Magnesium Supplements – How To Ensure You Get Enough Magnesium
Magnesium is a critical nutrient, essential to the proper function of the human body. It takes part in over 300 bodily processes! The problem is, The World Health Organization states that in the U.S. and Canada, “less than 60% of adult men and women” are getting enough magnesium! That is why we should ensure we get enough magnesium from food and magnesium supplements.
Even if you’d consider yourself “healthy”, you may not be receiving the optimum amount of magnesium from your diet. But despite this, magnesium is surprisingly easy to get!
At the beginning of the 20th century, in the US as a whole, people were getting a healthy amount of magnesium, between 200 and 300 mg, per day. However, with the onset of nutrient-less, processed foods, the levels of magnesium intake have fallen dangerously low.
This article will cover:
- Magnesium’s functions in the body, symptoms of low levels of magnesium
- Foods that contain high amounts of magnesium
- Where to get the best Magnesium Supplement!
What is Magnesium and What Does It Do?
Magnesium is a mineral and an element you will find tucked away in the periodic table. It is the 4th most abundant mineral found in our bodies, but despite that, low levels of magnesium are rampant in the overall population, leading to a plethora of health problems.
Magnesium’s main purposes in the body include: blood sugar control, blood pressure control, nerve and muscle function, protein formation, and DNA repair.
Most of your body’s magnesium is found in bone, and the rest is in the blood. Because of its participation in hundreds of functions and processes in our bodies, we need a large amount of it daily for our bodies to function smoothly and effectively.
Unfortunately, low and deficient levels of magnesium have been tied to type 2 diabetes, Alzheimer’s Disease, heart disease, depression, chronic fatigue, and many more dangerous health problems. Magnesium supplements are a great way to ensure we are getting enough magnesium to prevent these health issues!
How Much Magnesium Do We Need?
To start with, we should receive a daily dose of magnesium in order to help provide our body with the support it needs to perform normal functions. Men need a little bit more than women each day. Studies have shown that magnesium level intakes lower than 150 mg per day is considered a deficiency and can cause multiple, often dangerous health issues.
Adult men should receive between 400-420 mg daily, and adult women should receive 300-320 mg per day. Of course, age, health, pregnancy, and other factors will change the amount of magnesium needed. You can check for proper dosages here.
How Can I Get Enough Magnesium?
Lucky for us, magnesium is easy to get from food and magnesium supplements. Some magnesium-rich foods include:
- Spinach, one cup of which contains the highest percentage of recommended daily intake.
- Swiss chard
- Black beans
- Pumpkin seeds
- Dark chocolate
Seeing as fresh foods don’t come with nutrition labels, it can be difficult to keep track of how much magnesium you’re getting per day. Plus, if you don’t enjoy many of these foods, it may be your best bet to try magnesium supplements.
Best Magnesium Supplements
Magnesium supplements a great choice if you’re not able to consume enough magnesium-rich foods in your diet. If you choose this option, do so with the best magnesium supplements.
Firstly, get rid of “foggy” thinking and get a better sleep with this Magnesium Drink Mix. For those who don’t like to swallow pills, this is a good choice. Mix one drink stick in water, twice daily, preferably in the afternoons or evenings. You will get the needed dosages of magnesium (200 mg per stick), and you will see and feel a difference!
Secondly, another magnesium supplements choice is magnesium capsules. Capsules are for the on-the-go individual who wants to get the job done and done quickly. A serving is 3 capsules, and you can take two servings a day, in the afternoon and evening (200 mg per serving) for better sleep and mind clarity.
Most importantly, both supplement options are created with the three types of magnesium that are absorbed at the highest rates in the body. They also both focus on providing the benefits of cognitive health and improved sleep.
Citations and References:
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012, December). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23853635
Barbagallo, M., & Dominguez, L. J. (2015). Magnesium and type 2 diabetes. World journal of diabetes, 6(10), 1152-7.
Eby, G. A., & Eby, K. L. (n.d.). Rapid recovery from major depression using magnesium treatment. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16542786/
Facts & Statistics. (n.d.). Retrieved from https://adaa.org/about-adaa/press-room/facts-statistics
Guerrero-Romero, F., & Rodríguez-Morán, M. (2009, April). The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: A randomized, double-blind, placebo-controlled clinical trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19020533
Link, R. (2018, December 31). Top 10 Magnesium-Rich Foods. Retrieved from https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
Office of Dietary Supplements – Magnesium. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-Consumer/#h1
Shahrami, A., Assarzadegan, F., Hatamabadi, H. R., Asgarzadeh, M., Sarehbandi, B., & Asgarzadeh, S. (2015, January). Comparison of therapeutic effects of magnesium sulfate vs. dexamethasone/metoclopramide on alleviating acute migraine headache. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25278139
Spitzler, F. (2018, September 3). 10 Evidence-Based Health Benefits of Magnesium. Retrieved from https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section2
Walker, A. F., De, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998, November). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9861593
What is Magnesium? How it Functions in the Body. (n.d.). Retrieved from https://www.ancient-minerals.com/magnesium-benefits/what-is-function/