There’s no doubt that magnesium is a crucial component in our overall health. It’s a highly abundant mineral in our body, and it plays an integral role in regulating over 300 different enzyme systems. (1) In combination with other vitamins and minerals, it helps to keep our hearts healthy by controlling blood pressure. It keeps our livers functioning in top shape by regulating blood sugar levels. It keeps our mind and reflexes sharp, playing a big part in nerve function. And it also keeps us healthy and strong, helping with overall bone, protein, and DNA production
However, there’s a good chance you aren’t getting enough of it. According to the National Institute of Health, the typical American diet does not provide the recommended amounts of magnesium. (2) “While less than 2% of Americans have been estimated to experience magnesium deficiency, one study suggests that up to 75% are not meeting their recommended intake.” (3)
Let’s rewind to elementary school science class for a moment, when we learned about plant and animal cells. Remember the mitochondria? It’s the powerhouse of the cell! Magnesium helps the mitochondria product ATP, which is the main energy carrier for every living organism on earth. (4)
Some of the common symptoms of low magnesium include fatigue, aches and pains, muscle cramps, mood problems, migraines, heart irregularities, muscle twitches and spasms, digestive trouble, poor appetite, constipation, memory problems, depression, and ADHD. (1, 3, 5)
This essential mineral helps to reduce stress, promote sleep, and protect against a plethora of diseases. It can also fight anxiety and depression, boost athletic performance, protect against migraines, smooth symptoms of PMS, reduces insulin resistance, lower blood pressure, aid in calcium absorption, and provide overall heart and bone health. (6)
Needless to say, it does a lot for our minds and bodies! So we should definitely be getting more of it.
There are many delicious magnesium-rich foods that you can easily incorporate into your diet. Men should aim for 400-420mg of magnesium per day, and women should aim for 310-320mg. (1) You can also rest easy knowing that magnesium found naturally in food does not need to be limited. If you have healthy kidneys, excess magnesium will not be harmful as it is simply excreted through the urine. (2)
Think dark, leafy greens. Spinach, swiss chard, turnip greens, beet greens, collard greens, broccoli, Brussels sprouts, kale, bok choy, and romaine lettuce are all great sources of magnesium. Other foods rich in magnesium include raw cacao nibs and unsweetened cocoa powder, dark chocolate, avocados, nuts and seeds, legumes, whole grains, fatty fish, squash, fruits, and berries.
Topical magnesium is more bioavailable and therefore has a better absorption rate than oral supplements. (7) So if you'd like to bypass the digestive system entirely, and get some pain relief while you’re at it, you may want to opt for a Magnesium Spray instead!
I don’t often align myself with products but this is one that I just had to share! My name is Michelle Toole and I am the founder of Healthy-Holistic-Living.com.
I can still recall what it felt like to have my life change overnight…
I went from an Executive Director of a non-profit organization, running marathons, rock climbing, hiking canyons and kayaking to being completely bedridden and staring at a wall for 15 hours a day.
Of course, I went to see many doctors but unfortunately I didn’t find the help I needed. So, I had to set off on my own journey to learn my true path to healing.
I’d pretty much turned-over every rock trying to find relief for my pain, sleep issues and a myriad of other symptoms…
Fast-forward 18 years.
I was determined to climb one of the true wonders of the natural world, Machu Picchu, th mystical home of the Incas in Peru.
It was there, after a grueling day when my feet, knees, legs, and lower back hurt so bad, that I thought I would have to abandon hopes of our next climb which was Rainbow Mountain! That night I pulled out a little spray bottle of “aceite de magnesio” that a friend had given me before I left on my trip.
What the heck, I thought. I was desperate. And I applied it all over my body before bed.
Because of the grueling day, I woke up expecting to be immobilized, but instead we were off to climb Rainbow Mountain and…I was totally pain-free!
I know it sounds impossible, but it’s 1000% the truth.