What your Energy levels are trying to tell you
Mineral Exploration: Magnesium
In the past week, five conversations have come up about much-required magnesium (Mg). I felt it was worthy of a conversation.
Like all of my insights and blog posts, start your kettle and pour yourself your favourite tea. Sip back and read more about magnesium. In this post, I’ll share more about what your body does with magnesium, signs of a magnesium deficiency, how to get your levels tested, causes of a depletion of the mineral, plus nutritional sources. I also share a cheat sheet on which magnesium supplement might be right for you at the end of this post.
Magnesium’s Magic
Magnesium is like the ultimate multitasking superhero in your body. It helps your muscles relax after a tough workout, supports a healthy heartbeat, and keeps your nervous system in check, reducing stress and anxiety.
Magnesium moonlights as a cofactor in various enzymes, aiding in energy production and protein synthesis. It's like the quiet director behind the scenes making sure the whole show runs smoothly. Plus, it plays tag-team with vitamins B1 and B6, boosting their effectiveness in your body. So, next time you enjoy a plant-based meal rich in magnesium, think of it as giving your body a backstage pass to a wellness concert.
Signs your body is whispering “Magnesium, please!”
Listen up! Your body has a language of its own, and when it starts dropping hints, pay attention.
Ever had one of those annoying eye twitches? Or maybe it’s the constant headaches? Are you sensing an uptick in anxiety and irritability? These may be like Morse code messages from your body, signalling a potential magnesium shortage. Muscle cramps, menstrual cramps, or even tingling in your hands and feet are like neon signs saying, "Check your magnesium levels!" Magnesium deficiency can also mess with your sleep, leaving you fatigued and drained. So, if your body is doing the magnesium mambo, it might be time to show it some mineral love.
The Nitty-Gritty of getting tested
If you’re now wondering what your magnesium levels are, I want you to cue your healthcare squad – your doctor or naturopath. They'll get you the blood (and/or urine) tests necessary to assess your magnesium levels.
With the guidance of your naturopath or doctor, they will assess your body's health report card and give you the inside scoop on whether your magnesium levels are low. With this personalized approach, you’ll ensure you're not shooting in the dark but rather taking targeted steps to optimize your magnesium levels. It's the first step in your journey to feeling energized, focused, and ready to conquer your day.
Why magnesium takes a hit
Life can throw curveballs at your magnesium levels. Digestive issues like IBS, kidney problems, or type 2 diabetes can deplete your magnesium stash. Diets low in magnesium or high in calcium, proteins, and/or fats might be culprits. If you're struggling with liver disease or chronic alcoholism, magnesium could be quietly slipping away. And let's not forget the impact of long-term medication use, like PPIs or diuretics.
And I’d be remiss if I didn’t mention stress. Stress can significantly deplete nutrients, in direct and indirect manners. Ensuring you have mechanisms in place to cope with stress is critical.
Once identified, we can work together to replenish those magnesium levels and bring balance back to your system.
Magnesium Goodness
Now, let's talk about delicious solutions! Magnesium-rich foods like legumes, almonds, nuts, and chia seeds are nutrient-packed powerhouses that your body will thank you for. Dark leafy greens, avocados, and that indulgent square of dark chocolate – they're not just treats; they're your tasty allies in keeping your magnesium levels in balance. A plain old baked potato with its skin serves as your magnesium-loaded canvas, ready to be transformed into a scrumptious masterpiece. It's not just about eating; it's about savouring the journey to wellness with each delightful, magnesium-rich bite.
Food first, then supplements
I quite often get asked about supplements, “Which ones should I take?” or “Which type is the right type for me?”. When it comes to supplements, you need to remember that we’re all different. What works for me, might not work for the next person. However, I get it. You want to do some of the investigation yourself. So I’ve created a cheat sheet for magnesium supplements. Click here to get your copy today.
Let me close by saying that we all have different needs and requirements. The Insights I’ve journaled here on my website are offered as free information and should not be misconstrued as advice. I highly recommend that you lean on your healthcare team to get you the bloodwork, tests, etc. before embarking on a new nutrition plan to deal with a condition that may not exist.
Sources:
Holford, P. (2011). The New Optimum Nutrition Bible. Crossing Press.
Magnesium. (n.d.). Nih.gov. Retrieved January 21, 2024, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Spritzler, F. (2018, August 22). 10 magnesium-rich foods that are super healthy. Healthline. https://www.healthline.com/nutrition/10-foods-high-in-magnesium
Wnorowski, T. (2023, April 17). 13 types of magnesium for stress relief, constipation, energy, sleep, and more. BodyBio. https://bodybio.com/blogs/blog/types-of-magnesium
