat constipation.
- Magnesium Taurate: one of the best forms for supporting blood sugar regulation and blood pressure.
- Magnesium Malate: can be used to increase energy levels. Some people report that it has less of a laxative effect compared to other forms of magnesium.
- Magnesium Chloride: another one that is well absorbed by the body making it a good choice for increasing magnesium levels.
- Magnesium Sulfate: commonly known as Epsom salt and is well absorbed through the skin. Magnesium sulfate helps relieve muscle tension and stress.
- Magnesium L-threonate: helpful for brain health and may help manage depression, age-related memory loss, and more.
Food Sources of Magnesium
Magnesium can be found in supplements, but I’m always an advocate for getting it from food first. Thankfully, there are plenty of magnesium-rich foods including:
- Nuts like cashews, peanuts, and almonds
- Seeds including pumpkin, sesame, and almonds
- Black beans and kidney beans
- Dark green leafy veggies like spinach, kale, and Swiss chard
- Bananas
- Whole grains including brown rice, oats, and quinoa
- Avocados
Looking for some family-friendly magnesium-rich meals the whole family will love? check out some of my favorites here:
- Simple Salted Nut & Chocolate Bark
- No-Bake Oatmeal Chocolate Protein Bars
- Veggie & Sausage Egg Casserole
- Easy Homemade Granola
Magnesium Supplements
While it’s important to focus on obtaining magnesium through food first, adding a magnesium supplement can help support your body if it’s lacking.
As with any supplement, make sure to check quality. I recommend ordering Magnesium supplements through Fullscript, an online retailer that only carries high-quality supplements brands tested by a third-party.
Check out magnesium supplements for 10% off HERE.
The Bottom Line
Magnesium really is a magical mineral that plays a critical role in so many functions in the body. Most people benefit from prioritizing magnesium through food and supplements. Explore the magic of magnesium for yourself, too!
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