MIGHTY MAGNESIUM

WHAT IS IT? 

  • Magnesium is a mineral found in the sea, plants, the earth,humans and animals.   In fact every cell in your body contains it and needs it to function!  
  • As the second most abundant intracellular cation after potassium, it is a cofactor in more than 300 enzyme systems that manage various biochemical reactions in the body.
  • To name a few of its important roles, magnesium is required for muscle contraction and relaxation, ATP metabolism (which is vital to energy production), bone formation, blood pressure, heart rhythm and normal neurological function.   

LOW LEVELS OF MAGNESIUM HAVE BEEN LINKED TO:   

Hypertension, ADHD (attention deficit disorder), Alzheimer’s disease,type-2 diabetes, cardiovascular disease, and  migraine headaches

Scientific literature shows that magnesium intake has decreased over the years especially in the Western world.  Deficiency is not uncommon among the general population and Prominent cardiologists have even called magnesium deficiency a principal driver of cardiovascular disease and a public health crisis.

Since less than 1% of our total Mg is in our blood serum (50-60% is in our bones and then the rest is in our soft tissue), it can be difficult to measure our levels.   However,  we can easily assess whether or not we have symptoms of magnesium deficiency.    Are you deficient?  Check out Dr.Day’s article to help assess: 

Dr. Day’s article on COMMON SIGNS OF MG DEFICIENCY: 

https://drjohnday.com/magnesium-deficiency-symptoms/ 

The great news is that  this mighty mineral is plentiful in so many delicious and healthy foods.  While using Food as medicine to intake our nutrition is the ideal way to go, fortunately there are many quality Mg supplements out there today.   More information to follow at the end of this article.  

HERE ARE 15 MIGHTY MAGNESIUM MG RICH FOODS

                FOOD SERVING SIZEMG CONTENT
SPINACH (BOILED)1C157mg 
SWISS CHARD (BOILED)1C150mg
DARK CHOCOLATE(75-80% CACAO)1OZ64.6mg
CASHEWS1OZ74mg
MACKEREL3.5OZ75.4mg
FLAXSEED (WHOLE)1TB40.4mg
ALMOND BUTTER2TBS89.3mg
PUMPKIN SEEDS1TB47.7mg
AMARANTH1C159.9mg
BLACK BEANS (BOILED)1C120mg
AVOCADO 50G (⅓ of whole)20mg
QUINOA (COOKED)1C118mg
EDAMAME (SHELLED)1C99.6mg
MUNG BEANS (COOKED)1C97mg
BANANAS (RAW)1 medium 32mg

MIGHTY MAGNESIUM BREAKFAST:

Ingredients:  1 Ezekiel Sprouted Grain Tortilla  (48 mg Mg)

1 medium banana (32 mg Mg)

2 TBs almond butter (89.3 mg Mg) 

1TB Flaxseed (40.4 mg Mg) 

½ c strawberries (9 mg Mg) 

½ blueberries (5 mg Mg) 

Cinnamon (to stabilize blood sugar!!) 

DIRECTIONS: 

  1.  Warm up your tortilla in the toaster oven to keep it supple. 
  2. Spread your almond butter in the center of the tortilla. 
  3.  Lay your banana on top of the almond butter.  
  4. Sprinkle on your flaxseed seed and cinnamon.  
  5.  Rinse and dry your berries and add them as a side dish. 

Bon Appetit! 

SHOULD YOU SUPPLEMENT? 

When making a decision on whether or not to supplement, it is vital to know your numbers and consider certain factors.  Keep in mind that the recommended daily intake (RDI) includes mg from the foods we eat as well as supplements we ingest.  

Factors for consideration: 

  1. What is my intake?  

Your magnesium needs are based on your age and sex.  Compare your intake to the Recommended Daily Intake (RDI) from the National Institutes of Health’s table below. 

  1. What medications do I take that may be interfering with my magnesium absorption? 
  1. PPIs (proton pump inhibitors) such as Prilosec (omeprazole) or Prevacid (lansoprazole) are linked to low levels of Mg 
  2. Chemotherapy medication such as Cisplatin is known to cause low Mg. 
  3. Thiazide diuretics such as Hydrochlorothiazide (Microzide)may deplete cellular Mg, especially in the elderly. 
  4. Metformin, a diabetes mellitus type 2 medication, is connected to significantly lower serum Mg levels.  

3.  Do I have kidney disease, parathyroid issues or any condition like Crohn’s    disease that affects my digestion?  All of these are linked to lower levels of Mg.

4.  Do I drink more than 1 alcoholic drink per day or 7 alcoholic drinks per week? Mg deficiency is very common among excessive drinkers. 

5.  Do I experience restless sleep and wake frequently during the night?  Mg has shown to lead to deeper, more sound sleep.  

Armed with the above data about your individual status, you are ready to make an informed decision on whether or not to supplement with Mg.   Of course, one should always check with their current Physician before they start taking any supplements.  So what kind of supplement is best? 

Types of Magnesium Supplements

  1. Magnesium Glycinate — This type is considered ideal when trying to correct a deficiency because it is in a form that is easily absorbed.  It also has less tendency to cause loose stools.  It is most helpful for inflammatory conditions, insomnia, stress and anxiety. 
  2. Magnesium Chelate — This form is in a similar state as the food we eat and as well is easily absorbed by our body.  “Chelated” simply means the mineral is bound to a chelating agent, such as an amino acid, to improve absorption. 
  3. Magnesium Citrate — Only use this form if your purpose is to increase bowel movements.  It is a saline laxative that increases fluid in the small intestine.  
  4. Magnesium Threonate — This is considered the only type of mg that can easily cross the blood-brain barrier and penetrate cell membranes.  It is used for its potential brain benefits. 

NOTE: 

  • 20% of people who take Mg supplements can experience diarrhea and loose stools when taking 600mg or more per day.   It is best to stay closer to the 300mg range or less.   

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