14 Health Benefits of Magnesium and How to Make Sure You're Getting Enough

14 Health Benefits of Magnesium and How to Make Sure You’re Getting Enough

Magnesium is an essential mineral for our bodies, with endless benefits, yet it’s not something that we hear a lot about in the mainstream medical realm. When we bring this up to our clients, for example, we often get blank looks, or sometimes a vague sign of recognition. Despite the lack of awareness for this mineral, an estimated 80% of Americans are actually deficient in magnesium, and the symptoms can range from mild to severe. We hope that after you read this post you will be armed with more knowledge and awareness about the importance of healthy magnesium levels, what to look for if you think you may be magnesium-deficient, and how to use diet and supplementation to compensate for any deficiency.

Signs of Magnesium Deficiency

Symptomology is the primary indicator of a magnesium deficiency. There is no lab test that can accurately and consistently diagnose a person as deficient in magnesium. While there are blood and urine tests that provide estimates of magnesium levels, most doctors Will likely look at the presenting symptoms as the primary indicators. So what symptoms should you be looking for? A magnesium deficiency, especially one that has been ongoing, can cause a number of symptoms. Some of the most common ones are:

  • Muscle weakness and cramps
  • Seizures
  • Hypertension and abnormal heart rhythms
  • Mood swings and behavioral disorders
  • Restless leg syndrome
  • Other nutrient deficiencies
  • Headache/migraines
  • Fatigue and weakness
  • Significant loss of appetite

14 Health Benefits of Magnesium

Numerous studies have evaluated the benefits of magnesium, with staggering results. Here are 14 health benefits of magnesium:

  1. Relieves muscle aches, cramping, and spasms
  2. Aids digestion and relieves constipation
  3. Helps with sleep by quieting the mind and relaxing muscles
  4. Calms nerves
  5. Increases energy
  6. Helps prevent hypertension and promote heart health
  7. Helps relieve symptoms of PMS
  8. Helps prevent migraines
  9. Helps relieve pain of fibromyalgia
  10. Promotes healthy blood pressure levels
  11. Can boost exercise performance
  12. Helps regulate mood and reduce symptoms of depression
  13. Promotes bone health
  14. Strengthens tooth enamel

How to Make Sure You’re Getting Enough

Magnesium-Rich Foods. If you suspect that you may be deficient in magnesium, it is always a good idea to evaluate your diet. Add in as many whole, organic, and varied foods as possible. Remember that plant foods are only as healthy as the soil they were grown in. Organic vegetables, for example, tend to have higher levels of magnesium than non-organic. Some foods naturally rich in magnesium include:

  • Spinach
  • Chard
  • Avocado
  • Almonds
  • Pumpkin seeds
  • Banana
  • Figs
  • Dark chocolate
  • Salmon

Magnesium Supplements. Depending on your symptoms, it may be a good idea to use magnesium supplements. There are lots of different types of magnesium supplements, with the citrate, chelate, and chloride forms believed to have higher absorption rates. We use Davinci Labs Tri-Mag 300, which provides three chelates forms of magnesium. As with any supplementation, its important that you additionally adhere to a diet of varied, whole and organic foods. The paleo diet provides healthy levels of magnesium, as well as an optimal calcium to magnesium ratio.

Contact us at Water and Rock Studio for a free online or in-studio health consult today!

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