Magnesium: A Miracle Mineral: Are you Deficient?
Magnesium—a mighty little mineral and one of my personal favorites! Sadly, 80% of Americans are thought to be deficient in this amazing mineral because our soil (and food supply) are depleted. EIGHTY PERCENT!!! So many common symptoms that people struggle with can be helped by regularly supplementing with this inexpensive little wonder.
It is one of my top recommendations for patients because boosting levels can address so many common complaints. However, not all magnesium supplements are equal so I’ll address which forms to buy below.
Are you deficient? Read below to see!
9 Signs of Magnesium Deficiency:
- Headaches…If you suffer from tension headaches or frequent migraines, magnesium supplementation can be highly beneficial. Magnesium helps to relax the muscles and enhances cellular function.
- Muscle cramps… Many people have muscle cramps, especially lying in bed at night. This is a major flag that the body needs more magnesium (and potassium). Increasing potassium rich foods and boosting magnesium supplementation can help stop muscle cramps for good.
- Osteoporosis, osteopenia, or injured easily… Magnesium is critical for building strong bones. You often hear about calcium for strong bones but magnesium is *just* as important. Without proper levels of magnesium, your body cannot build a foundation for strong bones.
- Diabetes or imbalanced blood sugar… Magnesium is a critical mineral to improve glucose absorption into cells and balance your blood sugar levels. How do you know if your blood sugar levels are off? Some key symptoms are fatigue after meals, a 3pm afternoon energy crash that leaves you craving a pick me up, getting weak or shaky if meals are delayed, and poor sleep (to name a few).
- High blood pressure…Magnesium is one of the best natural remedies to balance blood pressure that is on the rise.
- Insomnia… Magnesium is so beneficial for those that have trouble falling asleep, staying asleep throughout the night, or consistently waking up too early. To help with insomnia, magnesium is best taken with dinner or an hour before bedtime.
- Anxiety and depression…Magnesium really helps to calm the body, relax the muscles, and improves overall mood. I hear patients rave about how calm they feel after taking their magnesium, especially magnesium glycinate.
- Muscle pain or Fibromyalgia. ..Magnesium can help to relax the muscles. I notice a big benefit from taking it when my neck and shoulders feel tight and tense.
- Constipation and irregular bowel movements… Make magnesium citrate or glycinate your friend. Magnesium has great benefits in improving gut motility.
What Are Food Source of Magnesium:
Most magnesium rich foods are pretty depleted since our soils have been industrialized and depleted. But, here are some options for you:
- Fruits and vegetables—especially dark, leafy greens
- Nuts and seeds—especially pumpkin seeds.
What Types of Magnesium Supplements:
A lot of the magnesium supplements on the market are made from a form of magnesium that is really poorly absorbed (ie…a waste of your money). So, look for these forms:
- Magnesium citrate—great for laxative benefits
- Magnesium glycinate—my personal favorite. It is readily available, easily absorbed and gentle on the gut.
- Magnesium chloride or lactate— well absorbed by the body.
- Magnesium taurate—provides a calming effect on the body and mind (much like glycinate).