You may be deficient in this metabolism-boosting nutrient – here is how you can fix it

If you’re like me, you probably know magnesium is a nutrient that is good for you, but you have a vague idea of ​​what its real benefits are. Well, it turns out that magnesium plays a huge role in many body functions. “Magnesium is a vital and important mineral,” explains cardiologist Alejandro Junger, MD, founder and medical director of the Clean Program. “It is actually one of the most abundant minerals in the body. It is an essential nutrient. It is found in every cell and we need it to function.”

Magnesium is important for metabolism, according to Tamar Samuels, MS, RDN, NBC-HWC, a registered nutritionist, state-certified health and wellness trainer, and co-founder of Culina Health. “Magnesium supports several metabolic processes in the human body by serving as a cofactor for more than 300 enzyme systems,” she explains. “Magnesium plays a key role in protein synthesis, muscle and nerve function, blood sugar control and the regulation of our blood pressure.”

And it also supports energy. “It helps us convert food into energy, regulates our heart function and blood pressure, and is important for building strong muscles and bones,” says Junge. “Stress depletes our magnesium stores very quickly. In fact, most people in the United States show some form of magnesium deficiency, which often manifests itself in fatigue, muscle weakness, or muscle cramps. “

In short, it’s a big deal when it comes to your health. The experts highlighted some of the benefits that the mineral has below.

1. It supports heart health

“Studies have shown that magnesium lowers blood pressure, if only marginally,” said Vanessa Rissetto, MS, RD, a registered nutritionist and co-founder of Culina Health. “It has also been found that higher magnesium intake lowers the risk of stroke. In addition, it was found that people with higher blood magnesium levels and higher overall magnesium intake have a lower risk of sudden cardiac death, ischemic heart disease, and cardiovascular disease overall. “

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2. It can affect depression

“Magnesium is part of enzymatic reactions that support our neurological functions,” explains Vanessa Clermont, RD, an integrative nutritional health coach. “If there is a malfunction, small amounts of magnesium can lead to depression and anxiety.”

3. It can help you sleep

“I think magnesium is the ‘relaxation mineral,’” says Ivy Carson, NP-BC, IFMCP, a nurse at Parsley Health. “It’s one of my go-to places for patients struggling with anxiety or sleep problems.”

Magnesi-Om Moon Juice ($ 42)

4. It helps in controlling blood sugar

Nature Made Magnesium ($ 9)

Samuels says studies have shown that people who consume higher magnesium intake have a significantly lower risk of diabetes. It helps control insulin production and glucose uptake. “Magnesium deficiency can also contribute to and / or worsen insulin resistance, the precursor to type 2 diabetes,” she adds. “People with diabetes are also at increased risk of magnesium deficiency, which can ultimately worsen diabetes management.”

5. It affects stress

“Magnesium seems to be related to stress – states of higher physical or mental stress can increase magnesium loss, and at the same time, inadequate magnesium levels can make the body more prone to stress and anxiety,” says Carson.

6. It plays a role in bone density

Thorne Basic Bone Nutrients ($ 38)

“About 50-60% of the magnesium is stored in our bones,” explains Clermont. “Since calcium plays an important role in keeping our bones healthy, magnesium also plays an important role. Studies have shown that people who eat more magnesium have higher bone density. “

Rissetto adds that magnesium also plays a role in bone formation by helping regulate cells called osteoblasts and osteoclasts. “Magnesium also supports bone health by affecting levels of parathyroid hormone and vitamin D, both of which help regulate bone homeostasis,” she says. “As a result, some research has shown that magnesium deficiency can be a risk factor for osteoporosis.”

7. It can help with musculoskeletal problems

Nature’s Bounty Magnesium ($ 6)

Carson says it helps with a variety of these problems, such as muscle spasms, muscle twitches, fibromyalgia pain, and more.

8. It affects migraines

“Studies have shown that people with migraines are more likely to be magnesium deficient than people who don’t have migraines,” says Samuels. “Magnesium affects several factors that can contribute to migraines, including neurotransmitter release and blood pressure.”

9. It can help with constipation

Sunset Magnesium ($ 8)

“Certain types of magnesium, like magnesium citrate, are fantastic options to help with constipation,” says Carson. “Magnesium citrate is known as an osmotic agent, which means that it helps draw more water into your intestines, softening your stool, and making it easier to pass through.”

10. It can reduce PMS symptoms

Carson adds that magnesium is also a great option for reducing various PMS symptoms such as menstrual migraines, mood swings, anxiety, and cramps.

How to Consume Magnesium

Clermont says the recommended daily allowance for men and women is 400-420 mg and 310-320 mg, respectively, daily. For pregnant women it is 350-360 mg daily. Magnesium can be found in many foods. Rissetto adds foods that contain fiber, such as leafy vegetables, legumes, nuts, seeds, and whole grains that are high in magnesium. “Magnesium is also found in tap, mineral, and bottled water, but the amount of magnesium in the water depends on the source and brand,” she explains. “The best dietary sources of magnesium are pumpkin seeds (37% of the daily value (DV) in 1 ounce), chia seeds (26% of the DV in 1 ounce), almonds (19% of the DV in 1 ounce), and spinach (19% of the DV in 1 ounce). What is remarkable is that we absorb about 30 to 40% of the magnesium found in food / water. “

Terrasoul Superfoods Pumpkin Seeds ($ 15)

While magnesium is easy to find in many foods, many of our diets do not meet daily recommendations. You can add a few more servings to increase your intake, but you can also take nutritional supplements. If you decide to take the supplement route, Clermont recommends consulting your doctor to see if you have a deficiency. They can also advise you on taking nutritional supplements.

It is important to note that there are different types of magnesium supplements. Carson makes type and dosage recommendations based on her clients’ individual health problems and blood counts, but she has broken down some of the most common types of supplements you will find:

Magnesium glycinate

Parsley Health Magnesium Glycinate ($ 30)

“It is gentle on the stomach, well absorbed, and is a wonderful option for a variety of health conditions including sleep problems and anxiety. I generally recommend starting with 200-400 mg daily (taken at bedtime if needed for sleep.” ). ” says Carson.

Magnesium citrate

Pure Encapsulations Magnesium (Citrate) ($ 27)

Carson recommends this for constipation, starting with 150-300 mg before bed. The amounts can be adjusted depending on how they affect your bowel movements.

Magnesium L-threonate

Life Extension Neuro-Mag Magnesium L-Threonate ($ 26)

“[It] seems like the best option for increasing brain magnesium levels and can improve learning and memory, “says Carson.

Magnesium malate

Now Magnesium Malate ($ 15)

“[It] combines magnesium with malic acid, which can help increase energy levels and relieve musculoskeletal pain.

Eliminate Clean Program ($ 35)

And Junge recommends magnesium carbonate, which can help your nervous and digestive systems. He adds that it can induce relaxation, relieve stress, and even help with constipation and indigestion.

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This article originally appeared on The Thirty

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