Wellness insights

Feeling Sore? Magnesium May Help

Did you know that magnesium is involved in more than 300 enzymatic reactions in our bodies? But at least 50% of us get far too little of this essential mineral largely due to soil depletion.

Magnesium helps convert food into energy, helps create new proteins from amino acids, helps create and repair DNA and RNA, is part of the contraction and relaxation of muscles, and helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Studies have shown that people with the lowest magnesium intake have the highest risk of depression, and that taking 450 mg magnesium a day, improved mood as effectively as an antidepressant drug.

Half of people with type 2 diabetes have low levels of magnesium, and those with the highest magnesium intake are 47% less likely to develop diabetes.

Magnesium has also been shown to lower blood pressure in people with high blood pressure, and to have no impact on blood pressure in people with normal levels.

If this isn’t enough reason to be supplementing with magnesium, low magnesium is also linked to chronic inflammation, which is connected to “inflammaging,” obesity and pretty much every chronic disease.

The best foods to get magnesium from include:

  • Pumpkin seeds
  • Spinach
  • Swiss chard
  • Dark chocolate (70–85% cocoa)
  • Black beans
  • Quinoa, cooked
  • Halibut
  • Almonds
  • Cashews
  • Mackerel
  • Avocado
  • Salmon

Unfortunately, our foods are not as nutrient rich as in the past due to soil depletion, and so supplementing with magnesium is key.

There are a variety of magnesium supplements available, but the most popular are Magnesium Citrate and Magnesium Glycinate. Choose Magnesium Citrate, if suffering from constipation, and Magnesium Glycinate for inflammation and muscle relaxation.

Here is a link to my top choices.