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Magnesium: Nature’s Chill Pill

magnesium

Magnesium (Mg) is one of the most versatile, abundant, and essential minerals in your body. It’s a critical factor in more than 600 biochemical reactions that power every cell, every organ, and every body system. Magnesium is involved in reactions that generate cellular energy, form and break down protein, manufacture and metabolize hormones, control muscle contraction, and even regulate gene expression. We absolutely depend on Magnesium for life but unfortunately, for a variety of reasons, most people do not get enough of this vital mineral. Government data demonstrates that greater than 60 percent of American adults are not getting enough Mg in their diets!  

Magnesium Is Vital To Your Health

Before we dig into the reasons why so many people do not get enough magnesium, I’d like to explain some of the many ways that magnesium is important to your health.

Why Are People Not Getting Enough Magnesium

We’ve established two main points so far:  

  1. Magnesium is critical for human health
  2. 2. Most people ( >60 percent) are not getting anywhere near enough.  

There are a variety of reasons that Mg deficiency is so common:

As you can see, the epidemic of Mg deficiency is easy to explain.  

Symptoms of Magnesium Deficiency

It’s no wonder that magnesium deficiency is a problem…But what symptoms can you expect if you are not getting enough? Here’s a short list:

Correcting Mg Deficiency

Thankfully, there are abundant natural dietary sources of magnesium. Here are some of my favorites:

It’s always best to get your nutrition from food, but for the reasons listed above, that’s not always so easy when it comes to magnesium. If you think that you may be dealing with symptoms related to Mg deficiency, you might consider taking a Mg supplement because they supply much greater levels that can easily be obtained in the diet. If you are considering Mg supplementation, there are several different forms available over the counter:  

  1. Mg citrate: This form tends to be the most effective but also the most likely to cause loose stool or diarrhea. I usually recommend taking 150-200mg twice per day with meals as a starting dose.
  2. My glycinate:  This is a good from of Mg for people who are worried about getting loose stools.  It is less likely to cause that problem than Mg citrate as above.  Dosage is usually in the range of 250 mg twice daily with food.  
  3. Mg sulfate: Commonly known as “epsom salt”, Mg sulfate is famous for helping relax tense muscles when used as an additive to a hot bath. Add 2-3 cups of epsom salt per bath and relax…
  4. Mg oxide: Newer studies have suggested that Mg Oxide is better absorbed than previously thought…although I generally see my patients do better on Mg citrate or glycinate as described above.  

If you take prescription medications (including blood pressure medication, diuretics, blood thinners, or antibiotics), you should consult with a physician before starting Mg supplementation to make sure there are no potentially adverse interactions.  

Takeaway

Your body depends on Mg for optimal function. Thankfully, there are a lot of great sources of this mineral (dark leafy green vegetables, legumes, and whole grains). If you are suffering from symptoms associated with magnesium deficiency, look for sources of Mg-rich foods in your diet, and consider supplementation of this safe and effective “chill pill”.

Take good care,

Dr. Josh

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