Hello friends!  Last week we talked about chromium and how it can benefit the body.  This week in our Mineral Series, we are going to look at essential mineral magnesium!  It is a very well known mineral– but perhaps you may not realize how beneficial it is for us to function properly!

Did you know that experiencing stress, IBS (poor digestive system), or heavy use of pharmaceuticals can lower magnesium in the body? This is why it is important to make sure you have a sufficient amount of magnesium either in your diet or via supplementation every day.

Magnesium

Magnesium is a co-factor for over 300 enzyme reactions in the body!  It plays an important role in the daily functions of our body such as– heart beat, muscle movement, digestion, and much more.  Magnesium is an essential mineral as well as an electrolyte. It is the fourth most abundant mineral in the body.  Because it is responsible for so many chemical reactions in the body it can be beneficial for:

• Muscle cramps and restless legs– because it helps relaxes the muscles as well as helps regulate the electrical pulses in the nervous system
• Nervousness/Anxiety– has the ability to relax the whole nervous system
• Balances Calcium levels– These two minerals are always working together in unison to help our muscles function by contracting and releasing them- helping us perform various movements
• Supports strong bones
• Regulates blood pressure as well as supports a healthy cardiovascular system by preventing the arteries from hardening
• Helps neutralize stomach acid
• Supports healthy energy levels in the body as well as helps support a more restful night’s sleep (can be a great avenue to explore for troubles with insomnia)
• Can help lower inflammation in the body
• May be beneficial for diabetes/supports healthy blood sugar levels

Foods with Magnesium

• Spinach
• Beans
• Avocados
• Almonds
• Pumpkin Seeds
• Sunflower Seeds
• Cashews
• Dark Chocolate

Supplementing with Magnesium

There are many different forms of magnesium to take– such as magnesium glycinate, magnesium citrate, magnesium chelate, and more. The different types of magnesium have subtle differences in what they can do for the body and it seems as though it can be unique to the individual as to what form of magnesium works best on their system.  Some forms of magnesium can soften the bowels, like magnesium citrate.  This can be a nice natural remedy for constipation or to soften hard bowel movements.  If you are not wanting this effect, magnesium glycinate may be better option and is less likely to soften the bowels.  You can also take it in a capsule, tablet, liquid, or powdered form.

• Nature’s Life Magnesium—  Our most popular Magnesium supplement that we sell!  It is a great price and contains three different forms of Magnesium: Magnesium Oxide, Citrate, and Malate.  It also contains B-6 for nerve support.
• Natural Vitality Calm Magnesium— Calm is a powdered form of Magnesium Citrate. When mixed with a liquid such as water it will fizz up and help activate it to make it easily absorbed in the body.  Great with warm water right before bed to help relax and prepare the body for rest.
• Kal Magnesium Glycinate— Magnesium Glycinate is one of the most absorb-able.  Some types of magnesium will loosen the bowels, this type is less likely to do that.  it also can cross the blood brain barrier.
• Now Solutions Magnesium Flakes–Similar to epsom salt, these pure magnesium flakes will help relax and ease sore/tired muscles.  Use it in a bath or a foot soak and feel how great your muscles feel.

Coupling with Magnesium

Calcium and Magnesium— Calcium and Magnesium are probably the most common coupled supplement!  They are both responsible for the function of nerves, muscles, and tissues.  As discussed above, Calcium and Magnesium help the muscles relax and contract and they are best taken together since they need each other to help the body function properly.
Vitamin B-6 and Magnesium— These two work great together to help relax the nervous system.
Potassium and Magnesium— Magnesium and Potassium are taken together for muscle cramps, proper fluid balance, heart health and nervous system support in general!

As always, do what you feel is best for YOUR body — if you aren’t sure, ask your doctor.  We are health ENTHUSIASTS not licensed practitioners.