Magnesium

What is magnesium?

Magnesium is a trace mineral found in nature that is a white or silverish color and can be taken in supplemental form.  Magnesium was discovered in the year 1755 by Scottish chemist Joseph Black and successfully isolated by Sir Humphrey Davy near the Greek city of Magnesia in 1808.  Sir Humphrey Davy initially called the trace metal “magnium”, but the name was renamed magnesium years later.

Why is magnesium important?

Magnesium is needed for the body to perform over 300 biochemical functions and is also an electrolyte.  Electrolytes are compounds needed by the body that generate an electrical charge and provide the necessary components for the body to function.  The electrolytes are:  potassium, magnesium, sodium, chloride, calcium, hydrogen phosphate, and hydrogen carbonate.  Magnesium is the fourth most prevalent mineral found in the human body.  One of the main functions of magnesium is to aide the body in absorbing calcium in the bones and teeth, which prevents osteoporosis as well as warding off tooth decay.  

Magnesium can be used as a preventative measure for diabetes because it reduces the amount of glucose in the blood, thereby minimizing insulin levels.  When it comes to athletic performance, magnesium is an excellent way to increase oxygen levels in the body giving you an edge if you’re an endurance athlete or lifting heavy weights.  

Magnesium is also a factor in the nervous system because it regulates a healthy heartbeat rhythm and keeps a healthy blood pressure level.  It also plays a big part in muscle function by aiding in the expansion and contraction of muscles and prevents muscles from cramping and reduces the prevalence of headaches.  Since magnesium is a cofactor for the synthesis of dopamine and serotonin it comes to no surprise that magnesium plays a role with mood and overall well being.   Magnesium is a fantastic way to eliminate anxiety, reduce stress, and combat depression by increasing glutamine levels , diminishes apathy, boosts memory, and enhances overall brain function.

 Since magnesium is a natural muscle relaxant, it has a laxative effect and makes it a great supplement to keep regular bowel movements.  Magnesium can also help the digestive system absorb and synthesize protein, fat, and carbohydrate to be converted to ATP (adenosine triphosphate) which powers the body’s cells and is used as energy.  In addition to providing energy, magnesium can also alleviate insomnia, because interestingly enough magnesium also has a sedating effect and can help you get to sleep relatively quickly.

Magnesium deficiency symptoms

Muscle cramping and spasms

Anxiety and depression

Hypertension (high blood pressure)

Hormone dysregulation

Insomnia (getting to sleep and staying asleep)

Lethargy

Calcified arteries

Brittle bones and teeth

Seizures

Foods rich in magnesium

When it comes to the most potent sources of magnesium, leafy green vegetables like spinach, kale, swiss chard, mustard greens, and turnip greens are all decent sources of magnesium as well as prebiotic fiber to balance flora in the gut.  Nuts and seeds are an even better source of magnesium.  Some noteworthy nuts and seeds are squash seeds, pumpkin seeds, sesame seeds, brazil nuts, almonds, and cashews.  Another great plant source packed with nutrition and a decent amount of magnesium are avocados.  However you may be excited to learn the most potent source of dietary magnesium is dark chocolate (higher in cocoa and lower in sugar).  One 29 gram square of dark chocolate has 95 milligrams of magnesium.

Other ways to get magnesium

If you have aching or tired muscles a great way to recover faster is by taking a hot/warm bath with 2 cups of epsom salts.  Epsom salts aren’t actually salts at all, because epsom salt contains no sodium or chloride.  However the epsom salt ingredients are magnesium and sulfate (sulfur), which can be absorbed through the body’s largest organ, the skin.  In addition to relieving muscle soreness, epsom salt baths can naturally draw out harmful toxins within the body.  Epsom salt baths can be excellent for skin conditions like athlete’s foot and eczema.  I feel supplements are essential for everyone, because over 90% of the population is deficient in this critical mineral.  There are several different supplemental forms of magnesium.  Forms of magnesium, like magnesium oxide are less bioavailable than the other forms, but can be used as an intestinal and bowel cleanser.  Dr. Joseph Mercola recommends magnesium glycinate which is a chelated form that he feels has the highest absorption rate.  Other forms like magnesium citrate (magnesium bound with citric acid) also have very high bioavailability, which I personally take every night to get to sleep.

Points to take home:

Magnesium is an essential trace mineral responsible for over 300 biochemical functions in the body

Magnesium deficiency affects over 90% of the population

Magnesium is primarily found in plant foods and can be taken in supplement form

Magnesium can help greatly with muscle cramping and heart beat irregularity

Magnesium can be used to have regular bowel movements

Magnesium is commonly taken as a sleep aide