Magnesium can help to:
- Reduce stress
- Relieve anxiety
- Metabolize estrogen
- Relieve tight muscles
- Improve Energy
- Promote a good nights sleep
And that is just some of the primary benefits of magnesium.
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Some causes of a lack of magnesium include:
- soil depletion of magnesium
- processing of foods that depletes magnesium
- consumption of refined carbohydrates
Eating refined carbohydrates depletes magnesium stores because the glucose found in refined carbohydrates requires magnesium to make energy. But, these foods are deficient in magnesium and thus further deplete the body of magnesium stores.
Magnesium deficiency is one of the most common nutrient deficiencies in the general population. Magnesium is also an alkaline mineral that helps to buffer acidity and maintain pH balance.
Some signs and symptoms of magnesium deficiency include:
- fatigue
- irritability
- insomnia
- nervousness
- nausea
- anxiety
- tight muscles
- twitching eye
- chocolate craving
- menstrual cramps
- PMS and estrogen dominance
- high blood pressure
- insulin resistance
Magnesium for energy
Magnesium can help to improve energy levels as it is required by the mitochondria to make energy in the body. Magnesium is a crucial nutrient needed to use glucose by helping to convert glucose to ATP (the body’s usable form of energy).
One reason why someone may feel fatigued can be due to a lack of magnesium. Magnesium malate is a form of magnesium that helps with energy production.
Magnesium and stress
Magnesium can help to reduce stress as magnesium is needed to help clear stress neurotransmitters. Too much adrenaline and stress neurotransmitters in your system can cause you to feel anxious.
If you have a hard time winding down after a stressful day or event, magnesium can help you to relax. Magnesium clears the stress neurotransmitters such as dopamine, epinephrine, and norepinephrine.
Magnesium plus contains magnesium plus B6. These two nutrients work together to support healthy stress levels. In addition, vitamin B6 helps convert glutamate to GABA, a relaxing, feel-good neurotransmitter.
Magnesium and Sleep
Magnesium before bed will also help to promote better sleeps by clearing the stress neurotransmitters. Lowered stress levels promote a more relaxed state that is conducive to sleep.
Optimal Sleep is a fantastic supplement for sleep and stress. Magnesium is known as the relaxation mineral that in optimal sleep. It also contains vitamin B6 and niacin to support GABA production, which has a calming and relaxing effect on the brain that is beneficial for sleep.
5-HTP is the direct precursor to serotonin (aka the happy hormone) that is converted into melatonin. Optimal melatonin levels promote better sleeps. 5-HTP is a beautiful nutrient in optimal sleep to promote a night of better sleep.
Ashwagandha is an adaptogenic herb found in Optimal Sleep that helps to balance cortisol levels. If cortisol levels are too high, it is much harder to fall asleep and stay asleep.
Magnesium for tight muscles
Tight muscles, twitching eyes, and cramps can also be signs of a lack of magnesium, as magnesium helps relax muscle tissue.
Both calcium and magnesium work together in the muscle and heart tissue. Calcium is responsible for the contraction of muscles, and magnesium helps to relax the muscle.
An inability for muscle tissue to fully relax is often due to a magnesium deficiency. Using a topical magnesium chloride oil directly on tight muscles is a fast and effective way to relieve muscle tightness.
When I notice tight muscles, I take magnesium internally via a supplement and use a magnesium chloride oil topically.
If your muscles are screaming out in soreness, your body’s 300 other functions that need magnesium will likely be struggling.
Smooth muscle also surrounds blood vessel walls. The constriction of the smooth muscle surrounding blood vessels can lead to high blood pressure. Magnesium can help to ease the contraction of tight smooth muscles.
Magnesium and estrogen dominance
The COMT enzyme is one of the primary enzymes that breaks down estrogen in the body. Magnesium and SAMe are cofactors for the COMT enzyme to function and metabolize estrogen.
A lack of magnesium is associated with a slow COMT gene. Taking magnesium can help to speed up the COMT gene to metabolize estrogen. Clearing excess estrogen in the body is crucial for preventing estrogen dominance and PMS.
With so many health benefits of magnesium, it truly is necessary to ensure you are eating good sources of magnesium. To ensure optimal magnesium levels, avoid processed foods that are deficient in magnesium.
With over 300 functions that need magnesium, it is crucial to eat foods high in magnesium.
Some good sources of magnesium include:
- dark leafy green vegetables
- almonds
- pecans
- cashews
- brazil nuts
- millet
- brown rice
- banana
- beans and legumes
- dark chocolate and raw cacao
- soy products if tolerated.
Anyone who has symptoms of magnesium deficiency should ditch the processed carbs and eat foods high in magnesium. Here is a list of the top vegan foods high in magnesium for weight loss.
If you have symptoms of magnesium deficiency, you may want to supplement as well. Restoring optimal magnesium levels will help your body in over 300 various functions.
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