Are You Getting Enough of This Macromineral?
Known as the “the calming mineral” for its soothing effects on the body, magnesium relieves anxiety and nourishes your nervous system.
Magnesium is a macromineral, which, unlike trace minerals, is needed by the body in large amounts. Calcium, sodium, and potassium are also macro-minerals. The average human body contains about 25 grams of magnesium, one of the six essential minerals that must be supplied in the diet1.
Health Benefits of Magnesium
Magnesium is the second most abundant element inside human cells and the fourth most abundant positively charged ion in the human body. Within the body’s cells, it plays a significant role in healthy body functions by participating in about 350 biochemical reactions.
Energy Production: Magnesium is a critical component of the enzyme system in our body. It initiates and activates many biochemical reactions including energy production2. Symptoms such as fatigue and muscle spasms are signs of magnesium deficiency.
Muscle Contraction: Magnesium is an ionized mineral that conducts electrical impulses throughout the body. It is the co-factor for more than 300 nerve impulses and enzymatic reactions. Your muscles contract and relax with the help of magnesium.
Brain Function: Serotonin is a neurotransmitter that depends on magnesium for its production and optimal function. Serotonin is responsible for conveying positive sensations of relaxation, satisfaction, and satiety3.
Bone Strength: You need optimal levels of magnesium for adequate absorption and utilization of calcium. Magnesium works together with the thyroid and parathyroid glands which influence the calcium levels in your bones. It also plays a crucial part in converting vitamin D to its active D3 form.
Magnesium Deficiency
Magnesium deficiency is one of the most under-diagnosed nutritional deficiencies4. The symptoms are very subtle but contribute to a series of health issues, diseases, and disorders. Some signs and symptoms include:
- Leg cramps
- Sleep issues
- Migraine headaches
- Muscle pain/fibromyalgia
- Anxiety and restlessness
- Depression
- Restless leg syndrome
- High blood pressure
- Weak bones
Who's at Risk of Magnesium Deficiency?
Nutrient-depleted soil and inorganic farming practices put everyone at risk of low magnesium levels. Specific conditions and situations amplify the risk of deficiency:
- Chronic stress
- Low intake of dark leafy greens:
- High intake of processed/refined foods
- People with Celiac or Crohn’s disease
- People with type 2 diabetes
- Elderly & those with nutrient malabsorption issues
- Alcoholics
Ways to Boost Dietary Magnesium Intake
Dark Leafy Greens: Spinach, kale, collard greens, and turnips are high in magnesium.
Nuts & Seeds: Cashews, brazil nuts, almonds, flax, chia, and pumpkin seeds are high in magnesium.
Whole Grains: Whole grains like wheat, oats, and barley are high in magnesium. Pseudocereals like buckwheat and quinoa are also rich in magnesium and other beneficial nutrients.
Dark Chocolate: Dark chocolate is a delicious way to boost magnesium levels.
Make sure to eat a balanced diet rich in magnesium and include a high-quality supplement to maintain optimal levels. Taking a magnesium supplement helps cover any deficiencies in your eating habits.
NATURELO’s plant-based magnesium supplement has a blend of organic seeds and vegetables (organic spinach, swiss chard, okra, quinoa, black beans, pumpkin seeds, sunflower seeds, and flaxseeds) that help with the overall absorption of this important mineral.
References:
1. Magnesium
2. Magnesium basics, 2012 Feb; 5(Suppl 1): i3–i14.
3. The Serotonin Connection, December 18th, 2011
4. Magnesium deficiency: pathogenesis, prevalence, and clinical implications., 1987 Mar 20;82(3A):24-9.