Magnesium 101: Why You Need It and How to Get Enough
As a wellness enthusiast who concocts more green smoothies than cocktails, I’m always looking for ways to boost nutrition. Lately, I’ve developed a major crush on one unsung mineral hero – magnesium. This essential nutrient plays a surprisingly powerful role in keeping our bodies functioning optimally. But many of us don’t get enough magnesium from diet alone.
Ready for me to convince you to fall in love with magnesium too? Let’s explore why you need it, where to find it, and the smartest ways to get your fix of this miracle mineral.
Why We All Need More Magnesium
Though it doesn’t get as much hype as vitamins C or D, magnesium works hard behind the scenes performing hundreds of duties that keep us healthy. Here are just some of magnesium’s greatest hits:
- Regulates metabolism and blood sugar levels
- Supports bone density and dental health
- Maintains normal muscle and nerve function
- Prevents migraine headaches
- Provides relief from anxiety and depression
- Improves sleep quality and reduces insomnia
- Lowers blood pressure and risk of stroke
- Helps prevent osteoporosis and PMS symptoms
With such an impressive resume, it’s clear magnesium is essential for staying in tip-top shape. Unfortunately, many adults fall short on their recommended 400-420 mg per day. Make it your mission to get enough because if you do, your body and mind will thank you!
Finding Your Magnesium Sources
The good news is magnesium can be found in many common whole foods. Here are some of the best sources:
- Dark leafy greens – spinach, kale, Swiss chard
- Legumes – beans, lentils, peas
- Nuts and seeds – almonds, cashews, pumpkin seeds
- Avocados
- Bananas
- Whole grains – brown rice, oats, quinoa
- Dark chocolate (yessss!)
Aim to incorporate a variety of these magnesium all-stars into your daily diet. Pro tip: the darker the chocolate, the better it is for you in moderation!
Maximize Absorption with Magnesium Supplements
While dietary sources provide some magnesium, the reality is much gets lost during digestion and absorption. Supplementing allows you to get higher amounts directly into your bloodstream.
The most common supplemental forms include:
- Magnesium oxide – inexpensive but poor absorption
- Magnesium citrate – soluble and easily absorbed
- Magnesium glycinate – gentle on the stomach
- Magnesium threonate – targets brain health
Look for supplements derived from clean ingredients and reputable brands. Take 200-400 mg daily in divided doses for optimal magnesium intake. Just don’t overdo it – too much magnesium can cause diarrhea.
Give Your Body the Magnesium Love It Deserves
I hope you’re now as jazzed about magnesium as I am! Make it your BFF by seeking it out in whole foods and quality supplements. Your body will be smoother, calmer, healthier, and just function better with magnesium by its side. With so many vital roles related to energy, mood, chronic disease prevention, and beyond, magnesium is one nutrient you want to get enough of daily. Trust me, your hair, skin, sleep, anxiety levels, aches and pains will all thank you.
