How to Ensure You Are Getting the Right Amount of Magnesium
Magnesium is an essential micro-nutrient, meaning our body can not reproduce it on its own. It is essential for over 300 biochemical reactions in the body. Magnesium (Mg) is necessary for hundreds of enzymatic reactions needed for metabolism, like breaking down nutrients for energy and using that energy to make things the body needs. It is also needed to synthesize DNA and RNA. It is essential to energy storage and production, cell growth and function, and stabilization of cell membranes. It helps with our muscle contraction and relaxation and it supports healthy heart rhythms and bone health. On an energetic level, it supports mood, reduces stress, and gives us more energy.
Magnesium is an essential nutrient for our health. Deficiencies in Magnesium increase risk of health issues like heart conditions, type 2 diabetes, hypertension, bone health, and mood issues.
A proper intake of Magnesium has been linked to nervous system, immune system, bone, and muscle health. Unfortunately, current evidence indicates that most people are drastically deficient in Magnesium. Half or more of Americans have some degree of a magnesium deficiency.
The recommended dietary allowance (RDA) of Mg varies based on gender and age. For example, men, 19-30 should get around 400mg, while women, 19-30 should get around 310mg. Adding the right amount of Magnesium into our diet can be easy, if we know the best places to find it.
Many people’s diets include processed foods. Highly processed foods have been totally stripped of their nutrition. That’s why focusing on a whole foods diet will always give you a better chance of proper nutrition intake levels.
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However, if this were the case, there wouldn’t be such a staggering number of Magnesium (Mg) deficiency cases. The other factor to account for is the declining nutrient content of soil in which our foods are grown in, leading to less nutrient dense foods. Because of specific harmful agriculture practices, the average handful of soil is not as nutrient dense as it once was decades go. So, a kale salad with nuts and pumpkin seeds from today might have much lower levels of Mg than 50 years ago. Luckily the rise of organic and sustainable farming is here to combat these issues and allows for care of the land and maintaining nutrient-rich soil.
Magnesium supplements are also a great way to ensure you are getting the right amount of Mg. But make note, many capsule Magnesium supplements contain a much higher level than the RDA. If you take too much Magnesium, the excess remaining that is not absorbed could cause GI tract issues. The most effective way to replenish magnesium, without digestive issues, is through skin absorption.
There are many forms of Magnesium as supplements. Magnesium is unstable, so it is commonly bonded with other elements to make it stable. Different combinations also address different health issues. We recommend trying a Magnesium supplement for two weeks. If you don’t see improvements in your bowels, mood, sleep, leg cramps, high blood pressure (the list goes on) switch to another form.
After diet, another key factor of Magnesium deficiency is decreased Mg absorption in the GI tract due to GI conditions like a Vitamin D deficiency or taking other medications. 92% of Americans are suffering from a vitamin or mineral deficiency. By investing in a good multivitamin, you can bridge the gaps left in your diet. By remineralizing the body, you may see an improvement in many health issues that you didn’t know could be linked to a mineral deficiency. By giving your body the proper foundation it can do what it needs to do to keep you heathy.
Our fast acting topical Magnesium Oil Spray offers the benefits of pure Magnesium Oil in a proprietary Fulvic base. This combination offers maximum absorption and increased uptake, setting it apart from all other topical Magnesium Oils. This convenient spray is designed to promote healthy sleep, support over 300 heart functions, and offer relief from body tension and soreness quickly and effectively.
1. Wu, L., Zhu, X., Fan, L., et al. (2017). Magnesium intake and mortality due to liver diseases: Results from the third national health and nutrition examination survey cohort. Sci Rep; 7(1):17913.
2. Wakimoto, P., Block, G.(2001). Dietary intake, dietary patterns, and changes with age: an epidemiological perspective. J Gerontol A Biol Sci Med Sci; 56 Spec No 2:65-80.
3. Wu, L., Zhu, X., Fan, L., et al. (2017). Magnesium intake and mortality due to liver diseases: Results from the third national health and nutrition examination survey cohort. Sci Rep; 7(1):17913.
4. Wakimoto, P., Block, G.(2001). Dietary intake, dietary patterns, and changes with age: an epidemiological perspective. J Gerontol A Biol Sci Med Sci; 56 Spec No 2:65-80.
5. Killilea, DW., Maier, JA. (2008). A connection between magnesium deficiency and aging: new insights from cellular studies. Magnes Res; 21(2):77-82.
6. Lin, J., Epel, E., Blackburn, E. (2012). Telomeres and lifestyle factors: roles in cellular aging. Mutat Res; 730(1-2):85-89.
7. Mazidi, M., Kengne, AP., Banach, M. (2017). Mineral and vitamin consumption and telomere length among adults in the United States. Pol Arch Intern Med.; 127(2):87-90.
January 23, 2023
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JANUARY 16, 2022
Some great whole food options for Mg intake.
Legumes: kidney beans, lentils, and peanuts
Seeds: pumpkin seeds and flaxseed
Nuts: almonds, and cashews
Produce: spinach, kale, and dates
Grains: oats, spelt, and buckwheat
Cheese: parmesan and feta
Meats: chicken and turkey