8 Reasons You Need Magnesium
Magnesium may just be the most important mineral you can supplement with.
It is an essential mineral needed by virtually every cell in the body. If you follow a “western diet”, there is a very good chance you are deficient. Sources vary but suggest that up to 75% of Australians are deficient in magnesium.
This is a big problem, side effects of deficiency include:
- Calcification of your arteries
- Depression, anxiety, nervousness, poor memory and concentration
- Sleep disorders
- Muscle spasms
- Complex regional pain syndromes
- Heart disease
- Many more…
More often than magnesium levels are not checked, meaning it is common for deficiencies to be overlooked. According NIH testing for deficiency using traditional blood and saliva tests are not comprehensive enough because most of your magnesium is stored in your bones and cells.
If you have diabetes type 2, heart disease, are on medications then you should absolutely consider supplementing. More and more research is being conducted supporting the health benefits of magnesium.
Here are 8 reasons why magnesium matter:
- Prevents Osteoporosis
Magnesium is essential for bone formation and plays a role in parathyroid hormone and vitamin D levels which are crucial for maintaining your bones. Studies suggest that increasing your magnesium intake through food or supplements can increase bone density and decrease bone loss.
- Prevents high blood pressure and heart disease
Magnesium can reduce blood pressure, but has also been shown to reduce the risk of sudden cardiac death by up to 77%.
- Relieves muscle aches and spasms
Magnesium has an important role in “neurotransmitters”. Deficiency can result in painful muscle cramps and spasms and general aches and pains. In fact is is often used in complex regional pain syndrome and fibromyalgia patients.
- Prevents migraines
People who have migraines often have lower levels of magnesium. Magnesium helps reduce vasoconstriction and influences neurotransmitter function. Increasing magnesium levels may help with migraines.
Your body converts fats and carbohydrates to energy. Without magnesium, this process stops. Magnesium helps your body extract the energy from the foods you eat.
Magnesium affects the way cells age. Magnesium deficiency appears to accelerate the speed of ageing and the effects this has on your body. Increasing your magnesium intake may counteract this.
- Aids Digestion
Magnesium relaxes muscles and can relieve constipation. In fact it is commonly used to help keep you regular.
GABA is an inhibitory neurotransmitter – it calms you down and produces “happy” hormones like serotonin. Magnesium binds to and activtaes GABA receptors which can help with anxiety, panic disorders, depression, attention span, nervousness, irritability and insomnia.
How much magnesium does your family need?
According to the Australian Government infants 1-3 years old require 65 mg/day, children 4-8 years old up to 110 mg/day and everyone over 8 years old up to 350 mg/day.
A balanced diet is always the best source for good nutrition, but due to soil depletion and the inconvenience of eating 2 cups of spinach every day supplements can be a lifesaver.
Top 5 Magnesium Rich Foods
(Based on RDI of 350mg)
- Spinach – 1 cup cooked = 157mg (45% recommended dietary intake
- Swiss Chard – 1 cup cooked = 150mg (43% RDI)
- Black Beans – 1 cup = 120mg (35% RDI)
- Mung Beans – 1 cup = 97mg (28% RDI)
- Almonds – ¼ cup = 97mg (28% RDI)
How to Supplement with Magnesium
Magnesium comes several different supplemental forms, all are absorbed differently by the body and tend to go to different parts of the body and give you different results. We stock a range of quality magnesium supplements, designed to reduce pain, calm nerves and boost general magnesium levels in your body.
Personally I take Metagenics Fibroplex Plus morning and night. I choose Metagenics products because of their quality.
If you are interested in supplementing with magnesium, contact one of our offices and we will assist you in finding the right supplement for you.
In your service,
Dr Jesse Middleton
Dr Jesse Middleton is a wellness expert, leading chiropractor, speaker and natural health advocate. Dr Middleton is a respected, highly regarded master chiropractor whose passion is to teach people how to achieve health for themselves and their family regardless of genetics, age, and history. His Chiropractic Health & Wellness Clinics, onsite corporate and business wellness programs and ergonomic assessments provide people of all backgrounds with the practical tools necessary to build their own health towards the path to true wellness.