The Power of Magnesium
Magnesium may not be the star of the show when it comes to vitamins and minerals, but it probably should be. Magnesium is involved in hundreds of enzymatic processes in our bodies and plays a crucial role in maintaining our overall health and well-being. If you are insufficient in magnesium, your body will have a hard time functioning optimally and if you are flat out deficient, you are much more likely to develop a whole bunch of problems. If that’s not enough to convince you to give magnesium a bit more attention, then consider that approximately 68-80% of adults in the U.S. are deficient in magnesium!
So, what exactly does this essential mineral do for us? Magnesium is involved in the synthesis of adenosine triphosphate (ATP), this is the primary energy for our cells and is necessary for cellular function and metabolism. It also helps us regulate muscle contractions and relaxation and that’s not just for our leg or arm muscles but our heart muscle as well! Magnesium also works with calcium and vitamin D to contribute to bone density and strength. If all that doesn’t sound like enough, magnesium plays a role in neurotransmitter signaling (that’s basically nerve cells communicating with each other).
When your magnesium is low or “deficient”, a condition also known as hypomagnesemia, not only is your body not going to function properly but it’s likely to develop some problems. Have muscle cramps or spasms? Low magnesium could be to blame. Feel fatigued or experience frequent migraines and headaches? Low magnesium could be the culprit. Have irregular heartbeats, high blood pressure, anxiety or depression, insomnia, or poor sleep? You guessed it, low magnesium could be a factor. Even weight loss can be affected as magnesium is involved in glucose metabolism and insulin sensitivity which also means low magnesium may contribute to insulin resistance, metabolic syndrome, and an increased risk for type 2 diabetes.
So, how did we get here? Why are so many Americans deficient in magnesium? A variety of things can cause magnesium deficiency such as certain medical conditions that cause poor absorption like celiac or Crohn’s disease. Certain medications such as acid blockers, some antibiotics, and some blood pressure medications can as well. Poor soil is also robbing our food of important vitamins and minerals and adding to depletion. Even stress, coffee, alcohol, and sugar, all deplete magnesium. However, the most likely cause of America’s majority having a magnesium deficiency is likely due to intake of ultra processed food and inadequate intake of magnesium-rich foods.
Fortunately, there are several strategies for increasing magnesium levels. First, increase the intake of magnesium-rich foods such as leafy green vegetables, nuts, pumpkin seeds, sunflower seeds, whole grains like quinoa, legumes, and seafood. Second, consider taking an Epsom salt bath which is basically magnesium sulfate. Not only can it help promote relaxation, but it may help replenish magnesium levels through the skin. Reducing stress and alcohol can also help support optimal magnesium levels. Finally, supplements are available in various forms (magnesium glycinate, magnesium citrate, magnesium oxide, magnesium sulfate, magnesium malate) but before starting a magnesium supplement, it is important to talk with your healthcare provider as your levels need to be determined first with simple bloodwork, but also because magnesium supplementation should be handled very carefully, if at all, in those with certain medical conditions such as renal insufficiency or kidney disease.
Magnesium is a powerhouse mineral that plays a critical role in numerous functions in the body. By understanding the importance of this mineral, recognizing the signs of deficiency, and implementing strategies to increase your intake, you will be well on your way to optimizing your health and wellness.
For more information on how you can transform your health one step at a time, visit my page on Instagram and subscribe for free at the bottom of any of my website pages (http://thehealthandwellnessnp.com) for weekly blog posts and other new and exciting upcoming information and together, let’s upgrade your health!