The benefits of magnesium: from food & supplements
Erin Stokes, Naturopathic Doctor, MegaFood Medical Director | Aug. 2020
Magnesium is a vital nutrient that’s needed to maintain optimal health.* Having enough magnesium is key to a lot of functions that our bodies perform every day.* In fact, magnesium is involved in the functions of over 300 enzyme systems! It is important for carbohydrate and fat metabolism, nerve impulses, and supports muscle relaxation.* It plays a role in maintaining normal heart rhythms and cardiovascular function.* And it promotes a sense of calm and relaxation.* If that wasn’t enough, magnesium is also vital for maintaining healthy bones by helping with the assimilation of calcium and vitamin D.*
Do you get enough magnesium from your diet?
Magnesium is found in both plant and animal foods, such as spinach (yum!), black beans, pumpkin seeds, almonds, avocados, brown rice, salmon and more. Sounds like it would be easy to get enough, right? Unfortunately, according to Tieraona Low Dog, M.D., MegaFood Chief Medical Advisor roughly 50% of us aren’t meeting the RDA of magnesium in our diet, which she states in her book Fortify Your Life.Footnote 1
Magnesium is a macro-mineral, meaning we need it in large quantities (400+ mg each day), as compared to micro-minerals, such as iodine and zinc, which are also vital, but needed in smaller amounts. Making sure we’re getting enough of this important mineral can be tricky. In addition to low dietary intake of magnesium, there are other factors that may affect magnesium levels! (Check with your healthcare practitioner to find out if you are at risk).
Supplementation from a trusted source
Strive to include more foods high in magnesium from your daily diet, and add a magnesium supplement if you aren’t able to meet your needs through diet alone. In her book Fortify Your Life, Dr. Low Dog recommends 200 to 300 mg of supplemental magnesium each day for most people.
These days, many people are looking to alternative delivery forms in their supplements for ease and convenience. To meet that need, MegaFood now features magnesium supplements in both powder and soft chew forms. Relax and Calm* Magnesium Powders contain a gentle and highly absorbable combination of magnesium citrate, malate and glycinate.* The powder delivers 300 mg of magnesium per serving and is offered in both Raspberry Lemonade and Blackberry Hibiscus Oasis flavors, so you can choose that suits you best! These powders blend easily with water and can be taken any time of day. Since magnesium supports muscle relaxation,* I like taking my magnesium supplement in the evening before bed.
If you prefer a soft and yummy chew, the grape MegaFood Relax + Calm* Magnesium Soft Chews contain 250 mg of a magnesium citrate and malate complex. The chews are vegetarian, free of gelatin and have 3 grams of sugar per serving. These good-tasting forms make it easier to remember to supplement your diet.
Where you get your nutritional supplements from matters, too. At MegaFood, we take our minerals (and vitamins, and herbs!) seriously and obsess over every detail. Glyphosate? Our entire line is certified glyphosate residue free. Gluten, dairy, soy? You won’t be getting any of those, either.
Be sure to work closely with your healthcare practitioner if you’re on any medications, or want more information about determining if magnesium is right for your individual needs.
Shop MegaFood Magnesium.
Try this amazing Strawberry Mango Spinach Smoothie, made with fresh strawberries, frozen mango, and magnesium-filled baby spinach.
Want to learn about what other key nutrients can help you with optimal wellness and energy? Build your energy from the ground up.
1https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h4