Magnesium is an essential mineral involved in 300 enzyme reactions in the body. Because it plays a critical role in so many biochemical processes in the body, having a deficiency can wreak havoc on our health.
I like to think of it as the mineral that can help you relax. Trouble sleeping, migraines, muscle cramps, constipation, anxiety are just a few of the many “tightness” signs of a magnesium deficiency.
Although magnesium can be found in a wide variety of foods such as peanuts, almonds, cashews, leafy greens, avocados, and legumes; approximately 50% of all Americans are deficient in magnesium. Excessive alcohol intake, eating junk food, and unmanaged stress all can put you at increased risk of a magnesium deficiency.
There are many forms of magnesium supplementation available. Magnesium glycinate is one that I often recommend to my clients because it is generally well tolerated and has a high bioavailability. This means a lot of it can be absorbed and used by your body. Magnesium supplementation is generally recognized as safe. Depending on the symptoms, I usually recommend between 120 to 500 milligrams per day. Supplementing with magnesium has dramatically improved the quality of life for many of my clients suffering from things such as migraines, constipation, anxiety, and muscle pain to name just a few. If you are like many Americans, you may have a magnesium deficiency that is at the root of many unmanaged symptoms. Working with a functional and integrative dietitian can help you determine if supplementation may be right for you and the correct dosing and form of magnesium to use.