Magnesium: Another reason to eat your greens!
Photo by Ronan Furuta on Unsplash
Magnesium may not be on everyone’s radar, but it should be. It is one of only 7 macro-minerals that must be consumed daily in large amounts. Only about 25 mg of magnesium is stored in our bodies, primarily in our bones and muscles. The rest must be made up by what we eat. According to the RDA, we need approximately 300-400 mg. daily. The exact amount depends on your sex, age and if pregnant/nursing. Most of us are not consuming nearly what we need.
Magnesium is vital for many bodily functions. It is involved in more than 300 enzymatic systems in our body. It helps to carry calcium and potassium into our cells allowing for nerve conduction, muscle contraction, normal heart rhythm and energy production. It is involved in protein synthesis, blood sugar control and blood pressure regulation, just to name a few.
Some of the most common signs of Magnesium deficiency include: irritability, fatigue, headaches and chronic migraines, Irritable bowel syndrome, insomnia, muscle spasms, cramps, chronic pain, menstrual cramps, reflux, high blood pressure/angina/heart palpitations, anxiety and more. Many chronic diseases are also associated with a magnesium deficiency including Alzheimer’s, type-2 diabetes, cancer, etc.. Consuming a diet high in magnesium rich foods can make a world of difference.
The best sources of Magnesium come from fiber rich foods. Greens, especially spinach and swiss chard, sprouts, seeds (pumpkin, chia, flax, etc.), beans, cocoa, almonds, hazelnuts and cashews. Wild caught fish, bananas, avocados and coffee are also great sources! Besides eating a healthy diet full of Magnesium rich foods, you can also work to prevent the depletion of it in your body. The biggest drains to magnesium are blood sugar imbalances and chronic stress. You can remedy that by limiting your processed food intake including colas, sugar and alcohol. Also work on learning to practice meditation or other methods of stress relief.
If you feel that through food and relaxation, you are still not able to reach the recommended RDA of magnesium, there are multiple ways to supplement. There are oral supplements which are not the most readily absorbed by your body, but an easy way to get some added magnesium. If you are going with an oral supplement, Dr. Mark Hyman recommends Magnesium Citrate or Glysinate (this one will prevent secondary diarrhea). Taking a hot bath with Epsom salts (magnesium sulfate) is also a good way to absorb and get much needed magnesium. There are magnesium oil sprays as well. These are simply a combination of magnesium sulfate and water that you can spray on after a shower. This is readily absorbed through the skin, though some people find that it itches initially. I like to spray some on my armpits, since it acts as an antibacterial and prevents odor from forming. It is also great to spray on your feet/legs before bed to prevent muscle cramps and aid in your sleep.
*People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.
Action Items for Chronically Great Health!
Avoid processed foods, sugars and alcohol
Eat a fiber rich diet full of greens, nuts, seeds, beans, cocoa and avocado
Supplement when needed with oral magnesium, magnesium spray or epsom salt baths.
Practice stress relief techniques like meditation on a regular basis