There are several hundred processes in the body that need Magnesium to function properly. It is necessary for brain function, muscle function, digestion, kidneys, for everything — your body NEEDS it. It sounds like nearly 95% of us are deficient in Magnesium. Magnesium is an adaptogen, which means it helps our body move toward balance/homeostasis. (Other types of adaptogens/adaptogenic herbs are Ashawaganda, Lavender, Lemon Grass, Cordeceps, Rodeola, Holy Basil, etc.) Adaptogens help us cope/adapt/balance stress better and help improve feelings/moods… more energy, physical and mental performance improves, more clarity, better sleep, better at adapting, etc.
Also important to know that there are 9 minerals that the thyroid requires to function correctly (to make the necessary thyroid hormones). Magnesium is one of them. The others are Zinc, Copper, Selenium, Iodine, Boron, Chromium, Manganese, and Molybdenum.
RDA Suggested Dose: 300-400 mg of Magnesium per day – it’s actually a good target from what I’ve read/seen.
Symptoms of low Magnesium:
High Blood Pressure
Take during Menopause (split doses throughout day)
Take during Pregnancy, Delivery, and Post-Partum
Suggestion: Eat a good diet and then supplement 200-400 mg of Magnesium per day. It is best to take Magnesium on an empty stomach (middle of the night) or between meals. I’ve heard more than once to get your Calcium from your food, get your Magnesium from supplements (generally we get too much Calcium, not too little). Total side note, but Calcium supplements should only be needed for infants, children, teens (growing humans) and pregnant & nursing mamas (cuz they’re growing humans). The Magnesium is better absorbed in supplement form because, while we may do our best to get our needed doses of Magnesium through diet alone, many times the food we eat has too low amounts of Magnesium because the soil it’s grown in is depleted.
Magnesium is Found in:
Green Leafy Veggies (Chlorophyll is Magnesium-based)
Beet Greens, Collards, etc.
The more you eat the more you will like them — your taste buds will change
Salads — you can have a different type of salad every meal and not have the same salad for 20 meals… in other words, there are tons of different types of salads you can have so you don’t get bored
Dressings — if it will get more salad in you, then use any dressing you like 🙂
Whole Grains in general
Also Wheat Germ
Sea Salt and Himalayan Salt
Types of Magnesium:
Magnesium can be a natural laxative. Generally speaking, you know you’ve reached your limit of needed Magnesium because the fail-safe is diarrhea (it seems there’s a pattern here, right?), so back off a little on the dosage if it happens. There are non-laxative forms of Magnesium available.
Magnesium Citrate – widely available and least expensive, can get in powder to stir in water and sip throughout the day (or drink all at once for a laxative effect)
Magnesium L-Threonate – the best form for crossing the blood brain barrier
Magnesium Glycinate – the best-absorbed form of magnesium and the gentlest on the stomach
Magnesium Malate – a combination of Magnesium and Malic Acid (which is a great combo)
Magnesium Hydroxide – strong alkalide, used for people with acid stomachs (Milk of Magnesia)
Magnesium Chloride – hard to find
Magnesium Gluconate – costs a little more, but works fine
Magnesium Oxide – it’s THE WORST — avoid it – it is the most commonly found and used, but is the worst absorbed form of Magnesium
Magnesium Sulfate – do NOT take orally — this is epsom salt… soak in it! Take a nice hot (or warm) bath with a couple handfuls (2 cups-ish) of epsom salt or sea salt, a handful of baking soda, and a few drops of lavender essential oil. It’s a great detox bath and you’ll get some great Magnesium from it. The longer you sit in it the more Magnesium you absorb. Also, if you’re looking for a great way to get Magnesium in your kiddos, give them an epsom salt bath twice a week.
Reasons You Could Be Deficient (besides just eating crappy):
Floride & Chlorine (in our water, for example) bind up with Magnesium and make it unavailable to our bodies
Floride and Magnesium bind irreversibly into Magnesium Floride compound (it’s a brittle compound) that deposits into tendons, muscles, and bones.
Too much supplement Vitamin D can deplete Magnesium levels in the body — interestingly, the supplemental form of Vitamin D is in a “storage form” which is not used well by our body… Magnesium is needed to turn it into an active form our body can use.