As a society, we have moved past the time when we are suffering from severe deficiencies in many minerals and nutrients. The times of scurvy and rickets in developed countries are almost unheard of. An abundance of food is at our disposal, yet we are seeing insufficiencies pop up in the lives of many of our patients. Signs that there may be a nutritional deficiency may be poor sleep, slow healing, anxiety, easily bruised, and mood changes.  Magnesium might be one of the most common insufficiencies that we have came across recently.

Magnesium is one of the most abundant minerals in your body. It contributes to many functions, which include muscle and bone developments, blood sugar control, blood pressure regulation, and nervous system function.

According to the NIH, the average adult must consume at least 310-420 mg of magnesium each day, and must be increased if a woman is pregnant and as you age. This amount is recommended for optimal health and better functioning of the body. Here is the thing, we are just not consuming enough foods that contain magnesium. For our patients who are not consuming enough magnesium, their migraines are worse, they sleep poorly, and they are struggling with anxiety and sometimes even depression.

 Benefits of Magnesium

Magnesium plays a substantial role in our body. Thus, it is essential to consume and maintain sufficient amount of it to maximize its health benefits such as the following: 

1.    It aids production of Vitamin D. Vitamin D regulates calcium which is essential in bone growth and maintenance. Our body naturally makes Vitamin D, but it needs the necessary tools to do that. Lacking both nutrients are associated with disorders such as skeletal deformities, cardiovascular disease, and metabolic syndrome.  

2.   Magnesium lowers depression symptoms. Anxiety and depression can be can be effected positively by what you eat. Early evidence suggest that higher consumption of magnesium is linked to lower depression symptoms.

3.   Improves symptoms of type 2 diabetes. Deficits in magnesium are also associated with Type 2 diabetes. Taking magnesium supplements helps improve insulin levels, oxidative stress, and systemic inflammation.

4.   Reduce risks of sleep disorders. According to a study, magnesium supplements appears to improve insomnia on elderly people. This includes having more stable sleep schedule and sleeping through the night.   

5.    It can alleviate headache and migraine symptoms. There is an evidence which states that patients with migraine are often found to have deficiencies in magnesium. This is why it is recommended for them to take supplements with magnesium.  

 Good Sources of Magnesium

Magnesium can be found from several food sources, ranging from green leafy vegetables, legumes, and lean meat. Below are food sources that are believed to be rich in magnesium and are recommended to be incorporated in your diet:

·      Green leafy vegetables like spinach

·      Legumes, nuts, and seeds (e.g. pumpkin seeds, chia seeds, almonds, cashews, beans)

·      Whole grains (e.g. brown rice, oatmeal)

In other words, foods that are believed to have dietary fiber are good sources of magnesium. Seeds are very beneficial in reaching the magnesium levels needed for thriving in health. It is recommended to include these types of food to your everyday diet to optimize health benefits. What’s better is that, apart from magnesium, these foods also contain several vitamins and minerals that are beneficial for your health. If these are not foods you are consuming regularly, a high quality supplement may be the best answer for your health. 

When searching for a supplement, check the quality and source. It is important to take food based supplements that are easily absorbed. There are multiple kinds of magnesium supplements available. For comfort of digestion and absorbability, seeking out Magnesium Lactate or Magnesium Malate may be the best choice. Reach out to us for any questions on supplements or dietary changes needed to reach magnesium levels in your diet.