By Stacy Gaucys
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis, according to the National Institute of Health.(1) This is one micronutrient you don't want to skimp out on!
There are 7 different forms of magnesium, and each form has different function in the body, Magnesium is critically necessary for supporting your hormones. It helps in the balance of thyroid hormones, reduces blood sugar to help with insulin resistance, regulates cortisol and aids in sleep, activates vitamin D to perform its critical functions with hormones and bone strength, helps with hair loss, and helps relieve headaches, migraines and other symptoms of PMS, peri menopause, and menopause. It is the “anti-aging” nutrient, slowing down oxidative stress of the cells. Anything anti-aging..... I'm all ears.
Magnesium is essential in the production testosterone, DHEA, progesterone and estrogen. Not kind of, a little bit, maybe needed, sometimes.....ESSENTIAL. I hear this often in various different forms...."But is it really that important in the grand scheme of things?"or "I really don't like taking a bunch of supplements." If we can't make or regulate hormones if we don't have proper levels of magnesium, then yes, it is very important!
Do you eat sugar, drink alcohol, or don’t eat enough of the foods that contain magnesium? You probably need more magnesium! Magnesium deficiency is also very common in people with type 2 diabetes. Type 2 diabetics with uncontrolled blood sugar and those who have had the disease for a longer time period both show significant lower levels of magnesium. (2)
>>Do you have stress in your life? Ha! Don't we all? Then you probably have a deficiency in magnesium.
Because magnesium regulates cortisol, it also helps manage our stress. High cortisol levels lead to a constant leaching of magnesium from our bodies. You need to replenish your system with magnesium if you are under a lot of stress. It is crucial to try to find ways to lower your stress in your life. Constant stress not only depletes this crucial nutrient from our bodies, but also blocks fat loss.
Some 80% of the population may be deficient in magnesium. Soils in the United States have been depleted of many nutrients. Sugar consumption and poor diets deplete our magnesium. Coupled with our stress levels, it’s easy to become deficient in magnesium. The many roles that magnesium plays in the body is definitely worth putting forth your best effort to raise your levels, either with food or safeguard with supplements.
What are the symptoms of magnesium deficiency?
Migraines and headaches
Loss of appetite
Nausea and vomiting
Fatigue and weakness
Shaking
Pins and needles
Muscle spasms, muscle cramps
Hyperexcitability
Sleepiness
Magnesium-rich foods listed in order starting with the best sources:
Pumpkin seeds (along with chia seeds, cashews, peanuts, and almonds)
Spinach (along with other dark leafy greens)
Soybeans and soy products
Black beans and kidney beans
Oats, brown rice, potatoes with skin
Bananas
Salmon
Avocado
Im all for getting nutrients from whole food sources first, as I believe that they are more recognized and processed more efficiently in our bodies. Because of the high importance of Magnesium, I take a supplement each night to double down and safeguard in case I am not getting enough through my food sources. It also helps with relaxation and sleep.
There are many Magnesium supplements out there. I found one that includes all 7 forms of magnesium and it is listed below. Too much magnesium isn't a good thing either, so more is definetly not better. According to WebMD, toxic levels can cause irregular heart beats, too low blood pressure, confusion, and even coma or death. (3) Always consult your healthcare provider if you are considering starting any supplements. Start slowly with magnesium supplements is always the best way, since they can cause a laxative effect.
The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day (3). However, several studies have involved higher daily dosages. It's recommended to only take a daily magnesium supplement that provides more than 350 mg while under medical supervision.
Here is my favorite Magnesium Supplement. It contains all 7 forms of magnesium. I take two capsules each night at bed time to ensure I get enough Magnesium every day. It also helps me sleep!
(1)
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis.
(2)
(3)
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