According to the National Institutes of Health, magnesium is an important mineral that regulates many bodily functions. It’s involved in energy production, DNA synthesis, and muscle contractions, among other things. Here’s what you need to know about magnesium and how to get enough of it.
Would I know if I have a magnesium deficiency?
Magnesium deficiency is often difficult to recognize, as many of the symptoms and signs can be confused with other medical issues. In general, those suffering from a magnesium deficiency may experience fatigue, muscle cramps and spasms, difficulty sleeping, irregular heartbeat or high blood pressure, anxiety, and irritability. Additionally, sufferers may have difficulty absorbing important vitamins and minerals from their food intake due to poor digestion. If you suspect you might have a magnesium deficiency, it is best to consult your doctor for testing as low levels can increase your risk for various health issues. Your doctor will be able to advise a course of action that may include lifestyle changes such as an improved diet or supplementation.
How much magnesium should I be getting?
Choosing the right amount of magnesium to supplement your diet can be tricky. Recommended intake varies depending on factors like age and gender, but most people typically need between 310-320 milligrams per day. If you are concerned that your magnesium intake may not be adequate, it is best to speak to your healthcare provider about taking a supplement or making adjustments to your diet. Foods rich in magnesium include leafy greens and legumes, but for some individuals, these sources may not be enough. A magnesium supplement is an easy and effective way to ensure that you are getting sufficient amounts of this important nutrient.
Include magnesium-rich foods in your diet
Eating magnesium-rich food can be an effective way to ensure you are getting the magnesium your body needs. Not only does it help fuel your body, but magnesium can also aid in digestion and even reduce muscle cramps. Some of the best sources of magnesium come from dark leafy greens, nuts, and seeds. Leafy greens such as spinach, collard greens, and swiss chard are all superb choices if you’re looking for a dose of magnesium. Nuts and seeds like squash seeds, almonds, cashews, and flaxseed are great sources as well.
Improving magnesium absorption
Soaking in an Epsom salt bath is a great way to unwind after a long day. The magnesium sulfate in the salts can help to relax tense muscles, reduce swelling, and improve the production of serotonin, which is known as our body’s “happiness hormone.” In addition, these salts are absorbed through our skin and can help us replenish vital minerals like magnesium that we may be deficient in. Taking these baths regularly may even improve our general well-being, leading to improved sleep, relaxation, and overall stress relief.
Although many people get enough magnesium from their diets, some people may not be getting enough. If you think you might have a magnesium deficiency, talk to your doctor. They can order a simple blood test to check your levels. Most people need between 310 and 320 mg of magnesium per day. You can increase the amount of magnesium in your diet by including more magnesium-rich foods or taking supplements. Improving your absorption of magnesium can also help ensure that you’re getting enough of this essential nutrient.
