This Super Mineral Can Help Your Mind and Body. Are YOU Getting Enough??
Magnesium is a totally underrated mineral. It is involved in over 300 chemical reactions within the body and is essential in an incredible amount of body systems and functions. Magnesium has a large role in preventing many diseases and can really help to make you feel good. The importance of magnesium is not commonly known and many people don’t consume enough. Most dietitians recommend 250-350mg per day of supplemented magnesium.
Sings of deficiency of magnesium may include muscle aches and pain, anxiety, fatigue, migraine attacks, muscle weakness and spasms, decreased appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching and Raynaud’s spastic vessels.
Here are a few of the many health benefits of magnesium:
Relaxing Tense Muscles
The nerves that control our muscles are dependent on magnesium. Without enough magnesium our muscles cannot relax and recover properly and can remain tense. Magnesium helps to remove lactic acid buildup in the muscle and can help promote recovery after exercise.
Serotonin, which is an essential neurotransmitter for mood, is regulated by magnesium and requires it for optimal levels in the body.
Magnesium is important in regulating levels of melotonin in the body (our sleep hormone). Without enough magnesium, our melotonin levels can be affected and alter sleep patterns.
Alkalizes the Body
Magnesium helps to restore the body’s ideal pH levels by removing lactic acid and other acids.
Prevention of Cardiovascular Disease
Magnesium can help to lower the body’s body pressure and can also prevent arrythmias in the heart.
Improves Bone and Teeth Health
Magnesium helps regulate and optimize the function of calcium and vitamin D which are essential to bone and teeth health. Deficiencies in magnesium can lead to osteoporosis and fragility fractures
Magnesium is an electrolyte and is very important in maintaining hydration levels.
Diabetes Management and Prevention
Magnesium optimizes insulin production which is essential to blood sugar regulation. Several studies have shown that increases in magnesium intake helps to decrease the risk of Type 2 diabetes.
Headache and Migraine Prevention
Research has shown that magnesium may play an important role in decreasing the occurance of migraines as it plays a large role in the function of the nervous system and the role of neurtransmitters.
So, how can I get more magnesium in my diet?
There are many food sources of magnesium, think about dark green leafy veggies, legumes, nuts, seeds, and whole grains. A general rule of thumb is that foods with high fibre levels also typically have high magnesium levels.
Unfortunately, magnesium is not always absorbed easily in the body and often requires supplementation. Look for supplements that are well absorbed such as magnesium citrate and magnesium taurate. Magnesium oxide and magnesium sulfate are not the best absorbed and can lead to diarrhea.
Side effects of taking too much magnesium are rare, however they are important to note. Too much magnesium often leads to diarrhea as magnesium has a laxative quality. However, if you take magnesium as a supplement, is it unlikely you will have side effects. Those with kidney disease should avoid taking magnesium supplements without talking to a doctor. If you are taking any other medications, be sure to talk to your doctor or pharmacist to ensure that supplements are safe if you decide to take them.