If you answered yes to the title question, bravo for you. Were you aware magnesium is involved in over 600 reactions in the body? These include metabolizing food, transmitting nerve impulses, muscle movements, gene maintenance, and the formation of protein. Magnesium should be consumed daily in large amounts. 100 milligrams or more. 25 milligrams in stored in our bodies, 50 percent of that in the skeletal system.

Unfortunately studies show 50 percent of people in the United States get far less than the recommended dose. Magnesium levels in our soil are lower and the use of chemicals , like fluoride and chlorine in water makes magnesium less available. Dietary habits like high use of sugar daily, also deplete magnesium supplies. These days many of our lives are filled with stress, which is another source of magnesium depletion.

What happens to the body when it is low in such an essential macromineral? A deficit in magnesium can lead to many chronic health issues. Do you suffer from any of the following chronic illnesses? Calcium deficiency, poor heart health, weakness, anxiety, or high blood pressure? There are a few more you can add to that list, type 2 diabetes, respiratory issues, fatigue, poor memory, and confusion.

There are some amazing health benefits of magnesium. It helps to manage insulin levels and prevents blood sugar spikes and crashes. It also controls stress that can elevate insulin levels and improves blood pressure, that when out of control increases insulin resistance. Magnesium plays an important part in essential brain function and mood regulation. Major depressive disorders impacts 14.8 million American adults as reported by the Depression and Bipolar Support Alliance. A randomized controlled study found 450 milligrams of a magnesium supplement improved mood as effectively as an antidepressant drug.

Many of us suffer from anxiety, especially in the last few years. Low magnesium levels have been found to increase anxiety. A diet low in magnesium changes the type of bacteria in your gut and alters anxiety-based behavior. If you have even a slightly reduced level of magnesium it can cause major changes in how the heart, blood vessels, blood cells, and other tissues function. Magnesium plays a significant roll in the proper electrical and mechanical function of the nerves, muscles, and blood vessels.

During a migraine attack, low brain magnesium is evident. A study found a regular intake of magnesium reduced the frequency of migraines and another found taking a magnesium supplement daily can prevent menstrual-related migraines. Do you suffer from premenstrual symptoms such as mood swings, fluid retention, depression, breast tenderness, headaches, poor sleep, and sugar cravings? Taking a magnesium supplement may be your answer.

Some signs of magnesium deficit are :

• Anxiety
• Depression
• Muscle cramps
• High blood pressure
• Hormone problems
• Sleep issues
• Low energy
• Low vitamin D
• Low vitamin K

Good sources of magnesium are:

• Spinach – spinach is rich in many key nutrients, magnesium being one of them. Raw spinach has about 78 milligrams of magnesium. Cook it and that number jumps to 760 milligrams in one cup. Swiss chard is the only leafy green that has more.
• Seeds – pumpkin, sunflower, sesame, chia, hemp and flax seeds are all good sources. They also have the benefit of being rich in anti-inflammatory fats and high in protein. Sprinkle seed son salads or add them to smoothies , berries, and Greek yogurt.
• Cocoa and cacao- Raw nibs and cacao powder are very high in magnesium. Dark chocolate is as well. Have a small square of raw or dark chocolate daily, or a couple of tablespoons of cocoa. A great way to boost your magnesium levels. I buy the large bars of dark chocolate and stick them in the freezer. I can easily break off a square for a quick snack.
• Almonds- of all the nuts almonds have the source of magnesium. Almonds contain about 76 milligrams per ounce ( about 23 nuts), which is 15 percent of your daily needs. Raw almonds ( unroasted) or raw almond butter are best.
• Bananas- we are often told to stay away from bananas because of their high sugar content, however keep in mind it is natural sugar. Of all the common fruits, bananas are the best source of magnesium. A medium sized banana contains 32 milligrams of magnesium.
• Coffee- higher than any food source, coffee is the highest source of liquid magnesium. There is 1000 milligrams of magnesium or more in an eight ounce cup. Be aware that calcium from milk and refined sugar can interfere with magnesium absorption. So, no milk and use a raw whole-food sweetener like honey instead of sugar. The other option is to use raw brown sugar.

My thought as always is to get your nutrients from the food you eat. Supplements can be okay, I take three of them, however, make sure they are from a reputable source. Also if you take any type of medication, DO NOT, add a supplement to your diet until you have checked with your physician or pharmacist for possible interactions. The pharmacist would be the best resource as they are trained to know medications inside and out. Learn to use your food as medicine when at all possible and stay away from the GMO’s.

Until next time,

Peace, Love, and Blessings