Recent studies are showing that 70 to 90% of people are low in magnesium and don’t even know it.
Your body though will give you warning signals. Could this be the missing link in why you are feeling crummy? Not sleeping? Achy?
The good news is that getting more magnesium in your diet is easy!
What does magnesium do?
It’s responsible for over 300 functions in the body. So yep it’s important!
You can get this amazing mineral in a supplement or in a lot of your foods naturally!
Supplementing seems the easiest thing to do but you need to start slow.
You will know if you have too much magnesium because it can have a laxative effect! No one wants cramps or diarrhea! If you’re taking a multivitamin you are probably getting magnesium already, but its usually a pretty small amount. You only need small amounts of this mineral but it has to be replenished regularly from foods or supplements to prevent a deficiency.
Signs you may need to supplement
- Muscle aches and spasms
- Anxiety
- Not sleeping well
- Recurrent bacterial or fungal infection
- Restless leg syndrome
- Migraines and headaches
- Heart palpitations
- Bone scans indication osteoporosis or osteopenia
Benefits from this amazing mineral!
- Heart health. The largest amount of magnesium is found within the heart. So having adequate amounts is so important for heart health and heart rhythms.
- Blood pressure levels. Helps to keep those numbers in a healthier range.
- Osteoporosis. Magnesium is needed for healthy bones. It can help prevent, and some studies are showing it can reverse osteoporosis.
- Constipation. Magnesium can get things moving again comfortably and naturally!
- Muscles and the nervous system. It’s vital for muscle contractions and helps to regulate your levels of calcium and potassium. No more aches and soreness!
- Restless leg syndrome. If you have ever experienced it, you know how frustrating it can be! My sisters and I call it “crazy leg”! Because it will make you crazy having to move and stretch your legs constantly! Magnesium works like magic!
- Migraines. Balances the neurotransmitters in the body which can help with migraine pain.
- Stress. Magnesium can be drained from your body when you’re under stress. Another reason for this important mineral!
- Increased energy. If you’re dragging every day, magnesium may get you back on track to regain your energy.
- Calming. If being anxious is becoming a way of life, it may be time to see if magnesium can help.
Common types of magnesium
- Citrate. Improves digestion and constipation. Easy on the stomach.
- Chelate. Highly absorbable. Found in foods naturally.
- Glycinate. If you’re trying to correct a deficiency.
- Sprays and creams and powders. If you’re having restless leg issues the sprays and creams will target that fast!
I personally take powdered magnesium called Calm nightly. You start off with 1/2 tea nightly and build up from there. I take 3/4 teaspoon a night and it’s perfect! You can take max up to 2 teaspoons. Your body will let you know the right amount! If you’re getting diarrhea, you might want to cut back!
For a supplement form of magnesium, I like Citrate.
How much should you be getting?
Women need 320-400mg daily.
What foods should you eat more of?
GREENS!! They have the highest amount of magnesium. Spinach, swiss chard, and kale will keep your levels up naturally. Make a smoothie, or sauté some greens and start feeling better!
Don’t forget nuts, vegetables, and fruits as well! A yummy way to feel healthier!
Aging doesn’t have to come with aches and pains and everything else that the world tells us to expect. You just may be low in magnesium!! Give it a try and see how you feel! There’s too much you have to accomplish still! Take back the control of your health and be amazing and feel your best!
Until next time,
~pat
