The Importance of Magnesium
Magnesium is an essential mineral that plays a vital role in over 300 biochemical reactions in the human body. It is the fourth most abundant mineral in the body and is absolutely required for the functioning of muscles, nerves, heart, bones, and the immune system.
Magnesium's Crucial Roles in the Body
Magnesium is involved in so many important bodily functions:
- 1Nerve and muscle function: Magnesium helps regulate neurotransmitters and facilitates muscle contraction and relaxation. It also aids in the transport of potassium (K) and calcium (Ca) across cell membranes, which is essential for proper nerve impulse conduction and muscle function.
- 2Blood pressure regulation: Magnesium helps relax blood vessels, which can contribute to maintaining healthy blood pressure levels. Studies have shown that magnesium supplementation may help reduce blood pressure in individuals with hypertension.
- 3Blood sugar control: Magnesium plays a role in insulin sensitivity and glucose metabolism. Low magnesium levels have been associated with an increased risk of type 2 diabetes.
- 4Bone health: Magnesium is necessary for the proper absorption and metabolism of calcium, which is crucial for maintaining strong bones. Adequate magnesium intake may help prevent osteoporosis.
Magnesium Deficiency
An online article by the National Institutes of Health claims that:
"data from the National Health and Nutrition Examination Survey (NHANES) of 2013–2016 found that 48% of Americans of all ages ingest less magnesium from food and beverages than their respective EAR (estimated average requirement)".
That is almost half of the American population that is deficient in magnesium!
Symptoms of magnesium deficiency can include:
Normally, we would obtain this essential mineral from the food we ingest. However, modern day food practices have stripped our food sources of these necessary nutrients.
Magnesium-Rich Foods
Magnesium can be obtained through a balanced diet that includes:
- Leafy green vegetables: spinach, kale, collard greens
- Legumes: beans, lentils, peas
- Nuts and seeds: almonds, cashews, pumpkin seeds, chia
- Whole grains: brown rice, oats, quinoa
- Dairy products: milk, yogurt
- Soy: Edamame, soymilk
- Avocadoes, potatoes, oatmeal
A Word About Processed Foods
In terms of getting enough magnesium from your diet, I highly recommend shopping for minimally processed foods for a few reasons:
- 1Nutrient loss during processing: Some food processing methods, such as refining grains or boiling vegetables, can lead to the depletion of magnesium and other essential nutrients. For example, when whole grains are refined to make white flour, the magnesium-rich bran and germ layers are removed, leaving just the starchy endosperm which is low in magnesium.
- 2Lack of nutrient-dense ingredients: Processed foods are generally made with refined grains, added sugars, and unhealthy fats; all of which are low in magnesium and other vital nutrients. These types of foods are designed for taste, convenience, and shelf-life rather than nutritional value. They fill your stomach, but they don't fill your body's nutritional needs!
- 3Soil depletion: Modern agricultural practices and the use of synthetic fertilizers can deplete the soil of essential minerals like magnesium over time. As a result, even whole, unprocessed plant foods can have lower magnesium content compared to those grown in more nutrient-dense soils.
Magnesium Supplementation
Magnesium supplements are commonly used for a variety of health concerns and to support overall well-being.
Here are some of the reasons people supplement with magnesium:
I've listed some potential health benefits of magnesium supplementation, but please note that I am not making any definitive claims. The information provided is based on available scientific research, but individual results may vary.
I highly encourage you to further explore the topic of magnesium and its impact on health by consulting trusted sources like the National Institutes of Health and other highly authoritative resources.
Mg supplements are made in a wide variety of forms: tablets, capsules, powders, liquids, bath salts, lotions, and my preferred product, spray oil.
If you are considering supplementing, I personally recommend this topical magnesium spray that you can find on Amazon HERE.
Life-Flo Pure Magnesium Oil Spray is a highly concentrated magnesium chloride brine from the Zechstein Seabed in the Netherlands. I really like the topical application, especially on the bottom of my feet, because the skin there absorbs the magnesium quickly and efficiently.
If you're someone who experiences digestive issues like nausea or stomach cramping when taking oral magnesium supplements (a problem that can happen with other vitamin and mineral supplements too), then applying magnesium oil to the soles of your feet could be the solution. Because the mineral is being absorbed through the skin, the digestive system is bypassed completely, so you can avoid those unpleasant tummy troubles while still getting the magnesium your body needs.
The Bottom Line
Magnesium is essential for health, yet many people may not be getting enough of this important nutrient through diet alone. Incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains is a really good start, but some people may also benefit from supplementation.
If you suspect you might have a magnesium deficiency or are considering adding a supplement to your routine, it's always best to consult with your healthcare provider first. They can help you determine the right approach for your individual needs in the best way possible.
By prioritizing magnesium in your self-care routine - whether through diet, supplementation, or both - you'll be taking a proactive step towards supporting the hardworking muscles that keep you moving and grooving through life!
Below are sources for additional reading regarding magnesium and its role in our bodies:
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