Learn what you need to know about magnesium to help you know about the role of magnesium, food sources of magnesium, and how to supplement.
Magnesium is an extremely important mineral in the body. It has many roles within the body, specifically for proper muscle, nerve, and immune functioning, as well as helping regulate blood pressure.
Most people do not get enough magnesium in their diet, and a magnesium deficiency can lead to numerous health complications. This is why it is important to meet your daily recommended levels of magnesium.
The Role of Magnesium in The Body
Magnesium is used throughout the body. One of the most common uses in the body is for bone and muscle health. It is helpful in reducing muscle spasms, restless leg syndrome, as well as migraine or tension headaches. It can also be helpful for period cramps.
Magnesium is also effective at controlling a hyperactive nervous system. This means it is helpful for sleep support and anxiety, as well as stress induced hypertension. Lastly, magnesium is important for glucose and insulin control, which reduces the risk of developing type 2 diabetes.
Food Sources of Magnesium
Magnesium is highest in plants, which include greens, nuts seeds, dry beans, and whole grains. The recommended daily value for men is between 400-420 mg per day. Whereas, the recommended daily value for women is between 310-320 mg per day. Below is a list of the best sources of magnesium rich foods.
- Pumpkin seeds
- Almonds
- Spinach
- Black Beans
- Peanuts
- Avocado
- Cashews
- Edamame
- Dark Chocolate
- Rice
- Yogurt
Supplementing with Magnesium
Although it is best to obtain vitamins and minerals through food, sometimes supplementing is needed. If you are deficient is magnesium, symptoms of magnesium deficiency may include low appetite, nausea or vomiting, fatigue, weakness, muscle cramps, or heart palpitations. This may be a sign that you need to supplement with magnesium.
Don’t forget that supplementing with magnesium can be helpful for specific health conditions. Below, I discuss the types of magnesium and what they are best used for.
Magnesium glycinate: well absorbed by the gut. Best for insomnia, anxiety, and migraines.
Magnesium citrate: well absorbed, but has a moderate laxative effect. Best for constipation.
Magnesium threonate: supports the brain by crossing the blood brain barrier, which makes it best for memory loss, Alzheimer’s disease, brain fog, or brain trauma.
Magnesium malate: absorbs the fastest. Best for fatigue or fibromyalgia.
Magnesium oxide: poorly absorbable, found in Milk of Magnesia products. Best for constipation.
Magnesium taurate: protects the heart. Best for blood pressure, heart damage, and poor blood sugar.
Magnesium sulfate: also known as Epsom salts. Best added to bath water to soothe muscle aches.
Wanting to know the best place to purchase supplements? Check out my supplements page! You can easily order through Fullscript or Wellevate, which are both online practitioner grade supplement dispensaries.
LEARN MORE:
WHAT YOU NEED TO KNOW ABOUT CALCIUM
THE BENEFITS OF TAKING SUPPLEMENTS