You might be hip to the knowledge that magnesium is a rockstar supplement for graceful ageing, but its perks extend beyond just rocking your golden years. According to Andrea Wong, Ph.D., the Senior VP for Scientific and Regulatory Affairs at the Council for Responsible Nutrition, “It’s essential for all stages of life.”
This mineral is the MVP in your body, as highlighted by Michelle Schoffro Cook, Ph.D., a holistic nutritionist and author of Super-Powered Immunity. It’s not just about strong bones and teeth; magnesium is the key player in muscle relaxation, making it nature’s chill pill and a natural anti-inflammatory. Plus, it’s a big deal for cardiovascular health.
Since your body doesn’t whip up magnesium on its own, you’ve got to snag it from your eats, says Schoffro Cook. And if your grub is lagging in the magnesium department, you’re cruising for some health trouble.
“A magnesium deficiency is linked to a wide range of disorders, including cardiovascular disease, menstrual problems, and psychiatric disorders,” cautions Schoffro Cook.
Research has backed up the awesomeness of magnesium. Check out a few highlights:
Supports Cardiovascular Health:
- Keep your ticker in check by reducing the risk of high blood pressure. It’s like a zen master for your blood vessels, helping them chill out.
- The FDA gave a nod in 2022, stating that the scientific evidence supports a health claim linking magnesium to a reduced risk of high blood pressure.
Strengthens Bones:
- Fun fact: 60% of your body’s magnesium is in your bones, boosting bone formation and mineral density. Think of it as the secret sauce for bone strength.
Mood Regulation:
- A mood magician, magnesium helps regulate mood. Studies show it’s a cool cat for improving depression and anxiety symptoms.
Sleep Inducer:
- Ever wonder why people mix magnesium powder into bedtime water? It’s a sleep superhero. Magnesium counters high cortisol levels, making you less stressed, and it naturally boosts melatonin, the sleep hormone.
Vitamin D Sidekick:
- Vitamin D is a big deal, but it needs magnesium as a sidekick to do its superhero deeds. Magnesium helps activate vitamin D by assisting enzymes in processing it.
Migraine Miracle:
- Acts as both a preventer and pain reliever for migraines. Studies even show it can tackle migraines better than some prescription meds.
But hold up, most folks are skating on thin ice when it comes to magnesium levels. Schoffro Cook drops a truth bomb: “Food grown in mineral-depleted soil, which is most of our current food supply, tends to have low levels of minerals like magnesium. Combined with our high need for the mineral, we have become vulnerable to magnesium deficiency.”
The fix? Grab a magnesium supplement and up your magnesium-rich eats.
High-Mag Foods Include:
- Blackstrap molasses
- Seeds (chia, flax, pumpkin)
- Seafood (halibut, mackerel, salmon, tuna, oysters, scallops)
- Grass-fed meat
- Organic dairy
- Oatmeal
- Brown rice
- Organic corn
Daily Magnesium Goals (Recommended Dietary Allowance):
- Men: 400-420 mg
- Women: 310-320 mg
- Pregnant women: 350-360 mg
- Breastfeeding women: 310-320 mg
But here’s the real talk: the RDA might be on the low side. Wong says, “Since then, there has been much more research suggesting that magnesium levels need to be higher.” How to know if you’re magnesium-deprived? Blood tests aren’t the VIP here; they only measure a small percentage. Given the decline of magnesium in foods, deficiencies are high, especially if you’re dealing with hypertension, diabetes, or neurological issues.
If your food isn’t delivering the magnesium goods, consider a supplement. After multivitamins, vitamin D, vitamin C, and calcium, magnesium is the next big supplement on the shopping list. Magnesium glycinate, aspartate, ascorbate, or malate are top choices for better absorption. Just make sure it’s a legit brand, third-party tested, and non-GMO.
And hey, check with your doc before diving in, especially if you’re pregnant, breastfeeding, have kidney issues, or are on certain medications. High doses can lead to toxicity, and magnesium’s laxative effect might stir up your digestive system. Oh, and it might clash with some drugs, so consult your healthcare pro to make sure magnesium vibes with your meds.
