Do You Really Need a Magnesium Supplement? Holistic Nutritionist Weighs In
Ladies, we all want to feel our best and give the best to our children, don't we? But the American standard diet just isn't cutting it. A lot of us are dealing with daily nagging symptoms or just not feeling like ourselves anymore. It’s time to prioritize our health so we can be full of energy and life into our golden years.
One question that a lot of you have been asking me lately is, "Do I need a magnesium supplement?" So, let's dive into it.
Why Magnesium is Important to Your Health
When it comes to minerals, magnesium is a biggie. It's involved in over 300 biochemical reactions in our bodies! But, most people are deficient or don't have optimal levels of this vital mineral.
Magnesium is your best friend as a busy mom or a young woman! It's a powerhouse that helps keep your immune system in top shape—because we know you simply don't have time to be sick. And hey, life can get stressful, right? Luckily, Magnesium is also an expert in mood regulation and anxiety reduction, helping you keep your cool and enjoy life more.
Now, let's chat about your bones. Magnesium is super important for bone health—it's like a helpful assistant for calcium absorption, making sure your bones stay strong and healthy. It's also a champ in keeping your muscles, including your heart, functioning smoothly, so you can say goodbye to annoying muscle cramps and fatigue.
And the cherry on top? Magnesium is a key player in energy production. It helps you stay energized all day, even when juggling motherhood or a bustling career!
Why You Might Be Deficient in Magnesium
You might be thinking, "But I'm already eating a magnesium-rich diet!" Here's a little heads-up, though: our food today isn't as nutrient-dense as it once was because the soil it's grown in is being depleted of essential nutrients. This is happening due to over-farming and nutrient-rich topsoil loss. So, even when you're eating right and choosing foods known for their high magnesium content, you might not be getting enough. It's a bit of a downer, but that's the reality of our modern farming practices. So even if you're eating super healthily, you might still be missing out on vital nutrients like magnesium.
Top Magnesium-Rich Foods
When considering natural food sources that are rich in magnesium, your mind should immediately go to leafy greens, various types of nuts, and a variety of seeds. Some of the foods that are known to contain the highest amounts of magnesium include almonds, spinach, and black beans. These foods not only offer a high magnesium content but also bring a plethora of other nutritional benefits.
However, it's crucial to keep in mind that due to the widespread problem of soil depletion, the actual amount of magnesium you're getting from these foods might not be as much as you think. So while it's important to include these foods in your diet, it's equally critical to understand that they may not provide the full amount of magnesium that your body needs.
Types of Magnesium
Did you know that magnesium, an essential mineral for our bodies, actually comes in nine different types? Each of these types offers its own unique benefits, contributing to different aspects of our health and wellness.
Magnesium Glycinate
This form is highly bioavailable and gentle on the stomach. It's often recommended for those who are trying to correct deficiency. It is also linked to improvements in mood and mental well-being.
Magnesium Taurate
This is the choice for cardiovascular health. It binds with taurine, an amino acid that supports heart and brain health.
Magnesium Oxide
While it boasts a high level of elemental magnesium, it's not as bioavailable as other types. This means your body may not absorb it as effectively. It's often found in grocery store supplements and can help with constipation relief.
Magnesium Citrate
This form is also commonly used for its laxative properties. It has a higher absorption rate than magnesium oxide.
Magnesium Bisglycinate Chelate
This type stands out for its unique form where magnesium is bonded to two molecules of the amino acid glycine. This "chelation" makes magnesium highly absorbable and bioavailable while being extremely gentle on the stomach, making it an excellent option for those with sensitive digestive systems.
Magnesium bisglycinate is often recommended for individuals seeking to improve sleep quality, reduce anxiety, and support overall mental health without the laxative effect commonly associated with other forms of magnesium. It combines the calming effects of glycine with magnesium's known benefits for muscle relaxation and nervous system support, making it a go-to choice for those looking to enhance relaxation and promote a restful night's sleep.
GutPersonal’s The Miracle Worker Magnesium Powder is in this form and I LOVE it! Use code BAILEY for 15% OFF!
Magnesium Chloride
It can be effectively absorbed both orally and transdermally (through the skin) and is used for detox and kidney function support.
Magnesium Sulfate (Epsom Salt)
Although it's mostly used externally for muscle relaxation. These are my favorite magnesium salt flakes that I use in my baths and my boys love when I bring them out too!
Magnesium Lactate
This type is used for treating digestive issues due to its higher levels of bioavailability, especially when taken with meals.
Magnesium Malate
Recommended for those suffering from fatigue, since malic acid—a key component in magnesium malate—is a vital part of cellular energy production.
Magnesium Aspartate
This form has high bioavailability and is useful for muscle recovery and fighting fatigue.
In functional medicine, the quality and form of nutrients are essential. While magnesium oxide is common in many over-the-counter brands due to its low cost, its bioavailability is relatively poor compared to other forms. Therefore, it may not be the most effective choice for correcting a magnesium deficiency. It's always wise to choose high-quality supplements from reputable sources to ensure maximum benefits.
Best Supplement Brands
When it comes to magnesium supplements, I have two brands that I absolutely adore and trust: GutPersonal’s The Miracle Worker (use BAILEY for 15% off your order!) and Designs for Health Magnesium. These two brands have proven themselves to be the most reliable and effective based on my personal experiences. Over time, I've tried and tested numerous magnesium supplements, but none have compared to these two. They have always delivered on their promises of quality and efficacy, making them my go-to choices for magnesium supplementation.
Can Children Take Magnesium?
Your kiddos can indeed take magnesium. This little mineral is super important for a bunch of body functions and can offer a whole lot of health benefits. But remember, like with any new supplement or diet change, it's always best to have a chat with your trusted healthcare professional first. They can make sure it's a good fit for your little one and that it won't mix up any current medications or conditions.
As a mom to two little boys myself, I know how important it is to support the health of our families. Whether you're planning for the future or seeking to enhance your family's health today, integrating nutrient-dense foods into daily meals and supplementing wisely can make a big difference.
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Ready to take your family's nutrition to the next level? Download the new ebook, "Easy Whole Food Swaps for Healthier Family Meals." It's packed with practical strategies for integrating nutrient-dense foods into daily meals. Let's start this wellness journey together, ladies!
*This post is for informational purposes only and should not replace the advice of a healthcare professional.
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