Magnesium is an essential mineral that plays a vital role in our bodies. It affects muscle function, nerve function, bone health, mental health, and cardiac regulation. Most people do not get enough Magnesium in their diets or may be on medications that can reduce magnesium absorption.
Food sources that are rich in magnesium include: spinach, avocado, broccoli, carrots, almonds, chia seeds, pumpkin seeds, cashews, edamame, black beans, kidney beans, halibut, and salmon.
While magnesium as a supplement can be found in various forms, magnesium glycinate stands out as my favorite, as it is one of the most bioavailable and well-tolerated options.
Benefits of Magnesium Glycinate:
- Muscle relaxation: Magnesium glycinate may help to alleviate muscle cramps, spasms, and tension
- Enhanced sleep quality: Glycine in Magnesium Glycinate has calming properties that can improve sleep quality for individuals struggling with restless sleep or insomnia
- Stress and anxiety reduction: Magnesium helps regulate the body’s stress response, so optimizing magnesium levels can help promote relaxation and reduce anxiety
- Migraine Relief: Magnesium deficiency influences neurotransmitter release and vasoconstriction, both factors that can promote headaches. Studies have shown magnesium supplementation can help reduce the severity and frequency of migraine headaches.
- Glucose Metabolism: There are studies that have shown correlation with diets high in magnesium and lower risk of insulin resistance.
- Heart Health: Magnesium is essential in maintaining proper cardiovascular function and a regular heartbeat. There are studies that have shown it can also help lower blood pressure and reduce the risk for heart disease.
- Bone Health: Magnesium is an essential component of bone structure and calcium absorption. Studies have shown adequate magnesium can reduce the risk of osteoporosis
The recommended daily dosage of Magnesium Glycinate varies depending on age, gender, and individual health needs. It is important to consult with a healthcare provider before starting any new supplement, as excessive magnesium intake can lead to gastrointestinal issues and may not be safe for everyone to take.
Speak with your provider at your next office visit about what is recommended for you!
