The Magnificent Benefits of Magnesium
Getting headaches? Having trouble falling asleep? Feeling nauseous or getting cramps?
Chances are, you may need more magnesium in your diet. It's a small fix that can make a big difference. Keep reading to learn of the benefits, side effects, and recommended daily amount of the marvelous mineral, magnesium.
What is magnesium?
Magnesium is a mineral that your body needs to stay healthy. When it comes to nutrients- magnesium is a powerhouse. It is a cofactor or a helper molecule that assists the enzymes in performing over 300 biochemical reactions in the body.
Some of those biochemical reactions include creating protein from amino acids, moving muscles, regulating blood pressure, creating and repairing DNA strands, regulating neurotransmitters, regulating the heartbeat, building strong bones, and converting food into energy.
Those are only a few of the hundreds of tasks magnesium helps your body with every day. Magnesium plays quite the role in keeping you healthy and alive.
More than 50% of the magnesium in the body is stored in the bones. The rest is in various tissues throughout the body. Magnesium is a macromineral, which means you need a lot of it in a day.
This is because it helps with so many things that the body needs to function. Magnesium helps many parts of the body run smoothly and without enough of it, complications could arise.
A study done by the National Institute of Health reported that 68% of Americans are magnesium deficient. Others have claimed it is closer to 80% of Americans.
How much magnesium should someone get in a day
LIFE STAGE |
RECOMMENDED AMOUNT |
Birth - 6 months |
30 mg |
7- 12 months |
75 mg |
1-3 years |
80 mg |
4-8 years |
130 mg |
9-13 years |
240 mg |
Boys 14-18 years |
410 mg |
Girls 14-18 years |
360 mg |
Men |
400-420 mg |
Women |
310-320 mg |
Pregnant women |
350- 360 mg |
Breastfeeding women |
310-320 mg |
Magnesium is present in a lot of foods, which we will get to in a moment, but chances are you may be deficient in magnesium.
Let’s go over what the symptoms would be for someone with a magnesium deficiency, the benefits of adding magnesium in your diet, and how to get enough magnesium every day.
Symptoms of a magneisum deficiency
Generally speaking you might not see big signs or symptoms of a magnesium deficiency right off the bat.
Usually if your body is low on magnesium it will limit the amount excreted in urine and absorb more in the gut.
However, if your magnesium levels are more than just low, and your body truly is deficient in magnesium some of the symptoms that can pop up may include:
Fatigue, weakness
Poor appetite
Nausea
Muscle cramps
Seizures
Abnormal heart rate
Stress
Insomnia
Individuals who drink excessive alcohol, who have diseases that interfere with digestion, or who have type 2 diabetes may be more at risk for becoming magnesium deficient than others.
Certain medications or drugs may also lessen your body’s magnesium stores.
Benefits of Magnesium
People who get headaches or migraines may have low levels of magnesium. Studies have shown that magnesium is helpful in preventing and clearing away a headache. Magnesium Oxide is an ingredient in some headache medications.
Magnesium calms and balances neurotransmitters, increases blood flow to the brain, and can be an effective remedy for headaches.
2. Falling asleep
It is recommended to take some magnesium an hour before bed in order to help you relax, destress, and sleep better. Magnesium helps the body and mind relax and maintains healthy levels of GABA, a neurotransmitter that promotes deep sleep. If you are struggling with insomnia you may need to add magnesium to your diet.
3.. Lowers blood pressure
Magnesium relaxes the blood vessels in order to regulate blood pressure, and can help manage blood sugar levels.
4. Heart and bone health
50-60% of the magnesium in the body is found in the bones. It is a big part of keeping the bones healthy, strong, and functional. As well as bone health, magnesium is critical for heart health. It helps you maintain a regular heart beat and helps you manage inflammation.
5. Mood booster
This benefit is still being studied, but magnesium has been linked to help fight off stress, anxiety, and negative moods. Because of its calming qualities it can help you feel less stressed and overwhelmed. Many people claim that taking magnesium improves their mood.
6. Muscle weakness and cramping
Magnesium plays a big role in helping your muscles contract and move. If you get leg or other muscle cramps, or you wake up in the middle of the night with charlie horses, magnesium can be a great way to help your muscles calm down, get stronger, and stop cramping.
Those are just 6 of the other 300+ biochemical reactions magnesium helps with.
What foods are high in magnesium
Foods high in magnesium include:
Nuts, including peanuts, almonds, cashews, and brazil nuts
Pumpkin seeds
Flax seeds
Sesame seeds
Quinoa
Spinach
Kale
Avocados
Soybeans
Lentils
Cacao
Nettle
Fresh Basil
Dulse
Spirulina
How to supplement with magnesium
The first and foremost thing to do to increase your daily levels of magnesium is to eat foods containing it.
After you’ve increased your intake of magnesium rich foods, magnesium supplements can help enhance your diet and help you reach the recommended daily intake.
Magnesium supplements come in many forms, including pills, gummies, liquid, or powder. You can read the label on each supplement to know the exact amount to take.
At Dr.Christophers herb shop we have powdered magnesium that has added vitamins and minerals as well. It is tasty and easy to add in a drink or smoothie.
Magnesium is a magnificent mineral that helps with so many different biochemical reactions in the body. It helps with headaches, insomnia, heart health, and more. It is a great and needed mineral for your body.
Don't take our word for it! Try it today!
