Health Benefits of Magnesium
So far I have covered why I take Omega 3 fatty acids (algal/fish oil) and Vitamin D3 on a daily basis. Today, I’ll be covering the third of four supplements I believe are essential for optimal health- MAGNESIUM.
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Did you know that 2/3 of Americans do NOT get the minimum recommended daily amount (RDA) of magnesium? Even further, 19% of the population doesn’t even get 50% of the the RDA. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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Alright, so most of us are not getting enough, but what is it good for? Magnesium is a mineral that competes with calcium to reduce irritability in our cells. Adequate magnesium consumption and even therapeutic supplementation of magnesium shifts the body out of the sympathetic nervous system state (fight or flight) and into the parasympathetic state. Activation of the parasympathetic nervous system allows us to reduce the excitability in the body, open up the blood vessels, and promote a more relaxed and rested state. This can be especially beneficial to improve sleep when taken around bed time.
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Magnesium has a been proven to decrease the amount of circulating substance P (reduction of perceived stress, pain, & survival signaling) at night (Magnesium in Prevention and Therapy). Additionally, magnesium’s role in opening up and relaxing the vessels (vasodilation) in the circulatory system and airways has been proven to decrease blood pressure (Effects of Magnesium Supplementation on Blood Pressure) and provide relief for minor chronic asthma.
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Magnesium also is anti-arrhythmic, supports bone health, and can be especially beneficial for diabetics (and pre-diabetics) by improving insulin sensitivity and postprandial blood glucose response.
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When it comes to whole food nutrition, magnesium can be found in cooked dark leafy greens (swiss chard & spinach), pumpkin seeds, avocado, almonds, walnuts, pecans, sprouts, nori or seaweed, chlorela/spirulina, dark chocolate, and coffee.
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If choosing to supplement with magnesium, best to purchase one bound to a chelated mineral such as lysinate or glycinate, not carbonate. That’s why I use magnesium glycinate or magnesium citrate every night before bed.
