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tuesday tips + trends: the importance of magnesium + my favorite way to take it

February 6, 2018

photo cred//healthline.com

magnesium is one of those minerals that is super important for our bodies, but unfortunately it’s also a nutrient that many of us are deficient in. in fact, about 80 perfect of adults in the US have a magnesium deficiency… and while many people don’t get enough magnesium, it is crucial for over 300 biochemical functions. crazy, right?

curious to know more? below are some of the many benefits of magnesium:

  • helps increase energy
  • calms nerves
  • helps alleviate constipation and supports digestion
  • improves insomnia and helps you stay asleep
  • can prevent migraines
  • relieves muscle aches

how to know if you have a deficiency or even an inadequate intake?

it can be hard to tell, because only about 1% of magnesium is in the blood and the majority is in our bones. the best rule of thumb is to notice if you experience any of symptoms below:

symptoms of magnesium deficiency:

  • poor digestion
  • anxiety
  • muscle aches and/or spasms
  • trouble sleeping
  • hypertension + cardiovascular disease
  • restless leg syndrome
  • worsened pms
  • behavioral disorders
  • mood swings
  • muscle weakness + cramps

and this list actually goes on…

the good news is, we don’t need a ton of magnesium, but we do need to replace the magnesium that is constantly being excreted through the use of our bodily functions, and there are ways to correct this deficiency through both magnesium-rich foods and supplementation.

*** disclaimer: while I am a certified health coach and nutritionist, I am NOT a doctor, and I always recommend running supplements by your doctor first, especially if you take any medication.

 

let’s chat food first…

unfortunately the soil in the states is so depleted that there just isn’t a ton of magnesium left in our crops, however there are some foods that you can incorporate into your diet to help boost your magnesium intake including:

  • almonds
  • sesame seeds
  • sunflower seeds
  • bananas
  • dark chocolate
  • spinach + kale
  • cashews
  • tofu
  • avocados
  • pumpkin seeds
  • flax sees
  • oats
  • broccoli
  • peas

 

and if you’re not getting enough from food and want to supplement, below are a few options.

 

  1. natural calm magnesium drink: this is my personal favorite and something i drink about 5 nights a week (sometimes i forget or don’t feel like, i’m human). even Michael likes it and has started taking it, mainly for the calm and relaxed feeling it gives, which also really supports sleep.
  2. Pill form: there’s a lot to note here, but to break it down and k e e p  i t  s i m p l e, magnesium comes in many different forms, and below are ones I recommend:
    • magnesium chelate is actually the kind that naturally occurs in food and pretty readily available to your body
    • magnesium citrate: this is when magnesium is mixed with citric acid, which can cause a laxative effect and is especially good for constipation or to support digestion

for even more info, head over to dr. axe’s site. knowledge is power 😉

and cheers to a good night’s sleep 😴

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