Tag: minerals

Are you getting enough magnesium?

This incredible mineral is typically the one mineral most people are deficient in; and if you’re not eating enough green veggies, chances are you need Magnesium! Let’s take a look at what this miracle mineral is all about, and what it can do for you!

Magnesium is an essential macro mineral. More than half the magnesium in our bodies, approximately 67%, is found in our bones and teeth, 31% is found intracellularly in soft tissues, and about 1% of magnesium is in our bodily fluids. It is an essential mineral in our body, essential in human metabolism and is required for over several hundred enzyme reactions.

This essential mineral is also necessary for calcium and vitamin C metabolism, as well as potassium, phosphorus, and sodium. It is best to take magnesium between meals or at bedtime, as it requires an acidic stomach for best absorption. Some people may find loose stools when taking too much magnesium. I suggest you start at a low dose, approx. 100mg, and work your way up. I typically take magnesium before bed (around 400mg) to help with muscle relaxation and sleep.

Magnesium levels in the body are primarily controlled by the kidneys. The kidneys will excrete or conserve magnesium according to our bodies needs. How brilliant is that!

Important Functions of Magnesium for Physical and Mental Health:

Magnesium has been known to:

« Help with stress – it relaxes the skeletal muscles

« Helpful in relieving coronary artery spasms – which can lead to a severe heart attack. Magnesium has a great influence on the heart!

« Can prevent high blood pressure – adequate levels of magnesium help lessen calcium flow to vascular cells (which leads to tighter vessels/high blood pressure)

« Important for converting blood sugar into energy – ie. helps to burn fat!

« Essential for effective nerve and muscle functioning

« Keeps teeth healthy and strong

« Aids in fighting depression

« Helps prevent muscle spasms

« Helps prevent calcium deposits and kidney and gallstones

« Helps relieve menstrual cramps

« Supports daily detoxification

Best Natural Sources of Magnesium Are:

* DARK LEAFY GREENS – kale, spinach, rapini, swiss chard

* BEANS – green beans, black beans, pinto beans

* SEEDS – flaxseeds, mustard seeds, sunflower seeds, sesame seeds, pumpkin seeds

* VEGETABLES – summer squash, broccoli, cucumbers, tomatoes, beets

* GRAINS – quinoa, buckwheat

* FISH – mainly salmon

* CACAO – yup! real, unprocessed raw cacao powder contains LOTS of magnesium. Try my Raw Chocolate Coconut Brownies or my Chocolate Matcha Amaze-balls to get a healthful dose of magnesium. 

As for supplements, I would look for Magnesium Bisglycinate. This type of magnesium is bound to an amino acid for better absorption and utilization by your body.

But, be sure your supplement DOES NOT replace eating whole foods rich in magnesium! Get an array of fruits and veggies, whole grains, nuts and seeds and you’ll be feeling the benefits of magnesium in no time!

*As a note, Magnesium Bisglycinate does not typically loosen stools the way Magnesium Citrate does. If you are using Magnesium to help with constipation and bowel movements, look for Magnesium Citrate, not Bisglycinate.