You don’t hear much about Magnesium even though it is one of the six essential macro minerals that make up 99% of the bodies minerals. I’ve been supplementing with it for the past 8 weeks and I don’t think I have ever felt such a noticeable difference with a supplement. I felt like my sleep was much more restful from the first night of taking it.
So what does Magnesium do?
Magnesium is responsible for over 300 enzymes in the body including all of the enzymes linked with ATP and enzymes needed to utilise RNA, DNA and proteins. It’s used to treat restless leg syndrome, high blood pressure, muscle cramps, constipation and chronic stress.
Historically magnesium would have naturally been a bigger part of the human diet as it was abundant in spring water and soil but industrialisation has depleted these levels.
As much as 75% of the population are deficient in magnesium. Outside of nuts and seeds magnesium can be difficult to obtain through food. Most multivitamins don’t contain sufficient amounts to hit RDAs. With soils becoming more and more depleted it’s easy to see how getting sufficient magnesium into our diets is becoming more difficult.
If you experience any of the following you need to start taking magnesium
- Muscle cramps
- Difficulties sleeping
- Trouble focusing
- High blood pressure
- High blood sugar or pre diabetic
- Hunger cravings
- Premenstrual symptoms
“Intake of 400 – 800 mg/d from a combination of food and supplements is an optimal range to shoot for. Since most people get less than 250 mg/d from food, a dose of 400 – 600 mg/d in supplement form is ideal. I recommend using chelated forms of magnesium like glycinate and malate, because they’re better absorbed and tend to have fewer side effects.” – Kris Kresser.
Food Highest in Magnesium
Why magnesium is more important than calcium
Magnesium controls calcium’s entry to every cell in the body. They both work together so if you are deficient in magnesium you may not be properly absorbing calcium. When it comes to building healthy bones, magnesium is as important as calcium and vitamin D are! When too much calcium gets into a cell this can result in cramping which is another positive function magnesium helps alleviate.
Best Source of Magnesium
Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and is typically considered ideal for those who are trying to correct a deficiency. Magnesium oxide and citrate are used for constipation.
Take Home Message
Start taking magnesium. I recommend all my clients to take Magnesium Glycinate for more restful sleep, reduced stress, and improved focus.