Low energy, fatigue, headaches, stress, muscle tension and spasms, trouble sleeping, PMS, hormonal imbalances, nervousness, anxiety, irritability – any of these symptoms ring a bell? Or maybe a few?
You just might have a magnesium deficiency… and, you certainly wouldn’t be alone – 70% of women and 80% of men don’t get the daily intake they need, which means that most of us are quite lacking in this essential mineral. Dr. Mark Hyman sums it up perfectly on his website:
Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.
This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.
Doctors are constantly touting that we all need to drink more milk to get more calcium for strong bones. But, getting too much calcium without enough magnesium creates a dangerous imbalance that can cause numerous health problems. Plus, if your diet consists of a lot of salt, coffee, sodas, alcohol and sugar, you are draining your body of it even further. Another problem is that only about 30-40% of the amount we eat is absorbed by our bodies (source). Why? Our bodies require enough vitamin B6 (eat your veggies), vitamin D (hello, sunshine!) and selenium (meat, poultry, fish & eggs) in order to be able to absorb magnesium.
Luckily, increasing your magnesium intake is a super easy fix. Here’s what I do to get at least 400 mg per day (up to 1,000 mg can be helpful depending on the severity of your symptoms):
- Diet – Eat a lot of leafy green vegetables like spinach & collard greens, avocado, nuts – almonds, cashews and peanuts top the list, legumes and seaweed.
- Supplement – Find a whole food supplement with magnesium citrate or glycinate taurate (easiest to absorb). Avoid the cheap supplements with magnesium carbonate, sulfate, gluconate, and oxide. Since I take so many vitamins and minerals each morning, I like to mix it up by taking this one during the day – Natural Vitality Natural Calm Magnesium Supplement. It’s pure magnesium citrate and comes in lots of flavors; you add it to water and it makes a fizzy Emergen-C type beverage. This is the perfect afternoon pick-me-up; since magnesium helps the body relax, it diffuses any of the stress I am feeling at work.
- Epsom Salt Bath – Epsom Salts are pure magnesium and are recommended for relieving sore muscles. I mix up some lavender essential oil with my epsom salts in a glass jar and keep by the tub to add to my baths. It’s super relaxing and helps your body absorb magnesium before bed, which leads to falling asleep faster and better rest.
Personally, since realizing that I was deficient in magnesium and increasing my intake, I have seen great results. My afternoon headaches are gone, my energy has increased, I sleep better and my stress levels are down (though that last one may have a little something to do with this too!).
Are you suffering from any of the symptoms of magnesium deficiency? Think you’ll give any of the tips above a try? I’d love to hear how it helps you!