Magnesium is the 4th most abundant mineral in the human body and the majority of us don’t get enough of it. It is absolutely required for more than 300 reactions in the body. Without adequate magnesium, every single aspect of your health is impaired. In today’s episode we’ll cover 10 reasons you need magnesium for fat loss, for health, for energy and much more.
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10 Reasons You Need Magnesium
- To generate ATP, the energy currency of the body
- For mitochondrial permeability. Mitochondria are the energy factories within the body
- Manufacture of dopamine, one of your “feel good” neurotransmitters
- Proper electrical signaling within the brain, contributing to mood, memory, focus and attention
- Detoxification. Magnesium is required for the production of glutathione, one of the body’s most powerful antioxidants
- Insulin sensitivity. Magnesium is required for the production of the enzymes that turn on/off cellular receptors for insulin
- Protein synthesis
- Hormone production
- Cortisol metabolism & stress management
- Blood clotting
Your Magnesium Needs Are Higher If….
- You drink dark-colored sodas. The phosphates bind to magnesium and impair absorption
- You consume refined sugar
- You regularly consume caffeine
- You regularly drink alcohol
Signs of Low Magnesium Include…
- Constipation
- Trouble sleeping
- Loss of appetite
- Fatigue
- Cramping
- Restless leg syndrome
- Headaches and migraines
- Insulin resistance
- High blood pressure
Sources of Magnesium:
- 1 cup raw leafy greens: 24mg
- 1 cup cooked leafy greens: 157mg
- 3 oz mackerel: 82mg
- 1 avocado: 58mg
- 1 sq dark chocolate: 95mg
A few notes on forms of magnesium
- Magnesium sulfate, hydroxide and citrate often have a laxative effect
- Magnesium glycinate and threonate have the highest absorption bioavailability
- Magnesium taurate is great for relaxation and sleep
Hi Elizabeth! What about a Magnesium Oxcide supplement? I’ve been taking that but I’m not so sure if it’s the right one. I have MS and suffer from occasional constipation. I also have issues with being tired when I wake up (and all the time) no matter how long I sleep and I’ve gained 15lbs this past year and I’m not sure why….I guess it’s because I’m 45 now LOL!! I try to get enough Magnesium from food but I don’t eat those foods everyday so that’s why I take the supplement. Any suggestions you have for me will be Greatly appreciated!! Thank You!!!
I do not personally recommend magnesium oxide. I def think it’s best to stick with the forms I discussed in the episode. I link to a couple options in the show notes.
Ok great thank you so much!!!
Loved this podcast. Every single thing you mentioned about a magnesium deficiency I was in my car saying “I FEEL THAT WAY!!! THAT’S ME! I’m sluggish and tired when I wake up and snails move faster than my metabolism and I have mood swings! And migraines, holy crap! Yes. 3-5x a week.” Thank you so much for this one. Ever since the email came this past weekend I’ve been waiting to listen to it.
Wanted to ask – of the 3 different types of magnesium supplements you listed, if you wanted to take 1-2 of them, would you still just keep it with in the 400-800mg of daily Mag intake? Or will Magnesium Glycinate also have some of the same effects Magnesium taurate will?
Hi Jenn! Glad you enjoyed the episode! I’d stay around 800mg combined, not individually. There will be crossover benefits. Remember that mag taurate = magnesium plus taurine. So it absolutely has benefits of magnesium similar to magnesium glycinate. Both are mg.
One more question (cause I’m needy!! lol)
I have an appointment in less than 2 weeks to get my hormones checked out (Yay me!!) … think I should just wait until then before I start taking a Magnesium supplement or will it pretty much not matter within 1.5 weeks?
I don’t think I understand the question – why would you want to wait?
You’re a fast responsder! 🙂
You know how you shouldn’t go all “gluten free” prior to getting a blood test done to check your gluten? I guess I was thinking in those terms (if that makes sense).
Magnesium is required for hormone production and magnesium can help metabolize cortisol. I guess this depends on your perspective. For me personally (and this might not be your approach and that’s totally cool) – my body – how I look and feel – is the most powerful indicator of my health. Sure, I get lab tests done, but they aren’t my primary indicator of health. My hormonal biofeedback and body composition are. With that said, you could argue it either way based on what is most important to you.
Thanks for the response(s).