There are many important and essential minerals that the body needs for different metabolic processes and to function. One of them is magnesium, and many people have a magnesium deficiency- an estimated 80 percent of the population!
What Is Magnesium?
Magnesium is an element on the periodic table and a mineral found in nature. It acts as an electrolyte in the body and is the fourth most abundant mineral in the body. It is very crucial to many aspects of the health of our bodies.
You can find about 99 percent of this mineral in your body stored in your bones while the other one percent is in the blood.
What Happens When You Are Deficient?
Unfortunately, even if you eat a very healthy diet, it is still possible to be deficient in
this mineral. The soil we use to grow our food has been so depleted of nutrients that we can no longer get the nutrients our body needs to function. Magnesium deficiency has been associated with Alzheimer’s, type 2 diabetes, insulin resistance, migraines, hypertension, heart disease, and attention deficit hyperactivity disorder or ADHD. This is why it is so important to know your magnesium levels. I recommend a simple blood test so you can keep track of your biomarkers to make sure they are in the healthy range. I like this one as the test is very cost-effective and the report and information your get is very detailed.
Top 10 Magnesium Rich Foods
- Spinach (cooked): 1 cup = 157 milligrams, 39% DV
- Swiss Chard (cooked): 1 cup = 150 milligrams, 38% DV
- Dark Chocolate: 1 square = 95 milligrams, 24 % DV
- Pumpkin Seeds (dried): 1/8 cup = 92 milligrams, 23 % DV
- Almonds: 1 oz = 75 milligrams, 19% DV
- Black Beans: 1/2 cup = 60 milligrams, 15% DV
- Avocado: 1 medium = 58 milligrams, 15% DV
- Figs (dried): 1/2 cup = 50 milligrams, 13%DV
- Yogurt/Kefir: 1 cup = 46.5 milligrams, 12% DV
- Banana: 1 medium = 32 milligrams, 8% DV
Other great sources are wild-caught fish, grass-fed dairy, sea vegetables, pink salts, and sprouts.
Benefits of Magnesium
One of the benefits of eating some of these foods is that they can help reduce complications associated with metabolic and inflammatory issues. Blood sugar imbalances and chronic stress are the top culprits for draining magnesium in the body. If you find you have eaten high carbs/sugary desserts or have chronic stress, look to consume more of these foods and use a supplement. I will address the supplements below.
Some other benefits of magnesium include:
- Alleviating PMS
- Boosts exercise performance
- Enhances sleep quality by helping to calm the body
- Help fight depression
- Reduce migraines
- Relieve inflammation
- Reduce blood pressure
- Improve your blood sugar levels, helping to prevent insulin resistance
This mineral helps your nervous system and your muscles.
Why Do You Need It?
Magnesium is one of the most important minerals for health as it is involved in over 300 reactions in the body. It is also needed for many bodily functions, including:
- DNA synthesis
- Muscle contractions
- Blood pressure regulation
- Protein synthesis
- Insulin metabolism
- Nerve transmission
- Reproduction
As you can see, there are many important functions that this mineral is involved with, so it is critical to make sure you are in the healthy range.
Symptoms Of Deficiency
Some symptoms that you may be deficient in this mineral are:
- Muscle cramps or twitching
- Loss of appetite
- Weakness/fatigue
- Memory problems
- Seizures
- Vertigo
- Difficulty swallowing
- Irregular/rapid heartbeat
- Irritability
- Anxiety
- Nausea
- Vomiting
Which Supplement Works Best?
There are several different forms of magnesium supplements. Below are the differences between some of them so you can decide what is best for you!
- Mag-Citrate: magnesium with citric acid, often used for constipation
- Mag-Glycinate: a chelated form of magnesium, usually has high absorption/bioavailability, good for neuro-inflammation and muscle inflammation
- Mag-Taurate: magnesium salt of taurine calms and restores the nervous system
- Mag-Chloride Oil: magnesium in the form of oil can apply to skin, great for malabsorption issues
- Magnesium L-threonate: the only form of magnesium to cross the blood-brain barrier, good for brain function
These are a few of the most common supplements on the market. As a reminder, there can be some concerns with getting too much of this supplement, so be sure to talk with a qualified health professional and get your levels tested. Click on the image below to order Xymogen’s magnesium.
By: Heather Dody
With over 20 years in the field, Dr. Dody is a seasoned chiropractor specializing in Functional Nutrition, Neurofeedback, and the Koren Specific Technique (KST). His unique ‘whole person approach’ identifies the root causes of health issues, offering patients not just relief but lasting wellness. Recognized for his expertise, Dr. Dody’s treatments often yield dramatic improvements from the very first visit.
