Magnesium: The Essential Mineral You Might Be Missing

Magnesium is an essential mineral, meaning our bodies don’t produce it—we have to get it from the food we eat. It plays a vital role in over 600 enzyme reactions and is crucial for muscle and nerve function, bone health, energy support, and blood sugar regulation. Yet, nearly 50% of people in the westernized world are deficient, and chronic low levels can contribute to serious health issues like heart attacks, strokes, diabetes, and osteoporosis.

Are You Deficient in Magnesium?

Dr. Mark Hyman puts it simply: “Anything that is tight, irritable, crampy, and stiff—whether it’s a body part or your mood—can be a sign of magnesium deficiency.” If you experience frequent headaches, migraines, muscle cramps, stress, anxiety, insomnia, constipation, period pain, or symptoms of PCOS, magnesium may be the missing link.

How Much Magnesium Do You Need?

There’s an ongoing debate about this, as the Recommended Daily Allowance (RDA) for many nutrients, including magnesium, is outdated. The RDA is based on body weight averages from over 25 years ago, but since then, average body weights have increased. Current recommendations suggest supplementing with 300-400mg per day in addition to dietary intake, but individual needs may vary.

Important Note: Always consult a healthcare practitioner before starting any supplement, as excessive magnesium intake can cause diarrhea, nausea, and cramping. Extra magnesium from food, however, is safe, as the kidneys eliminate excess amounts naturally.

Types of Magnesium in Supplements & Their Uses

  • Magnesium carbonate, oxide, and gluconate – Cheap and widely available but not well absorbed; magnesium oxide can cause loose stools.
  • Magnesium glycinate – Highly absorbable; great for relaxation, sleep, and muscle recovery. Beneficial for the nervous system and muscles.
  • Magnesium citrate – Helps with digestion and constipation but may cause diarrhea if taken in excess.
  • Magnesium threonate – Known as the brain magnesium, supporting cognitive function, memory, and overall brain health.
  • Magnesium malate – Often used for energy production and muscle pain relief, making it beneficial for those with chronic fatigue or fibromyalgia.
  • Magnesium chloride – Commonly used in topical applications for muscle relaxation and stress relief, bypassing the digestive system for better absorption.
  • Magnesium taurate – Supports heart health and may help regulate blood pressure and cardiovascular function.
  • Magnesium sulfate (Epsom salt) – Typically used in baths to aid muscle relaxation and detoxification.
  • Magnesium orotate – Supports cellular energy production and is sometimes used by athletes for endurance and recovery. – Cheap and widely available but not well absorbed; magnesium oxide can cause loose stools.

The Benefits of Chelated Magnesium

Chelated magnesium refers to magnesium that is bound to an amino acid, making it easier for the body to absorb and utilize. Forms like magnesium glycinate, malate, and threonate are highly bioavailable, meaning they are absorbed more efficiently than non-chelated forms. This can be particularly beneficial for individuals with digestive issues, those who experience muscle tension, or those needing targeted support for sleep, cognitive function, or energy production.

Topical Magnesium and Its Benefits

For those who struggle with digestive absorption or experience muscle tension, topical magnesium can be a great alternative. Applied as a spray, lotion, or soak, magnesium chloride absorbs through the skin, bypassing the digestive system. It’s often used for muscle relaxation, stress relief, and even to aid sleep. Many people find it beneficial for relieving cramps, soreness, and tension, making it a convenient and effective way to boost magnesium levels.

Why Are We So Deficient in Magnesium?

Our modern lifestyle is a big part of the problem. Processed foods make up over 50% of the typical western diet, and soil depletion has reduced the nutrient content in our food. Other contributing factors include excessive consumption of coffee, alcohol, and sugar, high stress levels, and certain prescription medications (such as acid blockers, diuretics, proton pump inhibitors, and antibiotics) that interfere with absorption.

Magnesium-Rich Foods

Want to increase your magnesium intake naturally? Here are some of the best food sources:

  • Pumpkin Seeds (30g) – 156mg
  • Beans (Black & Kidney, 1 cup cooked) – 120mg
  • Chia Seeds (30g) – 111mg
  • Almonds, Peanuts, Cashews (30g) – 63-80mg
  • Dark Leafy Greens (Cooked Spinach, Swiss Chard, ½ cup) – 78mg
  • Dark Chocolate (at least 70%, 28g) – 65mg
  • Soy Milk (1 cup) – 61mg
  • Avocado (1 medium) – 58mg
  • Whole Wheat Bread (2 slices) – 46mg
  • Brown Rice (½ cup cooked) – 42mg
  • Banana (1 medium) – 37mg
  • Salmon (100g cooked) – 30mgOatmeal (100g cooked) – 29mg

Get the Most Out of Your Magnesium Intake

Magnesium works best when combined with other essential nutrients like Vitamin B6, Vitamin D, and selenium. Here are a few tips to maximize absorption:

  • Take calcium-rich foods at least two hours before or after magnesium-rich foods.
  • Ensure adequate Vitamin D levels, as it helps with magnesium absorption.
  • Be mindful of high-dose zinc supplements, which can interfere with magnesium uptake.
  • Avoid smoking, as it can reduce magnesium levels in the body.

The Bottom Line

Magnesium is essential for overall health, yet many of us don’t get enough. Whether you choose to boost your intake through food or supplements, making magnesium a priority can support everything from muscle function and sleep to hormone balance and stress management. If you’re experiencing symptoms of deficiency, consider evaluating your diet and lifestyle to ensure you’re getting what your body needs!

Health Disclaimer

This article is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making changes to your diet, lifestyle, or supplement routine, especially if you have any underlying health conditions or are taking medications.

Magnesium is essential for overall health, yet many of us don’t get enough. Whether you choose to boost your intake through food or supplements, making magnesium a priority can support everything from muscle function and sleep to hormone balance and stress management. If you’re experiencing symptoms of deficiency, consider evaluating your diet and lifestyle to ensure you’re getting what your body needs!

 

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