Getting enough vitamins and minerals is important, but what does “enough” really mean?
In the midst of busy lives, many of us just eat whatever we can grab, maybe pop a multivitamin, and consider the job done.
After all, it’s hard to understand how nutrients work in the body. As long as we feel “okay” we tend to forget that vitamins, minerals, fats, proteins, and carbs are literally the building blocks of our cells.
But our bodies have ways of letting us know when something important is lacking.
In this article, we’re talking about magnesium, a crucial mineral that most people (like, 80% of us) aren’t meeting our daily recommended value of.
Magnesium is an electrolyte and essential mineral utilized by every cell in your body.It’s involved in over 300 enzymatic processes, and contributes to almost everything, from cardiovascular health and bone strength, to blood sugar regulation and brain function.
Because it plays such a big role, getting enough magnesium can affect your body in ways that you can actually feel from day to day.
Here are 6 signs that inadequate magnesium may be impacting the way you feel, think, and perform.
Your Muscles Often Feel Sore or Crampy
Calcium and magnesium work together to help muscles contract and relax. Without enough magnesium, muscles don’t properly relax after contraction, which can lead to muscle soreness, cramps, or spasms.*
Not getting enough magnesium may leave you feeling sore longer after your gym sessions, too. Low magnesium levels can lead to a buildup of lactic acid, known to cause pain and tightness after workouts.*
You Aren’t Sleeping Well
If restless nights are common for you, inadequate magnesium might be the problem. Having sufficient levels of magnesium can work wonders for your sleep, and not just because it helps your body relax.
Magnesium plays a role in regulating neurotransmitters that quiet the nervous system and prepare your brain for sleep.It also regulates melatonin, the hormone responsible for guiding sleep-wake cycles.
This is why getting enough magnesium can improve your quality of sleep and help you stay asleep longer.*
Your Hormones Feel Out of Whack
Having balanced hormones boils down to 2 things: making enough of the right hormones, and properly eliminating them when your body is done using them.
Magnesium is a foundational mineral for building almost every hormone in the body. It is involved in processes that allow your body to make enough progesterone, estrogen, testosterone, serotonin, and more.*
Sufficient magnesium also helps the liver eliminate metabolized estrogen. This can help prevent excess estrogen stores that lead to estrogen dominance symptoms in women and men.*
Not getting enough magnesium from your diet can affect your body’s hormone regulation and contribute to symptoms of imbalance.*
You Get Depressed Easily
Studies suggest that low levels of magnesium are linked to a greater risk of depression, but adequate magnesium intake may help regulate mood.*
It is believed that this is accomplished in many of the same ways that magnesium regulates hormones and helps you sleep better.
By stimulating the calming devices of the nervous system, relaxing muscles, and supporting serotonin production, magnesium can promote a relaxed body, a calmer mind, and healthy mood stability.*
You Have Low Energy During Workouts
Let’s go back to middle school science class for a second.
Adenosine triphosphate (ATP) is the energy-carrying molecule found in the cells of all living organisms. ATP is the main source of energy in all of your cells, and magnesium is required for your body to produce and use it properly.
A study published in the Journal of Nutrition in 2002 demonstrated that low magnesium levels required participants’ bodies to use more energy and more oxygen to perform moderate-level tasks.
When your magnesium levels are sub-par, your muscles are more likely to tire quickly during exercise, and you may feel more generally fatigued for no apparent reason.*
You Feel Bloated A Lot
If you aren’t getting as much magnesium as you should, you may find yourself feeling puffy and irregular more often than you’d care to.
Not only can magnesium ease constipation by relaxing the muscles in the intestinal walls -- it also fights fluid retention and helps your body expel excess gas.
By relaxing the digestive tract muscles, adequate magnesium can encourage smoother, easier, more frequent bowel movements.*
Are You Getting Enough Magnesium?
If you experience a few of these symptoms, it might be related to your magnesium intake. Most people don’t get the ideal amount of magnesium from their everyday diets.
Try incorporating more magnesium-rich foods into your meals. Examples include:
- Black beans/Lima beans
- Almonds/Brazil nuts
- Squash/Pumpkin seeds
- Fatty fish
- Whole grains
- Dark chocolate (75% cacao or higher)
Magnesium Bisglycinate is Best for Supplementing
If you’re looking to add a supplement, we recommend using chelated Magnesium Bisglycinate.
This bioavailable form of magnesium is renowned for avoiding the stomach upset and laxative effects that can be associated with other formulations.*
We use the patented chelate system,TRACCS, to make this the gentlest, most highly-absorbable magnesium supplement available.
*Advice described in this article is intended for healthy individuals who may benefit from a higher dietary intake of magnesium. Serious magnesium deficiencies are very rare, but they can be dangerous. As always, you should visit your healthcare provider if you suspect you are seriously lacking in an essential nutrient.