Ladies, I know you’ve seen me talking all the time about magnesium, but it’s for good reason!
First of all, let’s break down what magnesium is.
Magnesium is an essential mineral that plays many important roles in the body. It’s involved in many bodily processes, including energy production, protein synthesis, and muscle and nerve function.
"Magnesium plays a crucial role in muscle function, the nervous system and energy production. It also helps maintain blood sugar and blood pressure,: said Brittany Van Tine, a dietetic intern at OSF HealthCare.
It can help with...
Improving insulin sensitivity→ Insulin is a hormone that regulates blood sugar levels, and when our cells become resistant to insulin, it can lead to weight gain and other health problems. Magnesium helps improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of insulin resistance.
Reduce inflammation→ Chronic inflammation can lead to insulin resistance, metabolic syndrome, and other health problems. By reducing inflammation, magnesium can help improve overall health and support weight loss.
Regulate stress levels and improve sleep quality→ Both of these are so important for weight loss. Chronic stress and poor sleep have been linked to weight gain and other health problems, so finding ways to manage stress and improve sleep can be crucial for your weight loss journey.
Magnesium also helps regulate blood sugar levels, which can be super important for weight loss.
These are some of the top reasons why I take magnesium. It’s incredibly powerful and important in our bodies, and I think anyone should take it to support their bodies in all the ways it needs.
Magnesium also helps balance other things like sodium, calcium and potassium.
How to get more magnesium in your body...
Most adults in the United States don’t get enough magnesium through the foods that they eat. So, taking a supplement is a great option (which I prefer). However, people can increase their magnesium intake by adding a few foods to their daily diet.
Foods Rich in Magnesium
Dark chocolate – Believe it or not, this delicious treat has magnesium. Cocoa beans are a high magnesium plant. The darker the chocolate, the more concentrated the cocoa, which means the magnesium content is higher.
Nuts and seeds – Almonds, peanuts, cashews, pumpkin seeds, chia seeds and flaxseeds are extremely good, natural sources of magnesium. Even just one handful of almonds per day gives us nearly a quarter of our daily value of magnesium. Peanut butter is another easy way to get magnesium in your diet.
Dark green, leafy plants – Spinach, Swiss chard and collard greens are rich in magnesium. They can be added to many different kinds of recipes, and you can get a full day’s worth of magnesium.
Vegetables – Corn, peas, broccoli and potatoes with the skin left on are great sources of magnesium. Like the dark green leafy plants, all of these vegetables work very well in recipes.
Dairy – Milk and yogurt contain magnesium.
Grains – Brown rice, quinoa and shredded wheat are healthy ways of adding magnesium into your diet.
Fruits – Bananas are well known for being high in magnesium and potassium. It’s often recommended to eat more bananas when you have frequent leg cramps. Other fruits high in magnesium include blackberries, papaya and avocados.
Beans and legumes – Black beans, cooked edamame beans and kidney beans offer magnesium.
Brittany suggests focusing on eating foods rich in magnesium rather than starting with supplements. Most people get their full daily intake of magnesium through eating.
Magnesium Supplements
There are a few different magnesium supplement options you might find on the drugstore shelf.
Magnesium citrate – This one is usually easy to find. It easily absorbs into your digestive tract compared to other options.
Magnesium malate – This is another easily absorbed option. And it’s easier on the digestive system than some other options.
Magnesium lactate – Similar to magnesium malate, this is gentler on the digestive system and is easily absorbed.
Magnesium oxide – This type of magnesium supplement is often used to prevent migraine.
Magnesium glycinate – It’s often believed that this type of supplement has calming properties. That’s likely why magnesium supplements have gotten their reputation as something to help with sleep and anxiety.
So the next time you’re at the grocery store, make sure you pick up some magnesium rich foods and if you need a little help in this department, here are links for two of my favorite supplements!
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