Magnesium –
The Mighty Mineral Your Body Loves
by Dr. Shelby Worts, BSc, ND
When it comes to nutrition, I like to use food as the primary source for vitamins, minerals, amino acids, and other nutrients. However, food alone may not meet our needs for some important nutrients—including magnesium.
Magnesium is a vital nutrient for many essential biological functions in the body, including protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and more!
Some of the many health benefits of taking magnesium include:
• More restful sleep
• Supporting cognitive function and vitamin D metabolism
• Reduced muscle cramps and blood pressure
• Reduced frequency and intensity of headaches
• Supporting bone health, as 60% of body’s magnesium is stored in bone
• Playing a role in energy production in every cell of your body
• Avoiding depletion during times of stress, as our urinary output of the mineral increases during these times
• Preventing DNA damage, which escalates when magnesium is low
Getting magnesium in supplement form is a good way to meet your daily needs; however, not all forms of the mineral salt are the same. The most bioavailable (well-absorbed) forms include glycinate, malate, and taurate—these will be of the greatest benefit to the systemic needs of the mineral. Less well-absorbed forms include oxide, chloride, and sulfate—they stay in the colon and attract water, which is why oxide is so good at easing constipation!
Food sources of magnesium include dark leafy greens, oats, legumes, pumpkin seeds, almonds, cashews, quinoa, fatty fish, and dark chocolate. However, naturally occurring phytates in some of these foods can interfere with absorption, so be sure to reduce their activity by lightly cooking/sautéing your greens, fully cooking the legumes and grains, and soaking your nuts overnight in water before eating.
Will a blood test be helpful to know if you have enough? This is generally only a useful option for ruling out severe deficiency, as the body draws magnesium from the bones to maintain adequate blood levels. It doesn’t represent how much is actually in your tissues and available for use by your body.
Most adults need about 400 mg of magnesium a day, but this can vary depending on your age, lifestyle, and health conditions. For personalized advice, it’s best to chat with a healthcare professional.
Here’s to your health and wellbeing— enjoy all the benefits that magnesium has to offer! E