Magnesium

What do we know about Magnesium, which types are the best and where to find them.

𝗢𝗻 𝗮𝘃𝗲𝗿𝗮𝗴𝗲, 𝟱𝟬%-𝟳𝟱% 𝗼𝗳 𝘁𝗵𝗲 𝗨.𝗦. 𝗽𝗼𝗽𝘂𝗹𝗮𝘁𝗶𝗼𝗻 𝗱𝗼𝗲𝘀𝗻'𝘁 𝗴𝗲𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝗺𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲𝗶𝗿 𝗱𝗶𝗲𝘁 𝗮𝗹𝗼𝗻𝗲. ⁣

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Hello warriors and happy May! Now that the weather is getting warmer, many of you probably have a lot of family/friend plans, get-togethers, planned outdoor activities, etc. But do you find sometimes that 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐭𝐨 𝐠𝐞𝐭 𝐮𝐩 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐨𝐫𝐧𝐢𝐧𝐠, let alone go fishing with your cousins next Saturday? Or perhaps you find yourself canceling last minute due to an unexplained migraine or lack of sleep the night before? ⁣

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Well, if you answered yes to at least one of the above, maybe 𝑴𝒂𝒈𝒏𝒆𝒔𝒊𝒖𝒎 could be the cause of some of these symptoms. If you wanna know more, read on ⁣

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⁣𝘔𝘢𝘨𝘯𝘦𝘴𝘪𝘶𝘮 is an 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐦𝐢𝐧𝐞𝐫𝐚𝐥 that plays a critical role in numerous bodily functions and has SO many health benefits:⁣

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• Supports 𝐢𝐦𝐦𝐮𝐧𝐞 𝐡𝐞𝐚𝐥𝐭𝐡⁣

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• Helps 𝐫𝐞𝐝𝐮𝐜𝐞 𝒉𝒊𝒔𝒕𝒂𝒎𝒊𝒏𝒆 production. ⁣

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• Helps with 𝑮𝑬𝑹𝑫 and 𝐡𝐞𝐚𝐫𝐭𝐛𝐮𝐫𝐧 and 𝐜𝐨𝐧𝐬𝐭𝐢𝐩𝐚𝐭𝐢𝐨𝐧.⁣

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• Needed for 𝐬𝐥𝐞𝐞𝐩 and recovery⁣

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• Supports 𝐜𝐢𝐫𝐜𝐮𝐥𝐚𝐭𝐢𝐨𝐧 ⁣

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• Supports our 𝐧𝐞𝐫𝐯𝐞𝐬.⁣

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• Needed for 𝐡𝐨𝐫𝐦𝐨𝐧𝐞 𝐛𝐚𝐥𝐚𝐧𝐜𝐢𝐧𝐠⁣

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• Supports the thyroid⁣

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• Helps 𝐛𝐨𝐨𝐬𝐭 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦⁣

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• Helps with 𝒊𝒏𝒔𝒐𝒎𝒏𝒊𝒂 and 𝘳𝘦𝘴𝘵𝘭𝘦𝘴𝘴 𝘭𝘦𝘨 𝘴𝘺𝘯𝘥𝘳𝘰𝘮𝘦 ⁣

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• Supports the body in its natural 𝐝𝐞𝐭𝐨𝐱𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 process⁣

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• Helps prevent 𝐦𝐢𝐠𝐫𝐚𝐢𝐧𝐞𝐬 and 𝐡𝐞𝐚𝐝𝐚𝐜𝐡𝐞𝐬 ⁣

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• Supports 𝐡𝐞𝐚𝐫𝐭 𝐡𝐞𝐚𝐥𝐭𝐡⁣

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... and MUCH, much more!⁣

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⁣As you can already tell, magnesium does a whole lot for our beautiful bodies and this mineral should not be taken for granted because a lack of it can make us feel “off” mentally and/or physically. ⁣

