Magnesium deficiency is a woefully underdiagnosed (almost as much as Vitamin D!) health issue which is plaguing the current population. Magnesium is so incredibly important to our physical and mental states yet however is woefully absent from most of our diets. Here are some of the benefits of having adequate Magnesium Levels as well as some of the side effects of having Magnesium Deficiency:
The Benefits of Magnesium include:
- Contraction and Relaxation of Muscles
- Production and Transport of Energy
- Production of Protein
- Healthy Cell Function
- Even Possible Reduction of Inflammation
The Effects of Magnesium Deficiency Include:
- Insulin Resistance in Children
- Muscle Twitching
- Reduced Ability to Learn
- Muscle Weakness
- And more
The list above may sound crazy, but that is how serious this problem is Getting enough Magnesium is very easy to do with diet and can also be supplemented very easily with little cost.
How do I know I am Magnesium deficient?
Well if you have any of the symptoms listed above, magnesium deficiency is probably a contributing cause. However, chances are if you have been eating the Western diet all your life, you are probably magnesium deficient. Best way to check whether you are deficient, is to run your average weekly foods through a program like FitDay and determine your average weekly Magnesium intake.
How much Magnesium do I need?
The recommended daily Magnesium intake is approximately 320mg for Females and 420mg for Males. However I personally have about 600mg. The reason for this is that I also love my Calcium. I love to drink milk and eat cheese, and also enjoy the fat-loss benefits of calcium. However, having a low Magnesium to Calcium ratio, has adverse effects in regards to stress and therefore cortisol. By balancing the Magnesium to Calcium ratio with extra Magnesium, I help mitigate these effects. For equilibrium, the body needs a 2:1 ratio of calcium to magnesium. I take about 1000mg of calcium a day so 500-600mg of Magnesium is optimal.
How do I get sufficient Magnesium?
Natural Paleo Food Sources of Magnesium
High Sources – Nuts and Seeds (Almonds, Pumpkin Seeds etc.) and Cocoa!
Moderate Sources – Some Fish (Salmon etc.) and Vegetables (Spinach etc.)
If like me you don’t like fish, or aren’t really into eating lots of nuts and seeds, Magnesium supplementation is very easy and cheap.
My product of choice is a Magnesium Citrate supplement called Natural Calm. It is only about $20 from iHerb (get $5 off your first order from iHerb by using coupon code KOS516) and that will last you about 2-3months. It relaxes my muscles after a hard workout at the gym and generally gives me an incredible nights sleep. Only problem is, that it tastes like crap (to me anyway) but you can get past that.
Side Note: Steer clear from mixed Calcium/Magnesium/Zinc supplements. The main reasons being that, the magnesium is mostly included in these supplements to counteract the stool hardening effects of calcium, and is often found in Magnesium oxide form which is hardly absorbed in the system. The second reason being that Calcium/Magnesium/Zinc all fight for absorption in the stomach and can overload the protein transport if you have them at the same time.
How to take Natural Calm Magnesium Supplement
Take a teaspoon before you go to bed. Increased by half a teaspoon until you reach about 500mg Magnesium or until your stool gets loose (dial it back if that happens). Simple.
Overall I recommend anyone who is serious about there health and the health of there families to consider upping there Magnesium levels. The costs are minimal, but the benefits are great, and that is what is most important.
What do you guys think? Any preference in supplements? Any Magnesium success stories? Comment below!
More Reading on Magnesium (thanks thaneverbefore)