The Crucial Mineral Most of Us Are Deficient In
"Magnesium, believe it or not, has been identified as an important catalyst for more than 375 reactions in our body."
It seems like everyone is talking about magnesium these days — and with good reason. We always knew magnesium is important for health, but the health community is discovering more and more that our bodies and brains need magnesium for even more important functions than we realized. In today’s part one of her two-part Magnesium series, Dr. Nancy Lin, PhD, will share some important magnesium facts: the role it plays in our health, how many of us are deficient, and what we can do about it.
- 06:42: Magnesium Deficiency
- 08:03: Symptoms of Magnesium Deficiency
- 10:49: The Role of Magnesium
- 12:34: How Magnesium Reduces Anxiety
- 14:08: Correcting a Magnesium Deficiency
- 15:14: Buddha Bowl Recipe
- 19:45: Magnesium and Stress
- 21:37: Getting the Right Amount of Magnesium
- 26:45: Wrap-up
Magnesium is now considered one of the most (if not the most), critical nutrients for our health and as Americans we are not getting nearly enough of it. Nearly 70% of us are substantially deficient in magnesium and that’s not good news for our health.
But what we’re going to talk about today is not just meeting the recommended daily allowance (RDA) for Magnesium, but taking a therapeutic level if you need more than the RDA. Again, everyone in the health world is talking about magnesium, and the topic has been building for the past two years. Check out this big article in the New York Times that explored the effects of Magnesium on sleep.
We at Smarter Nutrition launched our top quality Magnesium supplement, Smarter Magnesium, just last year in response to the overwhelming science and demand for a natural, fast-acting therapeutic magnesium supplement.
And with almost no marketing yet, this supplement is already a tremendous success — thousands of bottles sold, hundreds of 5-star reviews on Amazon – people are just absolutely loving it. They’re saying things like:
...and more. And these reviews make sense, because Smarter Magnesium is a pretty potent magnesium supplement. We’ll talk about what you need to look for in therapeutic level magnesium supplement in just a bit, so stay tuned.
We already mentioned that most people are deficient in magnesium — that’s because it’s a difficult mineral for most to get enough of from food alone. That’s why you really need to supplement every day in order to get the amount your body needs — and that’s just the smaller RDA amount.
If you’re deficient, then you’re likely experiencing a few of the symptoms of magnesium deficiency right now. Your doctor may even have told you to take more magnesium.
Symptoms of Magnesium Deficiency
Unfortunately, a magnesium deficiency can be hard to diagnose without a blood test. Many of the initial symptoms are shared with a wide variety of other health issues — so many people don’t think about magnesium when experiencing these types of symptoms. However, low magnesium is often a major contributing factor for people experience:
- Muscle spasms and cramping
- Muscle or joint stiffness and pain
- Rapid or irregular heart beat
- Headaches — often migraines (this is a big one: if you happen to be a migraine sufferer, magnesium supplementation is a must)
- Loss of appetite or even frequent nausea
- Anxiety and nervousness
- Increased stress, and
Low levels of magnesium have also been linked to increased likelihood of becoming obese or overweight. Research has demonstrated a relationship between the amount of magnesium in the body, and blood glucose levels and weight gain. We’ll explore that more in part 2 of this series.
If these symptoms are familiar to you, you may not be getting enough magnesium. As we already discussed, nearly 70% of U.S. adults don’t get even the required recommended daily intake of magnesium.
The Role of Magnesium
Magnesium, believe it or not, has been identified as an important catalyst for more than 375 reactions in our body, which we need to keep our systems going strong. If our body was an engine (and in many ways, it is) magnesium is the spark plug we need to start these essential functions. That is especially true for helping to deal with stress and preventing the debilitating symptoms of anxiety. There is a lot of information coming out now on mental health and the fact that we need to take magnesium levels more seriously.
We’re seeing research that demonstrates that magnesium may be helpful as a natural treatment for anxiety and to help stabilize mood. In fact, a recent review of 20 studies on magnesium demonstrated that taking magnesium daily is a natural, effective way to decrease anxiety and stress.
How Magnesium Reduces Anxiety
Magnesium helps to reduce anxiety and stress in two ways:
- First, by improving brain function, specifically by regulating neurotransmitters. Those are the little chemical messengers that send messages and signals from the brain throughout the body, especially the ones that control mood and happiness.
- Second, magnesium directly affects the part of your brain called the hypothalamus. Your hypothalamus is located right at the base of the brain, and while it's very small, it plays a crucial role in many important functions, including: releasing hormones, regulating body temperature, and regulating your pituitary and adrenal glands, which are directly responsible for how your body responds to stress.
So, as you can see, making sure you have enough magnesium is really essential for helping to manage your anxiety and stress levels.
Correcting a Magnesium Deficiency
So, what do we do? How do we fix this massive magnesium deficiency we are facing? Obviously, we need to take in more magnesium!
Being a natural holistic nutritionist, Dr. Nancy almost always recommends that her clients look to fix a deficiency by eating more specific natural foods, but magnesium is a little different, it’s an essential mineral that is really hard to get enough of from food alone and it’s too important to take a chance. There are foods that contain magnesium, like okra, avocado, spinach, banana,
almonds, spearmint, sesame and sunflower seeds, but do all of us really eat those foods every single day?
