Nutrient Spotlight: Magnesium.

I’ve always been a little too obsessed with nutrition & supplementation for performance and overall health.

So I’m starting a little Nutrient Spotlight series.

Today’s guest – Magnesium.

Over the past few months, I’ve come to realize just how important magnesium is for my health.

It’s one of the most important micronutrients for performance and energy.

It’s also of great importance for cell metabolism, especially in the bones and muscles, so that even a slight deficiency can have consequences for well-being and health.

In fact, the majority of us are walking around with a deficiency in it right now.

Magnesium also relaxes the muscles and prevents muscle cramps.

Do you ever exercise and sweat a lot and then immediately cramp up afterward?

Chances are you’re dehydrated and in need of electrolytes. Magnesium is a key mineral and electrolyte that keeps us hydrated.

Magnesium is also a natural anti-stress agent, regulates blood pressure, and prevents cardiac arrhythmias. 

It’s a key factor in making several parts of the body run smoothly:

-the heart

-bones

-muscles

-nerves, and others. 

So without enough magnesium, these areas malfunction.

Safe to say, magnesium is one of the most valuable minerals of our time.

What really is magnesium?

Magnesium is a vital mineral and electrolyte for the human body and because we cannot produce it ourselves, we need to incorporate it into our diets regularly.

However, despite this, the modern Western diet today is so processed that many people lack sufficient amounts of magnesium.

To combat this…

Here are some foods that are high in Magnesium:

• Spinach
• Dark Chocolate ;)
• Avocado
• Bananas
• Pumpkin Seeds
• Nuts
• Leafy Greens
• Wheat
• Etc.

Plus, if you’re an active individual, it’s important to remember that magnesium plays a vital role in energy metabolism, so I’ll always make sure my electrolytes contain sufficient amounts of magnesium and have it on a daily basis.

It’s also involved in the excitation of the nervous system and is therefore essential for muscle function.

What else is magnesium recommended for?

• Cramps and tension
• Diabetes mellitus
• High blood pressure
• Pregnancy and breastfeeding
• Increased magnesium excretion through drainage or laxatives
• Stress
• Thyroid disease
• Diets and one-sided, low-magnesium diet
• Sports activities
• Migraines
• Depression
• Taking certain medications such as contraceptives
• Growth phase in adolescents
• Preventive of thrombosis, heart attack, kidney stones, and high cholesterol

Simply put, magnesium isn’t something we should overlook, and should aim to prioritize incorporating it into our diets.

What are some signs of magnesium deficiency?

A lack of this mineral, which is indispensable for the human body, can manifest itself in many different ways.

Symptoms include:

• Muscle cramps
• Restlessness and nervousness
• High blood pressure
• Lack of concentration
• Headaches and migraines
• Rapid heart rate, cramps in the heart muscles, irregular heartbeat
• Stomach and intestinal problems such as nausea, vomiting, diarrhea, and cramps
• Dizziness
• Sleep disorders
• Premature labor during pregnancy
• Brittle fingernails, carious teeth

Now yes, many of these symptoms manifest in a wide array of potential health problems, but vitamin deficiencies are very common.

Always important to remember that everyone is unique and requires different amounts of minerals.

Here are the 3 most common types of magnesium:

1. Magnesium Citrate

This is a very common form of magnesium out right now. 

It is a form of magnesium that’s bound with citric acid and is actually found naturally in citrus fruits.

Studies out there say this form of magnesium is the most bioavailable, so our bodies easily absorb this into our digestive tracts.

The downside, however, is that it has a natural laxative effect, so in higher doses, it can actually treat constipation.

2. Magnesium Glycinate

Magnesium glycinate is formed from elemental magnesium and is chelated with the amino acid glycine. 

Glycine is one of the main inhibitory amino acid neurotransmitters and it even has its own receptor, the Glycine receptor. 

The activation of the glycine receptor may relax muscles, promote relaxation, and enhance sleep.

Because of this magnesium glycinate is easily absorbed and may have calming properties and may help reduce mental health issues, such as: (source)

-anxiety

-depression

-stress

-insomnia

This is a great form of magnesium to take if you have trouble sleeping, due to its calming effect.

I would recommend taking this before bedtime.

This is actually the form of magnesium that my girlfriend uses and she loves it.

3. Magtein Magnesium L-threonate

If you’re an avid Andrew Huberman fan, then you’re well aware of this form of magnesium.

This form of magnesium is the most bioavailable form of magnesium and is the only form to cross the blood-brain barrier (source).

This means that it can help increase magnesium levels in the brain and is great for helping to regulate mood and memory function.

Magnesium is an essential player in various brain processes in the brain that help regulate mood and memory function, making Magnesium L-Threonate a good form of magnesium for brain health and function.

This is also a great form of magnesium to take in the morning, due to its benefits in improving cognitive function and it doesn’t make you drowsy like other forms of magnesium do.

I personally take this form of magnesium every morning & have been loving it.

4. Magnesium Oxide

Magnesium oxide is a salt that combines magnesium and oxygen.

Magnesium Oxide isn’t typically used to prevent or treat magnesium deficiencies, since some studies report that it’s poorly absorbed by your digestive tract (source).

Because of this, this form of magnesium is often used to treat digestive problems like constipation, indigestion, and heartburn.

What’s the recommended dosage of magnesium?

The officially recommended amount (RDA) for magnesium is around 300-400 mg of elemental magnesium. However, many people need more.

Plus, some people get palpitations, calf cramps, and nervous muscles if they do not take enough magnesium.

Covering this daily requirement shouldn’t be too difficult if we’re eating whole foods in our diet.

But who’s also eating 9 bananas in a day either?

Oftentimes, especially with the food available today, supplementation is required to ensure enough magnesium is hitting our system.

However, an exact dose cannot be recommended for a specific person. How much magnesium you should take is determined by your symptoms and your reaction to magnesium.

Do not be surprised if you need a certain amount of the mineral while another person needs twice as much. 

The magnesium requirement increases with stress, heavy sporting activity, or physical work!

🏁 In the end…

Magnesium has become a staple in my supplement cabinet and should be something everyone prioritizes.

Many of us are walking around with a deficiency in this mineral and eating foods with sufficient amounts of magnesium and supplementation can help us combat this.

Not only this, but magnesium is a great mineral that helps combat a wide array of mental and physical problems.

Good luck & Keep Pluggin’.

🙇🏻‍♂️🌱 Until Next Time, C.

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