What is Magnesium?
Magnesium is a mineral found naturally in the earth, sea, plants, animals, and humans. In the human body, it's the fourth most abundant mineral and is mostly stored in bones, muscles, and soft tissues. Dietary sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.
There are also different types of topical magnesiums that readily assist the bodies magnesium and provide direct support to where your body requires magnesium the most.
Daily Magnesium Requirements
The amount of magnesium you need daily varies depending on age and gender. For adults, the recommended daily intake is around 400-420 mg for men and 310-320 mg for women. Children and adolescents need varying amounts depending on their growth stages.
Signs of magnesium deficiency can include muscle cramps, fatigue, and irregular heartbeats.
Magnesium and Muscle Function
Magnesium plays a pivotal role in muscle function. It helps with muscle contraction and relaxation, which is why it's often recommended for athletes to prevent cramps and spasms. If you've ever experienced a "charley horse," you know how painful a muscle cramp can be. Ensuring you have enough magnesium can help keep those cramps at bay!
Magnesium and Nervous System Health
Your nervous system relies on magnesium to function smoothly. This mineral supports the transmission of nerve impulses and helps regulate neurotransmitters, which are chemicals that send messages throughout your brain and nervous system. A deficiency in magnesium can lead to issues like anxiety, irritability, and even depression.
Magnesium and Bone Health
When we think about bone health, calcium usually comes to mind first. However, magnesium is just as important. It helps with the absorption of calcium into the bones, contributing to bone density and strength. Without enough magnesium, your bones can become fragile and prone to fractures.
Magnesium and Energy Production
Energy production in your body relies heavily on magnesium. It plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy carrier in your cells. Without enough magnesium, you might feel constantly fatigued and lack the energy needed for daily activities.
Magnesium and Blood Sugar Control
Magnesium is also vital for blood sugar control. It improves insulin sensitivity, which helps manage blood sugar levels effectively. For people with diabetes or metabolic syndrome, maintaining adequate magnesium levels can make a significant difference in managing their condition.
Magnesium and Sleep
Struggling with sleep? Magnesium might be the solution. This mineral promotes restful sleep by regulating neurotransmitters involved in sleep patterns. It helps combat insomnia and improves the overall quality of your sleep, making sure you wake up refreshed and ready for the day.
Magnesium and Digestive Health
Magnesium aids in digestive health by relaxing muscles in the digestive tract and supporting regular bowel movements. It's often used as a natural remedy for constipation, as it helps draw water into the intestines, making stools easier to pass
Sources of Magnesium
Incorporating magnesium-rich foods into your diet is one of the best way to ensure you get enough of this vital mineral. Some of the top magnesium-rich foods include:
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Leafy Greens: Spinach, kale, and Swiss chard
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Nuts and Seeds: Almonds, pumpkin seeds, and chia seeds
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Whole Grains: Brown rice, quinoa, and oats
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Fish: Salmon and mackerel
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Legumes: Black beans, chickpeas, and lentils
If you're not getting enough magnesium from your diet, supplements can be a helpful addition.
Topically applied magnesium is a brilliant way to support your bodies required daily intake.
Applying a topical magnesium solution to you feet before bed, can directly affect your sleep health, relax your muscles and assist in boosting your bodies magnesium stores naturally.
How to Incorporate More Magnesium into Your Diet
Incorporating more magnesium into your diet doesn't have to be difficult. Here are some practical tips and meal ideas:
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Start Your Day with a Smoothie: Blend spinach, banana, almond butter, and chia seeds for a magnesium-packed breakfast.
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Snack on Nuts: Keep a stash of almonds or pumpkin seeds at your desk for a quick and healthy snack.
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Add Legumes to Meals: Incorporate black beans into salads, soups, or as a side dish.
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Enjoy Whole Grains: Swap out white rice for quinoa or brown rice in your favourite recipes.
Balancing magnesium intake with other nutrients is crucial. Pair magnesium-rich foods with those high in vitamin D and calcium to enhance absorption and maximize benefits.
Transdermal Magnesium Therapy
Topical magnesium solutions can help with muscle and joint pain, migraine, anxiety, and sleep. Transdermal magnesium therapy can benefit anyone but ultimately it's a great option for those who can't take oral supplements due to digestive issues.
Topically applied magnesium is absorbed incredibly fast through the skin, via hair follicles and not only targets the desired area of application, but increases overall magnesium stores within the body.
Magnesium is a Powerhouse Mineral
With a multitude of benefits for the body. From supporting muscle and nerve function to promoting heart health and bone density, its importance cannot be overstated. Ensuring you get enough magnesium through a balanced diet, supplements and topical magnesiums, can lead to better overall health and well-being.
