Magnesium plays a significant role in over 300 biochemical reactions in the body, including protein synthesis, blood glucose control, blood pressure regulation and muscle and nerve function. Yet approximately 80% of all adults are deficient. While some foods and medications contain magnesium, many of us are still not getting enough. Magnesium deficiency symptoms include muscle spasms, anxiety, irregular heart rhythms, migraine headaches, depression, insomnia, and chronic fatigue. Some peptic ulcer or acid reflux medications may reduce amounts of magnesium found in the body, and those suffering from type 2 diabetes or gastrointestinal diseases may be more likely to be deficient.

There are several ways to increase your magnesium levels, including eating magnesium-rich foods and using supplements. The great thing about this wonder nutrient is it’s extremely difficult to overdose, as the body will actively excrete any excess amounts. Foods high in magnesium include:

  • Whole grains
  • Leafy green vegetables
  • Halibut
  • Avocados
  • Beans
  • Cashews, almonds and other nuts

If these foods are already abundant in the diet but magnesium stores are still low then supplementation may be required. The most effective form of magnesium supplementation is the spray form, that can be directly applied and left on the skin. Have trouble sleeping? Spray magnesium on the skin and rub in before bed. Are you training hard and have sore muscles? Spray magnesium on sore spots for relief and increased recovery time. Magnesium sulfate is also found in Epsom salts, and soaking for 20 minutes or more post-workout can also aid in muscle recovery. Magnesium also supports a healthy heart, and supplementing can even aid in improving gastric motility (more regularity). I’ve personally experimented with several forms and brands of magnesium supplements, and my favorite (by far) is Ease Magnesium, by Activation Products.

Increasing magnesium stores in the body can resolve a host of symptoms, help you sleep like a baby, improve muscle recovery time, and help support the body in a variety of ways. Add an extra cup of leafy greens to your diet (spinach and Swiss chard are the most magnesium-dense) or spray some on before bed tonight.

For more information about magnesium and it’s benefits email me at emily@areyounourished.com