Even in our highly-educated modern society, many people suffer from nutrient deficiencies — whether that’s because of a poor diet, stress, medical issues, or the way our bodies absorb nutrients. Some deficiencies, however, are more common than others… Magnesium, for example, is one of the many minerals most of us are chronically low in. Roughly 68% of Americans are deficient in this nutrient and 20% of those are considered to be severely deficient. (1) In this post we’ll address why Magnesium is essential for healthy body + brain function, where it occurs naturally, and my favorite method of supplementation. If you try magnesium, always check with your doctor (even though you should be fine) and use sparingly.
Magnesium’s Essential Role in Body + Brain Function
Magnesium is an incredibly important component of a functioning body (let alone a healthy, thriving one!). Over 300 enzymes use magnesium for important processes like; nerve + muscle function, genetic synthesis, energy production + balance, abortion of key nutrients like Vitamin C + Iodine (which are both commonly low nutrients in the human body), hormonal health, sleep quality, and protection against heavy metals like aluminum + mercury. (1)
Health Benefits of Magnesium
Now, with a grasp on the essential nature of this nutrient to a happy + healthy body, we can cover the health benefits of the nutrient when properly managed in the body. The list is long, but i’m going to dive into the few that I’ve experienced and feel may pertain to most of you! Magnesium may (2):
- Improves Digestion: guys! I swear Magnesium helps you poop! You’re reading straight from the source.
- Boosts Exercise Performance: helps move blood sugar into muscles & dispose of lactic acid.
- Fights Depression: improved brain function and mood, low levels are linked to an increased risk of depression
- Lowers Blood Pressure: helps blood vessels relax. (3)
- Reduces Inflammation in the Body: reduction in inflammation of arteries, improves, sleep, and prevents age-related diseases (4)
- Prevents Migraines: taking magnesium can reduce migraines by more than 40 percent (5)
- Reduces Insulin Resistance (remember how important this is to weight management?)
- Improves PMS Symptoms … mmhm. Can improve water retention, mood, energy, and cramping.
Symptoms of Magnesium Deficiency:
Experiencing symptoms of stress, headaches, digestive issues, sleep issues? Your magnesium could be low. Recommended daily intake of magnesium is about 400 mg/day, with some suggesting as high as 800 mg/day if you have trouble absorbing magnesium effectively. Of course, intake varies depends on how much magnesium your body needs! As a Registered Dietitian Nutritionist, Nutrition Stripped states:
“My first piece of advice to clients (and you) is to eat foods high in magnesium and then fill in the gaps where you may need to through supplementation.”
Foods Naturally Rich In Magnesium
Some common foods naturally rich in Magnesium include (6):
- Dark, leafy greens
- Seaweed
- Beans and legumes
- Nuts and seeds
- Almonds
- Cashews
- Pecans
- Walnuts
- Figs
- Dates
- Avocado
- Parsley
- Garlic
My Favorite Method of Supplementation:
OK – my favorite method of supplementation, when needed, is Natural Calm. I have been drinking this every night as part of my nightly routine in warm water with lemon and have experienced the following benefits:
- Digestion. I mentioned this above with enthusiasm because I have notoriously tricky digestion which sometimes makes it tricky for me to go to the bathroom… that is, if I don’t take Natural Calm before bed. The Magnesium strand in this powder drink is magnesium-citrate + magnesium-carbonate which are the go-to’s if you’re looking for a little help in this area. I recommend traveling with a little bit of this. That’s when my digestion get’s out of wack the most – partly due to less sleep + usually a few drinks – but, hey! it works.
- Anxiety. This may be placebo but my evening magnesium warm lemon water really calms me down and relaxes my nerves before going to bed. It’s my method of winding down. I recently read that Magnesium-Glycinate is the strand that is best for treating anxiety. It was not by chance that Natural Vitality then came out with Natural Calm’s sister product, “Calmful Sleep” that features magnesium-glycinate. If this is what you’re in most need of, try this product.
- Sleep. I always sleep better after my evening routine featuring Natural Calm and the new product “Calmful Sleep” is taking this to the next level – i’m buying now! The product has an added 100mg of GABA (thought to have a natural calming effect and is believed to reduce feelings of of anxiety and fear by decreasing neuronal excitability) , 50 mg Suntheanine (stimulates activity in the brain known as alpha waves, which are associated with a relaxed but alert mental state), and 5 mg Melatonin for the extra little kick into deep deep REM!
I hope this is helpful & you enjoyed the information! Comment below if you have any questions.
xx, Jess
Sources:
(1) https://organixx.com/nutrient-deficiency/
(2) https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section11
(3) https://www.medicalnewstoday.com/articles/318716.php
(4) https://www.wellnessresources.com/news/magnesium-the-anti-inflammatory-mineral
(5) http://www.umm.edu/health/medical/altmed/condition/migraine-headache
(6) https://nutritionstripped.com/magnesium-health-benefits-important/
