Magnesium is a crucial mineral required for over 300 processes in the body. Like sodium, potassium, and calcium, magnesium is an electrolyte, making it important for cardiovascular health, regulating blood pressure, mood, brain health, and because it is stored in your bones, skeletal strength.
Magnesium has been studied to have a calming effect on the nervous system, and insufficient levels of this versatile mineral have been linked to sleep disturbances, depression, anxiety, high cortisol, and chronic pain.
Optimizing your diet by eating magnesium-rich foods is one of the best ways to ensure you are getting additional nutrients the body needs.
Magnesium-Rich Foods
Pumpkin seeds- 168 mg per ounce
Almonds- 80 mg per ounce
Spinach- 78 mg per 1/2 cup cooked
Dark Chocolate (75% or higher)- 50 mg per ounce
Avocado- 44 mg per cubbed cup
Choosing a Supplement
Magnesium Citrate is the most commonly used form in supplements. Studies show that it enhances energy production. Magnesium citrate can have a laxative effect, making it helpful for those who tend to have issues with constipation.
Magnesium Gluconate is magnesium bound to the naturally occurring compound glycolic acid. Magnesium gluconate is well absorbed and will not cause loose stools. It has been shown to fight free radicals and the oxidative stress they cause. May be protective of the cardiovascular system.
Magnesium Glycinate Is a magnesium bound to the amino acid glycine. It is well absorbed and does not have a laxative effect. Glycine is a calming neurotransmitter in the brain, making this form of magnesium calming and relaxing.
Magnesium L-threonate is bound to threonic acid and has been studied to cross the blood brain barrier more efficiently than other forms of magnesium, boosting memory and easing anxiety.
Magnesium Malate is magnesium bound to malic acid, which is found naturally in apples and other various fruits and vegetables. Magnesium malate may be beneficial to athletes and those suffering from fatigue or musculoskeletal problems such as fibromyalgia.
Magnesium Orate is magnesium bound to orotic acid. Orotates are used by the body to create DNA and RNA. When bound to magnesium, orotic acid may support athletic performance and protect an already weakened heart.
Magnesium Taurate is magnesium bound to the amino acid taurine. Taurine has a calming effect on the brain and body. It influences the cardiovascular system by slowing the progression of arterial plaque, modulating blood pressure and heart rate, and supporting healthy blood clotting. Magnesium taurate does not cause a laxative effect.
*When choosing any nutritional supplement, be sure to purchase from a reputable company that practices third party testing to ensure quality and efficacy. https://wellevate.me/kelly-crout