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⁣When we are 𝐝𝐞𝐟𝐢𝐜𝐢𝐞𝐧𝐭 𝐢𝐧 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦, we can experience a wide range of symptoms, such as 𝘮𝘶𝘴𝘤𝘭𝘦 𝘤𝘳𝘢𝘮𝘱𝘴/twitches, 𝘵𝘳𝘦𝘮𝘰𝘳𝘴, 𝘧𝘢𝘵𝘪𝘨𝘶𝘦/𝘭𝘰𝘸 𝘦𝘯𝘦𝘳𝘨𝘺, 𝘪𝘳𝘳𝘦𝘨𝘶𝘭𝘢𝘳 𝘩𝘦𝘢𝘳𝘵𝘣𝘦𝘢𝘵, 𝘮𝘪𝘨𝘳𝘢𝘪𝘯𝘦𝘴/𝘩𝘦𝘢𝘥𝘢𝘤𝘩𝘦𝘴, 𝘢𝘯𝘹𝘪𝘦𝘵𝘺, 𝘤𝘰𝘯𝘴𝘵𝘪𝘱𝘢𝘵𝘪𝘰𝘯, 𝘢𝘯𝘥 𝘪𝘯𝘴𝘰𝘮𝘯𝘪𝘢.⁣

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𝗦𝗼 𝘄𝗵𝘆 𝗶𝘀 𝗺𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 𝗱𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 𝘀𝗼 𝗰𝗼𝗺𝗺𝗼𝗻 𝗮𝗻𝗱 𝘄𝗵𝘆 𝗶𝘀 𝘁𝗵𝗶𝘀 𝗱𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 𝗼𝗻 𝘁𝗵𝗲 𝗿𝗶𝘀𝗲?⁣

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⁣Well,⁣

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⁣The MAIN reason is because of the increase in the 𝐝𝐚𝐢𝐥𝐲 𝒔𝒕𝒓𝒆𝒔𝒔𝒐𝒓𝒔 our bodies go through. In fact, 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐢𝐬 𝐨𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐦𝐢𝐧𝐞𝐫𝐚𝐥𝐬 𝐭𝐨 𝐛𝐞 𝐝𝐞𝐩𝐥𝐞𝐭𝐞𝐝 𝐰𝐡𝐞𝐧 𝐰𝐞 𝐚𝐫𝐞 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝 and research has linked magnesium to 𝐫𝐞𝐝𝐮𝐜𝐞𝐝 𝒂𝒏𝒙𝒊𝒆𝒕𝒚 as magnesium helps you to relax by stimulating the production of 𝘮𝘦𝘭𝘢𝘵𝘰𝘯𝘪𝘯 and 𝘴𝘦𝘳𝘰𝘵𝘰𝘯𝘪𝘯 and reducing the production of 𝘤𝘰𝘳𝘵𝘪𝘴𝘰𝘭, the stress hormone. ⁣

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⁣The second big reason is, as with many vitamin/mineral deficiencies, we are just 𝐧𝐨𝐭 𝐜𝐨𝐧𝐬𝐮𝐦𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐝𝐞𝐧𝐬𝐞 𝐟𝐨𝐨𝐝𝐬. We, as a society, are lacking VARIETY in our eating! ⁣

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⁣Third, 𝐜𝐞𝐫𝐭𝐚𝐢𝐧 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬 𝐜𝐚𝐧 𝐢𝐧𝐭𝐞𝐫𝐟𝐞𝐫𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐛𝐨𝐝𝐲'𝐬 𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐭𝐨 𝐚𝐛𝐬𝐨𝐫𝐛 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦, leading to deficiencies. ⁣

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⁣𝐒𝐨𝐥𝐮𝐭𝐢𝐨𝐧?⁣

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⁣First and foremost, try to get as much as you can from your diet (the most bioavailable form).⁣

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⁣𝗦𝗼𝗺𝗲 𝗠𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺-𝗿𝗶𝗰𝗵 𝗳𝗼𝗼𝗱𝘀:⁣

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• ⁣dark chocolate or cacao⁣

• ⁣buckwheat (there it goes again. I told you it’s AMAZING! )⁣

• ⁣bananas⁣

• ⁣spinach⁣

• ⁣avocados⁣

• ⁣leafy greens⁣

• ⁣pumpkin seeds/pepitas (also very high in Zinc!)⁣

• ⁣cashews⁣

• ⁣edamame (and tofu)⁣

• ⁣almonds⁣

• ⁣whole grains⁣

• ⁣legumes like chickpeas/beans⁣

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BUT! 𝐒𝐨𝐦𝐞 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐎𝐊𝐀𝐘, when necessary.⁣

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⁣So, if supplementation is TEMPORARY (important to not make magnesium supplementation a lifelong daily reliance unless otherwise instructed by your Nutritionist/doctor) required for severe symptoms, fast relief, or to fill in the gaps, then 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐨𝐧𝐞 for YOUR health goal will be your primary focus. ⁣

