The Essential Mineral Fueling Your Body's Vital Functions
Magnesium, the twelfth element on the periodic table, gets its name from Magnesia, a district in Greece. The mineral is connected to more than 300 metabolic processes, including energy production, nerve signal transmissions, blood pressure regulation, and muscular contraction. Clearly, it’s important just for mere survival.
There are two categories of minerals that you need in order to keep living: macro and trace minerals. Macro minerals are substances you need more of, while you can get by with only a small amount of trace minerals, such as iron, manganese, copper, iodine, zinc, cobalt, and selenium. Magnesium is a macro mineral (as are calcium, phosphorus, sodium, potassium, chloride, and sulfur), meaning that you need a significant amount to function.
So, what does magnesium do? Well, it’s similar to calcium in that it helps build stronger bones and teeth. It also assists with the regulation of blood sugar, and enabling blood to clot and enzymes to perform as intended. When you don’t have enough magnesium in your body, severe disruption can take hold.
Sadly, our standard American diet (SAD) is unbelievably short on nutritious, magnesium packed foods. However, magnesium can be found in tons of different foods like avocados, legumes (beans), dark leafy green vegetables, raisins, nuts, seeds, whole grains (brown rice, oatmeal, etc.), wild seafood, poultry, beef, and dark chocolate! Men 31 and older need about 420 milligrams of magnesium a day while women the same age need about 360 milligrams a day.
Magnesium can also be absorbed through the skin which is another convenient and effective way to increase your magnesium levels. The top five benefits of transdermal magnesium are as follows:
- Fights chronic pain
- Helps you sleep
- Beneficial for heart health
- Keeps bones strong and healthy
- Treats skin problems
Try out our Magnesium Spray for yourself!
There are also at least 11 different kinds of magnesium, but here is a rundown of the most common helpful types.
- Magnesium oxide: Typically used for digestive issues; not as absorbable as other forms; may help prevent migraines; may cause diarrhea or cramping
- Magnesium citrate: Nicely absorbable, especially in liquid form; can relieve constipation
- Magnesium sulfate: Commonly known as Epsom salt for treating bruises, cuts and stuff muscles, can treat constipation, low blood magnesium and preeclampsia in pregnant women; oral side effects may include stomach pain, bloating, nausea or headache; soaking solution side effects may include redness, irritation or infection
- Magnesium hydroxide: Commonly known as milk of magnesia; comes in various oral forms; also added to some skincare products for its anti-inflammatory and antimicrobial properties; can be orally used to relieve constipation and indigestion; may cause loose or more frequent stools
- Magnesium gluconate: Often used for diagnosed magnesium deficiency since it’s less likely to cause diarrhea; one of the best-absorbed types of magnesium; used to treat low blood magnesium that may be caused by medical conditions such as gastrointestinal disorders and kidney disease; could cause diarrhea and upset stomach
- Magnesium glycinate: Readily absorbed by the body, though scarcely researched; could ease sleeplessness, tense muscles, and anxiety
- Magnesium L-threonate: Able to cross the blood-brain barrier, rendering it potentially beneficial for brain health and cognitive function; may also relieve insomnia, muscle tension, and anxiety
- Magnesium malate: Quickly absorbed by the body; can lower muscle pain, though some studies observe no effect in elderly adults
- Magnesium chloride: Often used in lotions or oils to support muscle and joint health
- Magnesium taurate: Combination of magnesium and taurine. Supports healthy blood pressure and blood sugar. Used to build proteins, taurine is an amino acid. Folks who experience type 2 diabetes have been shown to be low in taurine.
It's amazing how much you'll feel better once your properly fueled with magnesium!
References
Water Temple. (2023). Top 5 Benefits of Topical Magnesium. Retrieved from: https://www.watertemple.com.au/top-benefits-of-topical-magnesium/
NIH. (2023). Magnesium. Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
R. Rydell. (2023). A Beginners Reference to Magnesium: An Essential Mineral for Proper Body Functioning. Retried from: https://avoiceforchoice.substack.com/p/a-beginners-reference-to-magnesium?utm_source=post-email-title&publication_id=682101&post_id=139319897&utm_campaign=email-post-title&isFreemail=true&token=eyJ1c2VyX2lkIjoxMjczNTEyNjAsInBvc3RfaWQiOjEzOTMxOTg5NywiaWF0IjoxNzAxNDA3MjY5LCJleHAiOjE3MDM5OTkyNjksImlzcyI6InB1Yi02ODIxMDEiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.cqTnw482lTn5jCM-IPC3Wqe8J36JMAB5Zk8GURd127U&r=23tkv0&utm_medium=email