Let’s Chat about Magnesium

Are you low in magnesium?

The answer is, most likely, yes!

Magnesium is one of the most important minerals in the human body. It is the fourth most abundant mineral responsible for over 300 functions. Magnesium is responsible for strong bones and teeth, balanced hormones, healthy cardiovascular and nervous systems, and more!

Why, oh, why are we deficient?

Well, once upon a time, we could receive enough magnesium to support our body through our water supply and food sources. Industrial agriculture has depleted the soil of trace minerals, and commercial fertilizers do nothing to replenish the depletion. Our food often travels many miles, therefore depleting even more nutritional value from our food.

Water sourced from deep wells or glacial runoff is often mineral-rich. Urban water sources are from surface water like rivers and streams and this water is not magnesium-rich. Adding fluoride and other chemical solvents to the water reduces the mineral content even more.

Dietary Factors that Deplete Magnesium

Caffeine

Sugar

Processed Food

Alcohol

Commercially grown produce

Many medications

Magnesium supports hundreds of processes in the body, this is a list of a few major ones:

bone health

calcium and vitamin D assimilation

healthy blood pressure

sleep quality

cardiac function, circulation

insulin resistance

chronic pain

mental acuity/concentration

carbohydrate digestion and assimilation

Magnesium’s Role in a Healthy Pregnancy:

The pregnant body requires 350-400 mg per day. This study has researched the benefits of magnesium supplementation and its effects on common pregnancy complications. Magnesium supports healthy blood pressure, reduces preterm labor, insomnia, and irritability.

Magnesium deficiency is often diagnosed by symptoms alone, and the following list could point to low magnesium levels:

insomnia or difficulty falling or staying asleep

mood disturbances

sensitivity to noise

anxiety

muscle spasms

infertility, PMS, menstrual discomforts

stress levels, cortisol

fatigue

carb or sugar cravings

constipation

dental health

thyroid dysfunction

low vitamin D levels

Magnesium-Rich Food Sources:

If you are magnesium deficient, obtaining adequate levels of magnesium from food alone is difficult. But here are some magnesium-rich foods to add to your daily dietary intake: leafy greens, avocado, sea vegetables, kelp, nettle, pumpkin seeds, cacao, black beans, almonds, and figs. This is not an exhaustive list, but a nice place to start.

How to Supplement Magnesium:

Magnesium supplementation can be beneficial. I have noticed many benefits since adding magnesium to my routine. I have fewer sleepless nights, anxiety levels are lower, cycles are regular (this is huge since I have PCOS and have had menstrual irregularities the majority of my life), and fewer migraines.

There are several ways to supplement, and a mixture of more than one type of magnesium supplementation seems to be most effective. It is important to start slow and work up, as high doses will not absorb completely.

Oral Supplementation:

As I mentioned before, adding magnesium-rich food sources is one way to start to support healthy magnesium levels. My favorite way to supplement my magnesium is with an oral supplement. I like this one because it is naturally sourced (Irish Sea) which makes it more bioavailable (which means our body can absorb and assimilate it instead of making expensive pee). My personal preference is to take it before bed.

Topical:

There are many effective topical sprays and creams. I like this brand. I also like to add the flakes to my bath to help with muscle discomfort or relaxing after working a doula shift. Topical application is how I supplement my children.

DIY Magnesium Spray:

8 oz spray bottle and glass bowl or measuring cup

1/2 cup magnesium flakes

1/2 cup distilled water

All you do is boil the water, add the magnesium flakes and stir until dissolved. Let cool completely and add to the spray bottle.

**Add essential oil of choice if desired. I love to add some lavender to the bottle and use before bed!


If you would like to learn more about magnesium check out this book:

Magnesium: The Missing Link to Total Health, by Carolyn Dean


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