Magnesium is a vital mineral that plays an essential role in your overall health. If you’re experiencing tightness, irritability, cramping, or stiffness—whether in your body or your mood—it could be a sign of magnesium deficiency. This mineral is crucial for your cells to produce energy, for various chemical processes to function, for stabilizing cell membranes, and for helping your muscles relax. Magnesium is involved in activating over 300 enzymes and is crucial for cellular repair. It plays a key role in bone and muscle function and assists in activating vitamin D, which helps regulate calcium —essential for the growth and maintenance of healthy bones.
Due to its importance it is recommended that adult males aim for 400-420 mg of magnesium daily, while adult females need 310-320 mg (more if they are pregnant or breastfeeding). Unfortunately, many Americans are magnesium deficient, largely due to diets high in processed and refined foods that contain little to no magnesium.
How To Get More Magnesium
Magnesium-rich foods
One of the best ways to boost your body’s magnesium levels is by incorporating magnesium-rich foods into your diet. Some great sources of magnesium include minimally processed whole foods like:
● Leafy green vegetables like spinach and kale
● Legumes, nuts, and seeds
● Whole grains like brown rice and quinoa
● Certain fruits and vegetables including avocado, bananas, and potatoes
● Dark chocolate
● Fish
Understanding Magnesium Supplements
If you need additional support, magnesium supplements can complement a well-rounded diet. There are many different forms of magnesium but the most effective forms include:
Magnesium Citrate
This popular form is well-absorbed and is particularly known for promoting digestive health (supporting healthy bowel movements). However, excessive intake can cause laxative effects and deplete other essential minerals. It’s wise to start with a lower dose and gradually increase as needed.
Magnesium L-Threonate
Created by combining magnesium with threonic acid (derived from Vitamin C), this form shows promise in supporting brain health. Early animal studies suggest it may improve memory and mood disorders. For instance, a 2024 study linked Magnesium L-threonate to reduced symptoms of Alzheimer’s in mice, possibly due to its effects on gut health. More human research is needed to confirm these findings.
Magnesium Glycinate
With high bioavailability, magnesium glycinate is an excellent choice for those seeking a broad-spectrum supplement without laxative effects. This form of magnesium can be used for a wide range of purposes: for example, it can help correct deficiencies and may prevent serious conditions like osteoporosis and heart disease. Some studies even suggest improvements in anxiety and sleep quality.
The Bottom Line
Adequate magnesium intake is crucial for your body’s essential functions, from muscle movement to cognitive health. Unfortunately, dietary choices and certain health conditions can hinder meeting daily requirements. Consider adding a supplement like magnesium glycinate, magnesium L-threonate, or magnesium citrate to ensure you’re supporting your health optimally.
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