Magnesium: What is it? Are you getting enough? Where to find it.
Magnesium, Mg, atomic number 12 of our chemical elements. This silvery-white metal found naturally in the earth is a key element to our human body functions. In fact, it has been found to play a role in over 300 important enzymatic functions in our bodies. It is not only required in RNA and DNA synthesis, reproduction, and protein synthesis but is essential for the regulation of body functions like fighting inflammation, flushing toxins from the body, protecting the heart from diseases, regulating blood pressure, controlling muscle contraction, oversees insulin metabolism, aids nerve transmission, regulates cardiac excitability, and many more. Though severe hypermagnesemia (too much magnesium) and extreme magnesium deficiency is rare amongst first world populations, it has been found in studies that magnesium intake has decreased throughout the years due to lack of nutrition in organic foods and the increased consumption of processed foods. Recent scientific studies from 2009 have shown that a whopping 75% of adults get less than the recommended daily minimum of magnesium, and worse, 19% of those numbers consumed less than half the daily recommendation.
How do you know if you are not getting enough magnesium?
Magnesium deficiency symptoms can be subtle, but learning to read the signs may help you become aware of how much magnesium you should be taking. Deficiency problems can be attributed to muscle cramps, migraines, high blood pressure, loss of appetite, constipation, lethargy, lack of sleep, depression, mental problems, irregular heartbeat, body odor, salt cravings, and more. If these symptoms get worse you may end up leaving the door open for other worse health problems like type 2 diabetes, Alzheimer's, Parkinson's, heart attack and heart diseases.
So how much magnesium do you need and how do you get it?
For most adults, magnesium intake should be between 300-400mg per day. Granted, if you eat fatty foods, drink more than the recommended alcohol or coffee intake, or take prescription pills, you will need to bump up that number due to the diuretic and absorbancy-inhibitive nature of these substances.
Find magnesium naturally in fruits, nuts, and seeds, greens and vegetables, whole grains, and organic meats. By having a well-rounded diet of the following foods, you're sure to get your daily recommended dose of magnesium.
Magnesium Rich Foods Chart via Cedars Sinai
What other ways are there besides ingesting magnesium?
Magnesium has many other benefits, and in fact, lots of athletes and avid gym-goers find magnesium to be relaxing, regulating muscle contractions. Topical applications such as in a spray or in a bath for the body helps ease muscle cramps and spasms, and because of it's de-stressing advantages, helps ease anxiety and insomnia as well.
Find some relief in our Magnesium Deodorants, which helps with keeping body-odor at bay with natural essential oils, wetness protection from organic arrowroot powder and 250 million-year-old Zechstein magnesium salts mined from 2000 meters deep in the ocean, while getting some soothing topical magnesium while you're at it.
Any other questions about magnesium or magnesium salt? Leave your query in our comments section!
** For educational purposes only. This information has not been evaluated by the Food and Drug Administration.
This information is not intended to diagnose, treat, cure, or prevent any disease. **