We talk about Magnesium A LOT! And we need too because, Magnesium is intimately involved in over 600 reactions in the body, most importantly the transmission of nerve impulses or our LIFE LINE but also the metabolism of food, the synthesis of fatty acids and proteins, muscle movements, gene maintenance and protein formation. Dr. Julie jokes many times that many of the world’s problems could be solved by simply getting enough Magnesium in our diets. Just imagine a world of calm, relaxed, and functioning people!
We store about 25 grams of magnesium in our body with more than 50 percent of this being stored in the skeletal system. The rest goes in the muscles, soft tissues, and bodily fluids. But what if we are not consuming 25 grams?
Studies note that about 50 percent of the people in the United States get much less than the “recommended” amount of magnesium. (Side note here that most recommendations are based off just getting by to live, I feel those numbers should be much higher to address many of the chronic health issues that our world deals with).
Long gone are the days of just being able to get magnesium from our farm grown foods…. how many of us have gardens, rotate the crops and feed the soils? The magnesium levels in our soil are the lowest they have ever been. Even if we choose to eat all Organic, non-GMO we are still incapable of fulfilling the recommended daily dose of our bodies much needed magnesium requirements. Plus, the use of chemicals such as fluoride and chorine water make magnesium less available. However, we can’t blame it all on the soil and conventional farming methods; daily use of sugar and caffeine also depletes magnesium levels within the body and if you’re living the stressful lifestyle like so many these days, it is likely that you are magnesium deficient.
How do you tell if you are deficient in Magnesium?
Many longstanding chronic health issues are due in part to a deficiency of magnesium. Low levels of magnesium also contribute to a calcium deficiency, poor heart health, weakness, anxiety, and high blood pressure.
You can also add:
- Type 2 Diabetes
- Muscle cramps
- High blood pressure
- Hormone problems
- Sleep issues
- Low energy
- Low vitamin D
- Low vitamin K
- Respiratory Issues
- Poor Memory
So Why is Magnesium so important and Vital to our Health
This one is our favorite! We talk at length about a proper functioning body and nervous system. This is IMPOSIBLE without enough magnesium. Magnesium boosts memory and long-term memory retention and allows for a greater ability to learn. According to head researcher Dr. Liu, “Magnesium is essential for the proper functioning of many tissues in the body, including the brain and, in an earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells.” What would happen if we all increased our levels of magnesium? What about if we oversupplied all those kiddos who are struggling in school, have a sensory processing disorder, are on the spectrum or any number of delays. The intelligence is there, but what if MAGNESIUM WAS THE KEY TO UNLOCKING THEIR POTENTIAL!!!!
BLOOD SUGAR MAINTENANCE
Ever heard of the term “H-ANGRY”? Magnesium helps manage insulin levels in the body and can prevent blood sugar spikes and crashes from occurring. It also plays a large role in blood pressure control, preventing high blood pressure from occurring, especially when combined with enough potassium in the diet. This does two things: controls stress that can elevate insulin levels and improves overall blood pressure that, when out of control, increases insulin resistance and can cause type 2 diabetes to occur more easily.
Many women believe that the PMS cascade is a hereditary trait…. well, if diet is any indicator of habitual patterns then you could call it hereditary. By simply replenishing your magnesium stores and then increasing or boosting those levels according to your cycle the days of using your period as an excuse may be over (if you want it to be). Magnesium could be the answer to your mood swings, fluid retention, depression, breast tenderness, headaches, poor sleep, and sugar cravings….so again, Magnesium could SAVE THE WORLD!
Remember back to that first sentence that Magnesium is involved in over 600 reactions in the body. Well, having even a slightly reduced level of magnesium can cause severe changes in how the heart, blood vessels, blood cells and other tissues function. Magnesium is critical for proper electrical and mechanical functioning within tissues such as NERVES and MUSCLES (which essentially is the heart), and blood vessels.
Feel like you can never get ahead or constantly battling a fog of depression. Magnesium is essential for proper brain function and mood regulation. Research indicates major depressive disorder impacts 14.8 million American adults – so like I mentioned earlier, Magnesium could literally save the world!
I feel this is the precursor to depression. No one likes being anxious. A simple fix to always feeling on edge is to increase your magnesium levels. A long-standing diet low in magnesium literally changes the types of bacteria in your gut and alters your behavior…. equaling a stressed-out person with a side of anxiety. We have said it before; but it bears repeating, your gut health is a true testament to your overall wellbeing and health.
Research has shown that low brain magnesium is evident during a migraine attack. I think this one speaks for itself. A simple side of Magnesium could save you hours from being trapped in a dark room.
GET ME SOME MAGNESIUM!
Like we mentioned earlier, magnesium rich plants are all around us, we just need to eat them. A lot of them!
SPINACH: 1 CUP of Cooked Spinach = 760 milligrams VS raw spinach has 78 milligrams. (That’s 2x the amount from Kale and Collards). Spinach is rich in many key nutrients for your health, including magnesium, protein, vitamin E and B vitamins.
SEEDS: Pumpkin, sunflower, sesame, chia, hemp and flax seeds are all great options. Seeds are also rich in anti-inflammatory fats and high in protein.
COCOA & CACAO: My favorite! Raw nibs and cacao powder are incredibly high sources of magnesium, along with dark chocolate and even cocoa powder. While you should not rely on chocolate alone for your magnesium intake, having a small square of dark or raw chocolate always makes me feel good!
ALMONDS: 23 almonds which is approximately 1 once contains roughly 76 milligrams of magnesium or 15 percent of your daily needs.
Almonds are high in protein, vitamin E and is the highest source of magnesium among all nuts, with cashews being a close second. Be sure to choose raw, unroasted or raw almond butter. (And mix in some cacao nibs for a tasty treat)
BANANAS: 1 medium banana = 32 milligrams of magnesium
Were you ever told to eat a banana because you had leg or calf cramps? It is because of the magnesium & potassium. Bananas are often avoided for their high sugar content, but this fruit is the best source of magnesium among all common fruits. Bananas are also a great source of vitamin C, potassium, fiber, vitamin B6 and manganese and super easy to grab on the go!
COFFEE: 1- 8oz cup of Jo will give you 1,000 milligrams or more of magnesium.
Coffee is the highest source of liquid magnesium you can consume! It is also higher than any food source — just in case you were wondering. (Espresso has a slightly higher magnesium content) Do keep in mind that calcium from milk and refined sugar can interfere with magnesium absorption, so drink your coffee black and organic. Also use a raw, whole-food sweetener like honey instead of sugar.
SUPPLEMENTS: When all else fails know there are some super amazing supplements on the market. We recommend DAILY to our patients, Magnesium Lactate from Standard Process. It is available in capsules so even the littlest of picky kiddos can have it hidden their food. It is a whole food supplement that is the best on the market.
So, when you are ready to take on the world, those crabby kiddos or that crazy work schedule be sure you are armed with Magnesium. It literally could save the world!