What if I told you there was one simple mineral that could increase your overall well-being and quality of life dramatically?
This one mineral has the potential to benefit you on a holistic level: physiologically, mentally, emotionally, and physically.
The powerhouse mineral I’m talking about is magnesium.
Now, many have likely heard of this mineral, but few are aware of just how important it is to our overall well-being. I was definitely one of those people.
You see, magnesium is involved in over 600 different enzymatic reactions within the body and plays a very important physiological role in the brain, heart, and skeletal muscles. Yet, many of us are deficient in this mineral. And even if you aren’t deficient in this mineral, you likely don’t have optimal levels.
Now, the reasons for this deficiency comes down to a couple different factors, all relating to modern living: The soils that produce our food have stored less and less magnesium over the years. In addition, we experience drastically higher stress levels than we used to, and stress depletes magnesium. Moreover, processed foods inhibit our body’s ability to absorb magnesium. Also, even when we do eat foods high in magnesium (ex: spinach, nuts, beans, bananas) we don’t eat enough of them. Lastly, some of these magnesium-rich foods such as beans and nuts contain antinutrients which limit the body’s ability to absorb magnesium.
There are actually many other factors, but these are the main ones. So you see, modern life has essentially made it impossible for us to get the magnesium we need to function at an optimal level. With that being said then, it is important to outline the signs and symptoms of a magnesium deficiency.
(Note: Simply having these signs and symptoms may not indicate magnesium deficiency per se. There are many other contributors to the following problems. Yet, these signs and symptoms are still a significant indicator, especially if you have many of them.)
Magnesium Deficiency
There are many, but the main signs and symptoms of a magnesium deficiency include:
Anxiety and elevated stress levels
High Blood Pressure
Trouble Sleeping
Breathing Problems
Chronic Fatigue and
Heart Problems such as Heart Rhythm Dysfunction
Now, I do want to point out that the above symptoms can be attributed to a host of other factors. However, magnesium may very well be the true reason for these problems, since so many are severely deficient in this mineral.
So, if you identify with any of the above factors (which I’m sure nearly everyone does), then it is time you start increasing your magnesium levels to experience a higher quality of life.
Supplement With Magnesium
First of all, in order to start increasing your levels back to normal, I highly suggest you supplement with magnesium.You may be surprised that I didn’t list food as the first option. However, this is because you would have to eat so much food in order to have OPTIMUM levels of magnesium. Yes, you could achieve the FDA’s recommendation of 320 mg and 400 mg per day for women and men, respectively, through food. But this is just a guideline to prevent deficiency, and nowhere near enough magnesium to achieve optimal levels in our highly stressed out and processed food laden society.
Yet, so many people are even deficient in that guideline of 400 mg! In order to start having optimal magnesium levels you need to be upping your intake to at least 800 mg per day, and some may need even 1,200 mg per day if they are severely deficient and/or severely stressed out.
So, I would first recommend supplementing with 800-1,200 mg of magnesium per day. You can choose many different forms, but I would highly recommend magnesium glycinate, as it is the cheapest form yet just as effective as some of the other forms.
Magnesium From Your Diet
From there, I would focus on eating a diet of magnesium-rich foods as well. These foods include bananas, nuts, beans, avocado, yogurt, and certain whole grains. In addition, I would focus on limiting processed foods as much as possible and filling in your diet with a variety of whole, healthy foods.
Through this combination of supplementation and food (remember, supplementation is critical), you will be well on your way to increase your magnesium levels back to normal. Although I must let you know that it takes time to correct a magnesium deficiency. Usually, 1-12 months depending on the severity of the deficiency.
But this doesn’t mean you won’t start to feel better right away. You just won’t be at optimal levels for a while.
Optimal Levels
But when you do get to optimal levels, you’ll know it. You’ll have improved sleep quality, drastically decreased levels of anxiety and depression, a decrease in headaches, improved ability to handle stress, increased energy, and even improved athletic performance.
Sound too good to be true? You might think so. But then think again and realize how many of us are severely lacking in this mineral. And, given how important it is in so many bodily functions, its no wonder that achieving optimal levels of magnesium will yield all of these benefits.
So, if you’re ready to optimize the quality of your life and be well on your way to a physically, mentally, and emotionally healthier you, then start increasing your magnesium levels. NOW!
References:
Cuciureanu, M., & Vink, R. (2011). Magnesium and stress. In VINK R. & NECHIFOR M. (Eds.), Magnesium in the Central Nervous System (pp. 251-268). South Australia: University of Adelaide Press. Retrieved from http://www.jstor.org/stable/10.20851/j.ctt1t3055m.23
Felice N. Jacka, Simon Overland, Robert Stewart, Grethe S. Tell, Ingvar Bjelland & Arnstein Mykletun (2009) Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study, Australian and New Zealand Journal of Psychiatry, 43:1, 45-52, DOI: 10.1080/00048670802534408
Liao, F., Folsom, A. R., & Brancati, F. L. (1998). Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. American Heart Journal,136(3), 480-490. doi:10.1016/s0002-8703(98)70224-8
Volpe, S. L. (2008). Magnesium and Athletic Performance. ACSMs Health & Fitness Journal,12(1), 33-35. doi:10.1249/01.fit.0000298463.14759.0e
Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in Man: Implications for Health and Disease. Physiological Reviews,95(1), 1-46. doi:10.1152/physrev.00012.2014
