Although the number varies, it is estimated that approximately 70% of the current U.S population is deficient in one of the most crucial minerals for body functioning: Magnesium.
This number is concerning given that -
Magnesium is responsible for over 300 biochemical reactions in the body.
This mineral has an impact on blood pressure, metabolism, sleep cycle, immune function and nutrient absorption - just to name a few. Pretty much every single cell in your body needs Magnesium to function.
When it comes to immune function and protection, magnesium has also been found to have disease prevention properties. A 2018 study (that I will link here) found that magnesium has the ability to preventing neurodegenerative diseases like Type II Diabetes, Alzheimer's disease, hypertension, chronic kidney inflammation and strokes.
SIGNS YOU MIGHT BE MAGNESIUM DEFICIENT:
kidney and liver damage
nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium
restless leg syndrome
worsened PMS symptoms - hormone imbalances
behavioral disorders, anxiety and mood swings
insomnia and trouble sleeping
weak bones and potentially osteoporosis
recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
muscle weakness and cramps
Source: Dr. Axe of ANCIENT NUTRITION link here
Although magnesium, like many other minerals is bio- available, there are several factors that have depleted our natural ability to intake magnesium naturally.
For instance, the use of chemicals like fluoride and chlorine present in our water supply bind to the naturally occurring minerals in water, therefore completely depleting tap water of any beneficial nutrients.
Moreover, our current agricultural system is one of mass production in soil conditions that are no longer fertile due to the unregulated amount of pesticides, larvicides and other chemicals. As a result, the fruits and vegetables we consume aren't as rich in nutrients as they would be utilizing agricultural practices like biodynamic agriculture.
BENEFITS of adding Magnesium to your diet:
The benefits of adding more Magnesium to your diet range from more quick and short- term conditions like reducing muscle cramps or the so called "restless legs" syndrome to preventing long-term neurodegenerative conditions like Alzheimer's and Diabetes.
Other proven benefits are:
Reducing the risk of kidney stones, given that magnesium offsets the buildup of calcium in your kidneys and prevents it from progressively crystalizing.
Greatly improves sleep. More specifically, magnesium glycinate has been found to help you fall asleep faster and improve your sleeping cycle.
Improves PMS symptoms. According to Dr. Carolyn Dean, author of the book The Magnesium Miracle, women who regularly take magnesium supplements experience a significant decrease in painful symptoms associated with their period. As if getting rid of pain wasn't good enough, magnesium also regulates hormonal imbalances caused by the increase and decrease of estrogen and progesterone during this time.
Effective at decreasing high blood pressure & chances of hypertension. A clinical study by the University of Minnesota found that the risk for hypertension was 70% lower for those participants who had a regular intake of magnesium.
First things first: How much Magnesium should you take?
According to the United States Food and Nutrition Board, recommended daily allowance for magnesium is 420 mg for adult males and 320 mg for adult females.
Infants–6 months: 30 milligrams
7–12 months: 75 milligrams
1–3 years: 80 milligrams
4–8 years: 130 milligrams
9–13 years: 240 milligrams
14–18 years: 410 milligrams for men; 360 milligrams for women
19–30 years: 400 milligrams for men; 310 milligrams for women
Pregnant women: 350–360 milligrams
Women who are breastfeeding: 310–320 milligrams
Source: Dr. Axe of ANCIENT NUTRITION link here
BEST Magnesium Supplements
Not all Magnesium supplements are created equal - so here is a list of 7 types of Magnesium per benefit.
Per serving, it contains 300 mg of enzyme-activated magnesium + the benefits of:
Fermented Vitamin D
ANY Ancient Nutrients Supplement is effective & great quality.
BEST MAGNESIUM GLYCINATE: PURE Magnesium
This one is my personal favorite.
Magnesium Glycinate is best for sleep, stress and adrenal relaxation and bowel movement.
1 serving contains 120 mg of magnesium per capsule - 1 capsule = 1 serving.
FREE FROM wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.
BEST FOR MUSCLE RECOVERY & CRAMPS: THORNE Magnesium Citra-Mate
Best for "restless legs" syndrome & promoting joint and muscle recovery.
1 serving contains 55 mg of magnesium citrate & 80 mg of magnesium malate.
Most specifically support: muscle tenderness & kidney health by helping to decrease the level of calcium oxalate and phosphate in the body.
COGNITIVE HEALTH: CYMBIOTIKA Magnesium L-Threonate
This specific magnesium comes in liposomal form.
Magnesium L-Threonate may help with the following:
Boost brain power
Balance mood and calm central nervous system
Contains 1,300mg of Magtein® Magnesium L-Threonate, Phosphatidylcholine, Vitamin E (as D-Alpha Tocopherol).
COGNITIVE HEALTH: LIFE Extension Magnesium L-Threonate
1 serving = 3 capsules of 144 mg of Magnesium L-Threonate total.
This specific LIFE Extension Magnesium is good for someone who is just introducing magnesium into their diets and want to start with a lower dosage to test their reactivity to it.
JOINT PAIN: Cymbiotika topical magnesium spray
Any Cymbiotika product is guaranteed to be of the utmost quality. This specific magnesium is a topical formula that is designed to alleviate headaches, cramps, joint pain, etc. Given that the skin is the largest organ, topical absorption is the quickest way to introduce magnesium into the body.
Users have also reported that it is a great resource for enhancing sleep and nightly relaxation.
The serving dose is 15-20 sprays once or twice per day, for maximum benefits.
SLEEP & RELAXATION: Moon Juice Magnesi-OM
This vegan Magnesium Gluconate and Acetyl Taurinate help support muscle relaxation, reduce aches, and alleviate symptoms of PMS to help you fall asleep and stay asleep.
This Magnesium is non-GMO, gluten free, sugar free, bioactive, and bioavailable - which means that the magnesium utilized is easily absorbed by the body.
Serving size is 1 tsp.
And last but not least...
It is not only about supplements.
I'm a big advocate in utilizing food as medicine and making sure to clean your diet accordingly before stocking up on supplements.
Below are the top 10 foods that are highest in magnesium:
Dark chocolate (85% cocoa)
As always, I encourage you to be your biggest advocate and conduct your own research by testing out what works best for you and your body.
Links for research used for this article below:
Abdullah M. Al Alawi, Sandawana William Majoni, Henrik Falhammar, "Magnesium and Human Health: Perspectives and Research Directions", International Journal of Endocrinology, vol. 2018, Article ID 9041694, 17 pages, 2018. https://doi.org/10.1155/2018/9041694