Magnificent Mg

A few weeks ago, I shared an article on the topic of micronutrients and supplementation.

I discussed the importance of maintaining adequate amounts of key nutrients via your diet and what to do if you think you're coming up short in meeting the daily requirements.

(Here's the link to the article, check it out!)

https://www.thewellnesswandererblog.com/post/pills-worth-poppin

But I saved the best for last. The creme de la creme of micronutrients.

Magnesium. This micronutrient acts as a regulator for the absorption of most other micronutrients, which is why an insufficient intake of magnesium may lead to other deficiencies as well.

Research has linked bone density to adequate magnesium intake, as it helps regulate both calcium and vitamin D, two nutrients vital for bone health and the prevention of osteoporosis.

A diet high in magnesium is linked to lower risk of type 2 diabetes because of its important role in glucose control and insulin response. Magnesium helps to control insulin sensitivity, which is a precursor to diabetes and other chronic illness.

Magnesium also plays a role in muscular health, especially that of the heart. It has been found that people with low levels of magnesium are more likely to suffer from coronary heart failure and have a higher risk of mortality.

Recent studies suggest a strong link between brain and mood disorders and insufficient magnesium, tying it to everything from migraines and PMS mood swings to anxiety and depression. This is due to its strong influence on proper function of the HPA axis (hypothalamic-pituitary-adrenal axis or meeting point between the glands) which influences the way a person reacts to stress. The function of these glands also correlate with the development of certain types of seizures and Alzheimer's disease.

A sufficient intake of magnesium can improve bone density, alleviate migraines and PMS symptoms, and reduce your risk of many chronic diseases like type 2 diabetes, Alzheimer's, and heart disease...so how do you get enough?

Found in a variety of foods, this micronutrient is a powerhouse when it comes to your overall health. Here's some of the best sources of magnesium:

*Leafy greens (spinach and kale)

*Legumes (black beans and chickpeas)

*Sea food (salmon and tuna)

*Fruit (avocado and banana)

*Vegetables (broccoli, artichokes, and brussel sprouts)

Dark chocolate, chlorella powder, and tofu are also among the list.

Even if you consume these foods daily, you may still be falling short...

Nearly 75% of Americans are not meeting their recommended intake, while some are considered to have hypomagnesemia or magnesium deficiency. Magnesium inadequacy can be attributed to excess alcohol consumption, gastrointestinal disorders, and as a side effect of some medications; it is also more common in those with diabetes and older adults.

A few signs you may be falling short of the required amount of magnesium include:

*Fatigue

*Anxiety or depression

*Muscle cramps

*Changes in heart rhythm

*Migraines and even seizures

There are many forms of magnesium supplements available over the counter and are considered safe for most people. Typically the recommended daily allowance is between

300 mg and 420 mg depending on age and sex. The most common side affect due to excess doses of magnesium are upset stomach or diarrhea.

For more on which type of magnesium supplement may benefit you the most, check out this article! https://www.healthline.com/nutrition/magnesium-types