Are you getting enough MAGNESIUM?

ARE YOU GETTING ENOUGH MAGNESIUM?

Chances are, if you’re an American, you’re not! Magnesium is a mineral crucial to the body’s optimal functioning. It helps keep blood pressure normal, bones strong, and heart rhythm steady. Magnesium can also help with better sleep quality, help prevent high blood pressure in people with prehypertension, can aid with premenstrual symptoms, aids with constipation and reflux, and so much more! Here’s a list of other ways magnesium can help your body:

BONES

Magnesium assists in calcium absorption and bone formation. Thus it can help prevent osteoporosis and even aid prevention of kidney stones

DIABETES

Research has shown magnesium intake plays an important role in carbohydrate and glucose metabolism, so it can also impact the risk for type 2 diabetes.

HEART

As mentioned above, magnesium helps prevent the fatty buildup on the walls of arteries, as well as hypertension and high blood pressure. In the Framingham Heart Study people with high magnesium intake were found to have a 58% lower chance of coronary artery calcification and a 34% lower chance of abdominal artery calcification.

MIGRANES

Small studies have suggested a link between high magnesium intake and the relief or prevention of migraines. Because the amount administered is high, this should only be done under the direction of a physician.

RELIEVING ANXIETY

A reduction in magnesium levels have been linked to increased levels of anxiety. Who needs more anxiety? NOT ME!

But how much is enough? The recommended amounts for women are as follows:

• Females aged 14 to 18 years: 360 mg a day
• Females aged 19 years and over: 310 to 320 mg a day
• During pregnancy: 350 to 400 mg a day
• During breast feeding: 310 to 360 mg a day

Natural food sources of magnesium are the best option: leafy green vegetables, like spinach, nuts and seeds, beans, peas and soybeans, whole-grain cereals, and… DARK CHOCOLATE! Magnesium from food is the most absorbable option, but it’s difficult to get enough from diet alone. If you think you need to supplement,

I like THESE MAGNESIUM GUMMIES called CALM or MAGNESIUM PILLS to swallow.. (One is a gummy; if you’d rather take a pill go with option 2. Pure Encapsulations is another reputable source for supplements.)

Just yesterday I had a woman recommend magnesium as a pre-workout option! Has anyone else tried this? I always take mine at night since it’s supposed to be relaxing. But I’m intrigued about using this mineral before exercising. I’m also not ruling out a caffeine IV 🙂

XX
Jenna