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***As a reminder, the RDA for men is 400-420mg daily and women 310-320 mg, for women that are pregnant, this increases slightly. (*for 19-50 year olds).⁣

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There are several 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐭𝐲𝐩𝐞𝐬 𝐨𝐟 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 supplements available, each with unique properties and potential benefits. Here are a few examples: ⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐆𝐥𝐲𝐜𝐢𝐧𝐚𝐭𝐞 - is one of the safest and most bioavailable forms with the least side-effects. This form of magnesium is bound to 𝘨𝘭𝘺𝘤𝘪𝘯𝘦, an amino acid that promotes 𝐫𝐞𝐥𝐚𝐱𝐚𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐜𝐚𝐥𝐦𝐧𝐞𝐬𝐬 and so it may be beneficial for individuals with 𝐚𝐧𝐱𝐢𝐞𝐭𝐲 or 𝘪𝘯𝘴𝘰𝘮𝘯𝘪𝘢. Very common to find this form in 𝐬𝐥𝐞𝐞𝐩 blends. ⁣

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*also helpful for 𝒅𝒊𝒂𝒃𝒆𝒕𝒆𝒔 & general 𝒊𝒏𝒇𝒍𝒂𝒎𝒎𝒂𝒕𝒊𝒐𝒏.⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐂𝐢𝐭𝐫𝐚𝐭𝐞 - known for its excellent absorption and bioavailability. It is commonly used as a laxative due to its ability to 𝐩𝐫𝐨𝐦𝐨𝐭𝐞 𝐛𝐨𝐰𝐞𝐥 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬 and help with 𝐜𝐨𝐧𝐬𝐭𝐢𝐩𝐚𝐭𝐢𝐨𝐧.⁣

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*𝐍𝐎𝐓𝐄: because magnesium citrate comes from a fermentation process, those with 𝒉𝒊𝒔𝒕𝒂𝒎𝒊𝒏𝒆 𝒊𝒏𝒕𝒐𝒍𝒆𝒓𝒂𝒏𝒄𝒆 should lead with caution with this specific type.⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐂𝐡𝐥𝐨𝐫𝐢𝐝𝐞 - used topically and can help with localized 𝐚𝐜𝐡𝐞𝐬 𝐚𝐧𝐝 𝐩𝐚𝐢𝐧𝐬. ⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐌𝐚𝐥𝐚𝐭𝐞 - good choice for those suffering from 𝐟𝐚𝐭𝐢𝐠𝐮𝐞 as 𝘮𝘢𝘭𝘪𝘤 𝘢𝘤𝘪𝘥 is a vital component of enzymes for ATP synthesis (aka. energy production). Can help with 𝐦𝐮𝐬𝐜𝐥𝐞 𝐩𝐚𝐢𝐧. Also highly bioavailable.⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐋-𝐓𝐡𝐫𝐞𝐨𝐧𝐚𝐭𝐞 - this form of magnesium is unique in that it has the ability to cross the blood-brain barrier, potentially improving 𝐜𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐦𝐞𝐦𝐨𝐫𝐲 and decreasing ‘𝘣𝘳𝘢𝘪𝘯 𝘧𝘰𝘨’. ⁣

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*works well when paired with a complete Vitamin C.⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐓𝐚𝐮𝐫𝐚𝐭𝐞 - best form for controlling 𝐡𝐢𝐠𝐡 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫 and can be a good option for those with 𝘗𝘊𝘖𝘚 and 𝐡𝐢𝐠𝐡 𝐛𝐥𝐨𝐨𝐝 𝐩𝐫𝐞𝐬𝐬𝐮𝐫𝐞. ⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐒𝐮𝐥𝐟𝐚𝐭𝐞 - mostly found in Epsom salts and contains a potent antioxidant (sulfur) which is needed for making 𝘨𝘭𝘶𝘵𝘢𝘵𝘩𝘪𝘰𝘯𝘦 which helps relieve 𝐬𝐭𝐫𝐞𝐬𝐬 and 𝐦𝐮𝐬𝐜𝐥𝐞 𝐜𝐫𝐚𝐦𝐩𝐬. It is great for muscle relaxation, skin issues, and pain relief! ⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐁𝐢𝐜𝐚𝐫𝐛𝐨𝐧𝐚𝐭𝐞 -easy to absorb and 𝐫𝐞𝐝𝐮𝐜𝐞𝐬 𝐡𝐞𝐚𝐫𝐭𝐛𝐮𝐫𝐧 and alkalizes stomach acid.⁣

