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More magnesium please!

Magnesium - Chemical Element

Magnesium – Chemical Element

To follow up my recent post on the importance of vitamin D, this blog post will focus on magnesium.

  • Magnesium is a player in over 300 enzymatic reactions in the body.
  • Magnesium is found throughout the body in areas like red blood cells, bones, and is highest in muscle.
  • Magnesium deficiency is becoming more common especially in diets high in refined foods

A quick pub med (the gold standard of evidence based medicine) reveals magnesium being supportive from everything from PMS, diabetes, cardiovascular to bone health.

How do you know if you need more magnesium?  Unlike vitamin D which we are able to test with a blood draw, serum magnesium levels are not as accurate in determining the whole body magnesium reserves.

Deficiency symptoms can present as some of the following.

  • Memory and concentration difficulties
  • Depression
  • Mood swings (Irritability, nervousness, and anxiety)
  • Insomnia
  • Constipation (magnesium is the active ingredient in many laxatives)
  • Migraines
  • PMS and cramping
  • Fibromyalgia and muscle pain
  • Fatigue
  • ADHD

Food sources of magnesium include: green leafy vegetables, nuts, seeds and legumes.

In some cases magnesium supplementation are needed to optimize levels, but because of the variety of different forms available its important to discuss with your health care provider.

Call and schedule a visit to optimize your health.

 

References:

Magnesium basics
Wilhelm Jahnen-Dechent Markus Ketteler
Clinical Kidney Journal, Volume 5, Issue Suppl_1, 1 February 2012, Pages i3–i14, https://doi.org/10.1093/ndtplus/sfr163

 

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