Magnesium - the mighty mineral your body loves
When it comes to nutrition I like to use food as the primary source for vitamins, minerals, amino acids, etc. However, food alone may not be meeting our needs for some important nutrients - including magnesium.
Magnesium is a vital nutrient for many essential biological functions in the body, including protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and more!
Some of the many health benefits of taking magnesium include:
More restful sleep
Supporting cognitive function and vitamin D metabolism
Reduced muscle cramps and blood pressure
Reduced frequency and intensity of headaches
Supporting bone health, as 60% of body’s magnesium is stored in bone
Playing a role in energy production in every cell of your body
Avoiding depletion during times of stress, as our urinary output of the mineral increases during these times
Preventing DNA damage, which escalates when magnesium is low
Getting magnesium in a supplement form is a good way to meet your daily needs, however not all forms of the mineral salt are the same. The most bio-available (well absorbed) forms include glycinate, malate, and taurate - these will be of greatest benefit to the systemic needs of the mineral. Less well absorbed are the forms oxide, chloride, and sulfate - they stay in the colon and attract water, which is why oxide is so good at easing constipation!
Food sources of magnesium include dark leafy greens, oats, legumes, pumpkin seeds, almonds, cashews, quinoa, fatty fish, and dark chocolate. However, naturally-occurring phytates in some of these foods can interfere with absorption, so be sure to reduce their activity by lightly cooking/sautéeing your greens, fully cooking the legumes and grains, and soaking your nuts overnight in water, prior to eating.
Will a blood test be helpful to know if you have enough? This is generally only a useful option for ruling out severe deficiency, as the body draws magnesium from the bones to maintain adequate blood levels. It doesn’t represent how much is actually in your tissues and available for use by your body.
Most adults need about 400mg of magnesium a day, but this can vary depending on your age, lifestyle, and health conditions. For personalized advice, it’s best to chat with a qualified healthcare professional.
Here’s to your health and well-being - enjoy all the benefits that magnesium has to offer!