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***best taken in-between meals⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐎𝐫𝐨𝐭𝐚𝐭𝐞 - best type for cardiovascular conditions like 𝐡𝐢𝐠𝐡 𝐛𝐥𝐨𝐨𝐝 𝐩𝐫𝐞𝐬𝐬𝐮𝐫𝐞. Good for energy production. ⁣

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• 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐎𝐱𝐢𝐝𝐞 - This is elemental magnesium. It is generally not absorbed well in gut and ends up in the bowel, resulting in a laxative effect making it beneficial for 𝐜𝐨𝐧𝐬𝐭𝐢𝐩𝐚𝐭𝐢𝐨𝐧. It's also used to treat 𝐡𝐞𝐚𝐫𝐭𝐛𝐮𝐫𝐧 and sour stomach - think milk of magnesia, haha!⁣

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⁣As you can see, lots of these forms 𝐨𝐯𝐞𝐫𝐥𝐚𝐩 with their benefits! For example, magnesium sulfate, L- threonate, & glycinate all can all help you relax! ⁣

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Your turn!⁣

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⁣𝗪𝗵𝗮𝘁 𝗶𝘀 𝗮𝘁 𝗹𝗲𝗮𝘀𝘁 𝗢𝗡𝗘 𝗺𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺-𝗿𝗶𝗰𝗵 𝗳𝗼𝗼𝗱 𝘆𝗼𝘂 𝘄𝗶𝗹𝗹 𝗶𝗻𝗰𝗼𝗿𝗽𝗼𝗿𝗮𝘁𝗲 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗲𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸? 𝗛𝗼𝘄 𝘄𝗶𝗹𝗹 𝘆𝗼𝘂 𝗮𝗱𝗱 𝘃𝗮𝗿𝗶𝗲𝘁𝘆 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗺𝗲𝗮𝗹𝘀 𝗮𝗻𝗱 𝘀𝗻𝗮𝗰𝗸𝘀? ⁣

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⁣Would love to hear your favorite meals/food combinations incorporating one of the above magnesium-rich food sources. ⁣

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⁣𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐰𝐡𝐨 𝐢𝐬 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐮𝐧𝐞𝐱𝐩𝐥𝐚𝐢𝐧𝐞𝐝 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐨𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐬𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐨𝐫 𝐚𝐧𝐲 𝐡𝐞𝐚𝐥𝐭𝐡-𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐢𝐬𝐬𝐮𝐞𝐬 (𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬, 𝐟𝐚𝐭𝐢𝐠𝐮𝐞, 𝐰𝐞𝐢𝐠𝐡𝐭 𝐦𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭, 𝐂𝐡𝐫𝐨𝐡𝐬/𝐢𝐧𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧/𝐥𝐞𝐚𝐤𝐲 𝐠𝐮𝐭/𝐒𝐈𝐁𝐎/𝐆𝐄𝐑𝐃, 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐞𝐚𝐭𝐢𝐧𝐠, 𝐞𝐭𝐜.) 𝐈 𝐚𝐦 𝐡𝐞𝐫𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩. 𝐏𝐥𝐞𝐚𝐬𝐞 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐝𝐢𝐫𝐞𝐜𝐭 𝐦𝐞𝐬𝐬𝐚𝐠𝐞 (𝐨𝐫 𝐞𝐦𝐚𝐢𝐥 𝐦𝐞 𝐚𝐭 𝐚𝐬𝐚𝐫𝐤𝐢𝐬𝐲𝐚𝐧𝟎𝟐𝟏𝟓@𝐠𝐦𝐚𝐢𝐥.𝐜𝐨𝐦) 𝐚𝐧𝐝 𝐰𝐞 𝐜𝐚𝐧 𝐝𝐢𝐬𝐜𝐮𝐬𝐬 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐡𝐚𝐯𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐝𝐞𝐬𝐢𝐫𝐞𝐝 𝐠𝐨𝐚𝐥𝐬 𝐦𝐞𝐭 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐬𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐚𝐥𝐥𝐞𝐯𝐢𝐚𝐭𝐞𝐝 𝐚𝐬 𝐰𝐞 𝐰𝐨𝐫𝐤 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐞 𝐛𝐚𝐥𝐚𝐧𝐜𝐞 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲.⁣