Do you want to beat stress, overcome insomnia, and feel absolutely incredible? Of course you do!!! The trick to feeling your best and thriving like no other is to get enough magnesium in your body. Despite this, 68% of Americans are severely deficient in this powerful mineral according to the National Institute of Health.
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According to Dr. Carolyn Dean, best selling author of "The Magnesium Miracle", magnesium deficiency is the leading cause of doctor's visits. How do you know if you need more magnesium in your life? If these symptoms sound familiar, it's very likely you're lacking magnesium:
Signs of Low Magnesium
Magnesium is one of seven essential macrominerals that you need to consume every single day in large amounts (100 milligrams or more).
Here’s your easy 4 part plan to getting more magnesium in your life.
1. Take a magnesium supplement
Magnesium supplements come in many forms including magnesium malate, citrate, glycinate and more. Each one has its own pros and cons, so you’ll have to do a little homework before you land on the right one for your body. Here’s a quick breakdown of the most popular types of magnesium supplements and how they work in the body.
- Magnesium Malate for Increasing Energy
Magnesium Malate supports energy production, healthy metabolism and promotes healthy nervous function. It’s best to take this supplement in the morning for increased vitality.
- Magnesium Glycinate for Sleep
Magnesium Glycinate promotes natural, healthy sleep patterns, including healthy REM cycle which is why it’s incredible for people suffering from insomnia. It’s best to take this supplement before bed.
- Magnesium Citrate for Relaxation
Magnesium Citrate has calming properties, helping your mind and body relax. Studies show this form of magnesium promotes mental and muscle relaxation. Take this supplement when you’re feeling particularly stressed or anxious.
- Magnesium Oxide for Constipation
Magnesium Oxide is most likely to deliver laxative side effects which is why it’s the key ingredient in products like Milk of Magnesia. It’s best to take this supplement when you’re dealing with a bout of constipation.
With all magnesium supplements, you’ll need to go low and slow in order to avoid stomach upset and diarrhea. Start with a small amount and break it up throughout the day. Then gradually increase every couple of days until you’re at a full dose.
2. Get your magnesium through your skin
The best absorbed form of magnesium doesn’t get eaten – it gets absorbed through your skin! It’s one of the easiest, safest and most effective ways to get more magnesium. Magnesium chloride can typically be found as an oil spray or a lotion. This type of magnesium is best for people who have digestive issues like poor absorption or leaky gut because it bypasses the digestive system for absorption directly to the cells; making it incredibly bioavailable and fast-acting. This means that you don’t have to wait for the magnesium to be digested, absorbed into the bloodstream and begin working. With magnesium chloride, there’s no messy tinctures or hard-to-swallow pills involved and no pesky side-effects like upset stomach or diarrhea.
3. Add minerals to your water
An easy way to get more magnesium is to re-mineralize your water. The water that most people drink today has been stripped of its naturally occurring minerals such as calcium and magnesium. Adding those trace minerals back in, can help to gradually boost your magnesium levels. Many companies sell concentrated mineral drops that you can easily added to your daily water intake. These trace minerals have been known to help soothe and relax the nervous system and help maintain a healthy cardiovascular system.
4. Eat magnesium rich foods
It's important to eat a diet rich in magnesium. These foods include:
- Green leafy vegetables - 150 mg | 1 cup
- Pumpkin Seeds - 92 mg | 1/8 cup
- Almonds - 80 mg | 1 cup
- Black Beans 60 mg | 1/2 cup
- Avocados 58 mg | 1 medium
- Figs - 50 mg | 1/2 cup
- Dark Chocolate 95 mg | 1 square
- Bananas - 32 mg | 1 medium
Make sure to eat a balanced diet and up your intake of the foods listed above to keep your magnesium levels up and your body satisfied.
Far less popular than some of the other vitamins and minerals, magnesium is a super critical nutrient that we need in order to optimize health and feel our very best. Thankfully, you’ll be able to get enough of this important mineral if you stick to a healthy diet and supplement properly.