The answer is no and that’s we supplement. However if you do want to incorporate some of these magnesium rich foods into your diet, here’s a great way to start:
Buddha Bowl Recipe
Simply combine almonds and cashews, avocado, greens like spinach and Swiss chard, black beans, and quinoa, for a tasty meal with a good dose of magnesium in it.
Just take some quinoa (prepared beforehand) and top it with some organic black beans, organic spinach or Swiss chard that’s lightly been sautéed, in some avocado or olive oil. Top it with some fresh avocado and some toasted pumpkin seeds. It’s a great lunch or dinner, and you can toss in some steamed sweet potato to make it even heartier. But since you probably aren’t going to be eating a Buddha bowl at every meal, you will need to supplement to help correct a magnesium deficiency if you have one.
The problem with trying to get enough from food alone is compounded by the fact that food in stores today has less magnesium than ever before; a report published by Tufts University School of Medicine found that poor soil quality, resulting from aggressive agriculture overproduction has robbed soil of most of its magnesium, which means it shows up in smaller amounts in the foods we eat.
Another reason we are not getting enough magnesium is that Americans are eating too much processed foods. Most of these foods don’t contain natural magnesium, and if they do, they contain much less than natural foods. Take refined grains, like white flour — once it’s been processed, it only contains roughly 15% of the magnesium found in the whole grains it came from.
Magnesium and Stress
And we need more magnesium today than ever...
Research is showing that physical and emotional stress, both of which are at an all-time high in the U.S., literally suck magnesium from our bodies. There is an inverse relationship between magnesium and cortisol — also known as the “stress hormone”. This means the higher your magnesium levels, the lower your cortisol levels, which is good, but the opposite is true as well. The lower your magnesium levels, the higher your cortisol levels — and that is bad!
Consider how stressed we are today, both individually and as a society; it creates an almost endless cycle — stress decreases magnesium in the body, but we need magnesium to effectively deal with stress and anxiety. Where does it end?
Unfortunately, it often ends in place that’s not good, like a heart attack or a body ravaged by chronic inflammation.
Getting the Right Amount of Magnesium
So, what is the collective result of all this? Well, research shows us our average intake of magnesium today is less than half of what it was in 1900. In 1900, the average intake of dietary magnesium was 475 to 500 mg daily. Today, it’s closer to 175 mg daily. But let’s not get hung up on the RDA of magnesium. Yes, 70% of us are failing to achieve that, but let’s talk about the benefits of taking a higher level — a therapeutic level of magnesium, like what you get from Smarter Magnesium. That amount is between 250 mg and 270 mg of magnesium, which is far more than you can get from diet. But it’s also important to get it from the right source; not a synthetic supplement.
If it is synthetic, then you need a lot more. That’s because bioavailability is key when it comes to magnesium. You can’t just take any cheap magnesium supplement off the shelf and expect to get from it what it says on the label. Most magnesium supplements use low-grade, poorly absorbed forms of synthetic magnesium — like magnesium oxide. But what these companies never tell you is that these forms of magnesium are stable, tight compounds, which means they do not effectively release the free magnesium that can be absorbed by your body. In fact, taking a 250 mg tablet of magnesium oxide means your body is probably only absorbing 6 to 8 mg of the magnesium.
You need a high-quality marine-derived magnesium that is naturally highly bioavailable, like Smarter Magnesium. It also comes with a 100% plant-based avocado carrier oil, providing you with the bioavailable therapeutic dose of magnesium your brain needs to reduce stress and anxiety, and activate those more than 375 essential reactions we mentioned earlier. It comes down to natural, marine-derived magnesium softgels instead of traditional rock hard magnesium supplements found in stores.
And the results speak from themselves: just read the reviews, and you’ll see that thousands of people are benefiting from taking Smarter Magnesium every day. Dr. Nancy recommends Smarter Magnesium to her clients for everything from stronger bones and preventing muscle cramps, to better moods and so much more.
We’ll talk more about the benefits of Magnesium in part two of this series. In the meantime, visit click here to read more on magnesium, and take advantage of the great offers on Smarter Magnesium, it’s so affordable! Plus get free shipping within the U.S. and an additional 15% with subscription.
Today, we focused primarily on the symptoms of magnesium deficiency and the fact that it is a major contributor to stress and anxiety. Since stress saps our body of magnesium, and magnesium food sources (even natural food sources) contain less magnesium than ever before, it’s becoming more and more difficult to consume enough magnesium through food alone. This has been demonstrated by research that shows we are consuming less than half as much magnesium as we did 100 years ago! As a result, 70% of the population is deficient in magnesium and experiencing more stress, more anxiety, sleep issues, digestive issues, muscle and joint issues, and even weight gain as a result.
We recommend taking therapeutic dose of magnesium each day — the exact amount found in the bioavailable magnesium we offer. Stay tuned for part 2, in which we’ll continue exploring the important health benefits of magnesium you probably never imagined – things that could be nagging you right now.