Magnesium is an incredible mineral, used to prevent and treat many conditions. It can relieve leg cramps, reduce anxiety and depression levels, lower blood sugar levels, combat PMS symptoms and promote bone health.

The author bases her claims primarily on personal experiences and a broad approach to topics. Additionally, she promotes ReMag as her own magnesium supplement.

Benefits

Many health experts recognize magnesium as one of the most essential nutrients. It’s involved in numerous enzyme reactions from our bones to nerves, as well as being vital to maintaining normal brain functioning. If magnesium levels drop below adequate levels, symptoms such as irritability, insomnia, cramps, fatigue and depression may arise – however there are easy ways to boost them through diet or supplements.

Leafy vegetables, whole grains, nuts and seeds are abundant sources of magnesium, while some breakfast cereals even include fortified magnesium-rich versions. But unfortunately most North Americans don’t get enough magnesium through diet despite these sources – according to Dean most adults don’t even meet the daily recommended allowance of 500mg!

Magnesium’s primary advantage lies in its natural sleep aid properties. Studies have revealed that magnesium oxide supplementation helps reduce insomnia, providing an alternative without the drowsy side effects associated with prescription sleep aids. Furthermore, magnesium also works as an effective muscle relaxant and reliever against leg cramps.

Magnesium is essential to several enzymes within the body, including hexokinase which regulates blood sugar. Magnesium plays a key role in treating diabetes; many sufferers of the condition often have low magnesium levels. Furthermore, magnesium helps control cholesterol by modulating two fat-metabolizing enzymes delta-6 desaturase and HMG-CoA reductase; blocking these enzymes with statin drugs may result in low magnesium levels.

Magnesium also plays an integral part in protecting against heart disease and cancer, with studies revealing that those who consume higher magnesium intakes tend to have a reduced risk of death from all causes than those who don’t – making magnesium one of the wonder minerals! Many consider magnesium to be something special indeed!

Food Sources

An adequate magnesium intake is vital as our bodies don’t produce it naturally. Magnesium can be found in many foods such as dark green vegetables and nuts, and an intake rich in this mineral may help prevent or alleviate various conditions like heart disease, diabetes and depression.

Leafy greens are an excellent source of magnesium, providing 39% of the daily recommended value per cup of cooked spinach (157 mg). Other dark green sources including kale, collard greens, mustard greens and turnip greens also contain this essential nutrient.

One cup of long-grain, unenriched brown rice contains 115 mg of magnesium. Furthermore, brown rice offers greater amounts of fiber, potassium and certain B vitamins than its white counterpart. You can enjoy eating it alone, in soups and stews or combined with vegetables in a rice bowl.

Bananas are another excellent source of magnesium, with one medium-size banana providing 32 mg. Additionally, this fruit offers potassium, vitamin C and dietary fiber benefits.

Almonds are a fantastic addition to any diet, providing 22 mg of magnesium per 100-gram serving. Enjoy eating almonds alone or include them in recipes like adding them to granola bars and baked goods.

Peanut butter is an excellent source of magnesium, with one cup providing 292 mg – approximately 79% of the Daily Value for this nutrient. Furthermore, this delicious snack also boasts protein, fatty acids, fiber and other essential nutrients.

Black beans are among the highest sources of magnesium, with each cup offering 120 mg. Black beans also boast fiber, iron, potassium and phosphorus as added benefits, making this nutritious legume an excellent way to meet RDAs in multiple areas like chili or soups or as side dishes for tacos or burritos or salads. A half-cup serving of Edamame contains 50 mg or 12% RDV of magnesium!

Side Effects

Magnesium’s miracle lies in its ability to protect against and mitigate against numerous illnesses and conditions, such as heart disease, stroke, diabetes, depression, osteoporosis, fibromyalgia arthritis and asthma. Furthermore, magnesium plays an essential role in maintaining healthy blood pressure, lung health and metabolism function.

Magnesium is one of the four most abundant minerals found in our bodies and plays an essential role in bone development, nerve and muscle function, digestion, neutralization of stomach acid production and movement of stool through our intestinal tracts.

Though we receive some magnesium through diet alone, supplement forms can also help increase levels in our bodies. When doing so, it’s essential to select one that can easily be absorbed by the body without creating laxative effects – for this reason I suggest choosing ReMag’s magnesium citrate or glycinate formula as it won’t have this adverse side effect. Furthermore, rock salt-like magnesium oxide formulas (such as Magnesium Oxide) could potentially have similar results and cause diarrheal symptoms as they could also containing magnesium oxide as they could have laxative effects as rock salt-like magnesium oxide can have laxative properties due to their laxative qualities causing laxative effects causing diarrheal effects as well.

Many people opt to apply magnesium oil topically on the skin, however this only gets absorbed through the top layers and is therefore ineffective compared with taking oral supplements like ReMag. Epsom salt baths may also not provide effective absorption due to laxative effects of Epsom salts or magnesium chloride found at health food stores – thus I recommend selecting an enhanced magnesium product with picometer ionic level stability before either spraying on your skin directly or adding it into an Epsom salt bath so it reaches all cells of the body more effectively.

Unfortunately, magnesium is often forgotten when it comes to health care. Although doctors will typically assess your calcium and potassium levels with a blood test, they don’t typically check magnesium. There are a few ways you can determine whether your magnesium levels are sufficient, including red blood cell tests or salivary cell tests that measure cells lining your mouth.

Supplements

Magnesium-rich foods should be part of every diet. Examples include dark leafy greens, nuts, beans and seeds, avocados, bananas, brown rice and fortified cereals as well as herbs and spices such as nettles, burdock root, dandelion leaves pumpkin seeds and sea salt.

Expanding your water consumption is another effective strategy to boost magnesium levels. Aiming for 2 liters per day should fulfill the Recommended Dietary Allowance for this mineral; to determine how much magnesium there is in your drinking water call your municipal water department or check its value on the meter.

Magnesium deficiency may be difficult to recognize, yet can lead to serious health complications. Conditions like heart disease and diabetes have been linked with low levels of magnesium. Furthermore, magnesium helps ensure proper brain function as well as protecting against depression while supporting skin health and helping regulate sleep cycles – three essential benefits.

Studies show that magnesium can significantly alleviate chronic stress symptoms and reduce anxiety. Magnesium citrate and magnesium glycinate may both provide some benefit; for maximum effectiveness it’s best taken in its L-threonate form; this has been demonstrated to decrease fear memory without impairing overall memory, as well as aiding with insomnia reduction.

One common side effect of taking magnesium supplements is diarrhea. This could be a telltale sign that too much magnesium has been taken or that there’s poor stomach absorption; if this concerns you, speak to a Meridian chiropractor about the most efficient ways of taking in magnesium.

One common error people make when taking calcium supplements is taking too much calcium without also supplementing with magnesium, an essential mineral for bone health. Unfortunately, too much calcium interferes with electrical cell-to-cell communication that allows magnesium into cells.

Since magnesium cannot be easily absorbed through oral tablets or capsules, topical spray or oil treatments may be more suitable. First test your magnesium oil on your foot or hand to gauge its sensitivity; start off slowly, perhaps starting with one teaspoon per day in one liter of water and sipping throughout the day with ReMyte or sea salt to ensure effective results.