Have you considered a magnesium supplement before or been told to consider taking one? Getting enough magnesium from food sources alone can be rather challenging and over half of the US population seems to have this issue for several reasons.

Magnesium is a powerhouse mineral involved in hundreds of essential bodily functions, yet many people still don’t get enough. It’s essential for energy production, muscle function, nerve health, heart rhythm, blood sugar regulation and blood pressure regulation. It also may play a role in sleep and mood stabilization, linking low magnesium to fatigue, irritability, and even symptoms of anxiety (though the research in this area does not show as strong of evidence). Anecdotally, we have seen this play out in real life however.

Despite its importance, magnesium deficiency is widespread. Diets high in processed foods and low in whole grains, leafy greens, and nuts often fall short on magnesium. Additionally, certain health conditions and medications, as well as stress, can further reduce magnesium levels in the body.

Signs You Might Be Low on Magnesium

Deficiency can manifest in several ways, such as:

• Muscle Cramps or Spasms

• Low Energy or Fatigue

• Anxiety or Mood Changes (possible)

• High Blood Pressure

• Trouble Sleeping (possible)

Magnesium-Rich Foods

The best food sources are whole, unprocessed foods. Some top choices include:

• Leafy Greens (e.g., spinach, Swiss chard)

• Nuts & Seeds (e.g., cashews, almonds, pumpkin seeds)

• Whole Grains (e.g., quinoa, brown rice)

• Legumes (e.g., lentils, black beans, chickpeas)

Supplements

If dietary sources aren’t enough, supplements that usually bind the salts to another element or amino acid can be uniquely beneficial. Here are some of the best forms, each with specific benefits:

• Magnesium Glycinate: Highly absorbable and gentle, most commonly recommended.

• Magnesium Citrate: Good bioavailability, cheapest available, mild laxative effects. Magnesium oxide can have more laxative effects.

• Magnesium Malate: Known to support energy and may help with muscle soreness.

• Magnesium Threonate: may increase brain levels of magnesium and have specific cognitive benefits.

Nutrients to Improve Absorption

Pairing magnesium with Vitamin D and Vitamin B6 may improve absorption and retention in the body.

Could You Benefit?

Magnesium is a crucial mineral for overall health, yet many people unknowingly fall short. Including more magnesium-rich foods in your diet and considering supplements when needed can help you feel more energized, calm, and balanced. Could magnesium be the missing piece in your wellness routine? It is very hard to overdo it with magnesium since it is cleared easily by the kidneys and getting more than the recommended (350mg) supplemental levels takes effort and can result in diarrhea or GI distress when overdone.

It’s always best to consult with a health professional before supplementing to make sure there aren’t any potential negatives; but magnesium may be quite beneficial for most people.

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