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Magnesium: The Mineral Powerhouse

Updated: Jan 28

Meet the one, the only, magnesium!


If you couldn't tell, this amazing mineral is one of my favorite nutrients to discuss!


Why? Because magnesium is involved in every metabolic process in the body, so needless to say its pretty important. Its the fourth most abundant mineral in the body and 99% is located in your bones.


As one of the essential electrolytes (along with sodium and potassium), magnesium enables and enhances electrical impulses throughout the body which is how cells communicate with each other. These impulses are also required for muscle contraction, so if you're feeling sore after a workout, magnesium can come to the rescue and offer some relief.


Magnesium is also required for absorption of some other big players, like Vitamin D, calcium and phosphorus. Think increased bone density, immunity and stress reduction, like whoa!


What else can magnesium do? Glad you you asked....


- Decrease PMS symptoms (especially cramps)

- Reduce blood pressure

- Improve physical performance

- Decrease inflammation

- Prevent migraines

- Improve blood sugar stability

- Improve RESTFUL sleep


Okay so now you know the benefits...


Now which type should you be taking?


Well, that depends on what you're using it for. Magnesium comes in quite a few forms, but here is a quick break down based on symptoms you need supported...


Magnesium Malate: Muscle soreness and energy

- Contains malic acid which helps cells create and utilize energy


Magnesium Threonate: memory and brain health

- Absorbed very quickly by the brain, this form can boost memory, cognitive function, learning and preventing dementia

- Preliminary research has shown this form to aid in cessation of symptoms in Alzheimer's disease (aka the 6th leading cause of death in the US!)


Magnesium Citrate: muscle relaxation, sleep, constipation relief, stress reduction

- Highly absorbable

- Start slowly. This form can have you running to the bathroom if you take too much at

once


Magnesium Chloride: usually in liquid form is sprayed on the skin which is great for those with impaired absorption and/or digestion


Magnesium Glycinate: sleep

- One of the most absorbable forms

- The amino acid, glycine, which magnesium is bound too has a calming effect with aids

in sleep


Not so fun fact...


If magnesium elevates your heart rate or makes you feel anxious your other electrolytes may be out of balance i.e. sodium and potassium.


For whole food sources here are your best bets...


Spinach, cooked: 1 cup: 157 milligrams (39 percent DV)

Swiss chard, cooked: 1 cup: 150 milligrams (38 percent DV)

Dark Chocolate(70% cacao): 1 square: 95 milligrams (24 percent DV)

Pumpkin seeds, dried: 1/8 cup: 92 milligrams (23 percent DV)

Almonds: 1 ounce: 75 milligrams (19 percent DV)

Black beans: 1/2 cup: 60 milligrams (15 percent DV)

Avocado: 1 medium: 58 milligrams (15 percent DV)

Figs, dried: 1/2 cup: 50 miligrams (13 percent DV)

Banana: 1 medium: 32 milligrams (8 percent DV)



The recommended daily dose for magnesium is 400mg for men and women. So if you're looking for a sure fire way to get that dose in easily, check out my top supplement pick here!


Need more than just a blog post to get on track with your nutrition and self care routine? Check out our new Glow monthly membership here! For $1 per day, you can access tons of guides, video content, workouts, recipe books and daily guidance from Integrative Nutritionists



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