By Robin Stoloff
Health & Wellness
Imagine your body as a bustling business, with countless processes and functions happening at once to keep everything running smoothly. Now, picture magnesium as the dedicated, super-organized project manager behind the scenes, ensuring that all these processes operate seamlessly.
This mighty mineral is involved in more than 300 reactions in the body, playing a pivotal role in muscle and nerve function, blood sugar control and even DNA synthesis. Yet, despite its importance, many of us aren’t getting enough magnesium in our diets.
Why magnesium matters
Magnesium is like your body’s secret weapon, assisting in a variety of essential functions.
For starters, it’s crucial for muscle and nerve operations. Without adequate magnesium, you might experience muscle cramps, spasms, or even twitches. Ever get a Charley horse or a twitchy eye? Low magnesium could be the culprit.
The ultimate multitasker, magnesium also contributes to bone health. About 60% of the body’s magnesium is stored in the bones, supporting their structure and strength. It teams up with calcium and vitamin D to keep our bones strong and healthy.
Feeling fatigued or sluggish? Magnesium might be the key to unlocking your energy reserves. It is a key player in energy production, activating the molecule that provides energy to your cells.
When you think about heart health, magnesium probably isn’t the first thing that comes to mind. However, this powerhouse mineral helps keep your heart in rhythm and your blood pressure in check. It relaxes blood vessels to lower hypertension and reduces inflammation – major factors in heart disease.
Are you getting enough?
Despite magnesium’s importance, most of us don’t get enough of it. Up to 75% of Americans don’t get enough magnesium.
Why? Processed foods, stress, high alcohol consumption and certain medications can deplete magnesium levels. Plus, the magnesium content in our vegetables has dropped significantly over the past century. Older adults, people with type 2 diabetes and those with gut issues are particularly at risk.
Your body is amazing at telling you when something is off, so be sure to pay attention. Here are some signs you might be low in magnesium:
- Feeling tired all the time, even after a good night’s sleep
- Muscle cramps or twitches (eye twitching again?)
- Minor nausea and lack of appetite
- Mood changes – research has linked magnesium deficiency to depression, especially in young people
If you’re experiencing any of these symptoms, it’s a good idea to talk with your healthcare professional. A simple blood test can determine whether you are deficient in magnesium. If unchecked, more severe issues can develop, such as numbness or tingling, seizures and abnormal heart rhythms.
Boost your
magnesium intake
The good news is that increasing your magnesium levels can be both delicious and simple. Load up on these magnesium-rich foods:
- Leafy Greens: Spinach, kale and Swiss chard are packed with magnesium.
- Nuts and Seeds: Almonds, cashews, pumpkin seeds and chia seeds are excellent snacks.
- Whole Grains: Brown rice, quinoa and whole-wheat bread provide hearty sources of magnesium.
- Legumes: Beans, lentils and chickpeas also offer a good dose of protein.
- Dark Chocolate: A piece of dark chocolate (70% cacao or higher) can satisfy your sweet tooth while boosting magnesium intake.
While food is the best source of magnesium, some people might need supplements, particularly those with certain medical conditions or dietary restrictions. Magnesium supplements come in various forms, such as magnesium citrate and magnesium glycinate.
Generally, the recommended dietary allowance of magnesium for adults is 420 milligrams per day. However, always consult with a healthcare provider before starting any supplementation to determine the appropriate type and dosage for your needs.
The bottom line
Magnesium is an unsung hero, quietly working behind the scenes to keep your body functioning at its best.
Don’t let this vital mineral slip under your radar. From stronger muscles and bones to boosted energy and a calmer mind, magnesium empowers you to live life to the fullest.
Take charge of your well-being – make magnesium a non-negotiable part of your daily routine. Supercharge your health, ignite your energy and experience the amazing difference magnesium can make!
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
