Greetings House of Buckle Blog readers! I can’t believe how fast time flies. It’s mid-October and fall is upon us as we round the last turn and head for home in 2019! As the weather changes and starts becoming colder I find myself indoors more (I hate cold weather) and that means I spend more time reading. In my readings one of the things that I have done a lot of research on is Magnesium. People in general are not knowledgeable about this amazing and necessary mineral and I am excited to talk to you about it here today. So grab a cup of your favorite hot beverage (I’ve stumbled upon a delicious licorice spice tea if you are interested…and its even better with a shot of brandy) and prepare to be amazed!
Magnesium Quick Facts
- Magnesium is the fourth most abundant mineral in the body
- It is present in all cells in living organisms
- It is involved in 600+ cellular reactions including making DNA
- In the body, 60% is found in the skeleton, 39% is found in the muscles, and 1% is extracellular
- An adult has about 24mg (4-6 teaspoons) of magnesium in his/her body
68% of American adults do not meet the recommend daily intake
- Low magnesium levels are linked to things such as depression, high blood pressure and heart disease, just to name a few
The part I want to highlight here is that magnesium is extremely essential and most of us don’t get enough of it in our daily intake. Magnesium helps heart health (may lower blood pressure and reduce risk of heart disease), promotes good/sound sleep, calms nerves, keeps you regular, prevents post workout muscle cramps, prevents headaches, can prevent depression and aids and improves bone health. Wow! Just think about all of that for a moment. Did you know magnesium was THIS important to your overall health?
Are you magnesium deficient?
Needless to say, low magnesium levels are a contributor to major health issues. The recommended daily dose for adults is 310-420 mg, depending on gender and age. How much are YOU getting? Start by looking at your diet. The foods we eat or don’t eat should be the basis and starting point for ALL health questions/issues. Magnesium rich foods include things like avocado, brown rice, black beans, almonds, cashews, spinach, and peanut butter (yeah!!!) just to name a few. Additionally, you can also take magnesium supplements. The dosing for such can vary depending on your needs. Remember, magnesium is used in a myriad of ways in the body therefore depending on your needs, your dosing requirements can vary greatly, from 125-2500mg!
Time to act!
Speaking of supplements, if you go to your local health food store you will notice all kinds of different magnesium supplements: Magnesium Citrate, Magnesium Oxide, Magnesium Orotate, etc. and this can be very confusing. I will cut through it all right here and give you the three to focus on, depending on your needs.
The 3 most absorbable kinds of magnesium and thus, the three I recommend spending your money on are:
- Magnesium Glycinate: This is a great magnesium for general health. It is more calming than the other forms and I recommend taking it an hour before bedtime.
- Magnesium Malate: This one is high in malic acid and thus is the one for post workout muscle cramps and if you suffer from fibromyalgia. This is more stimulating, so take it in the AM.
- Magnesium L-Threonate: This one crosses the blood/brain barrier and thus helps with brain/cognitive functions (cuts brain fog, helps focusing, memory, etc.). Can take in the AM or PM.
All magnesium forms do all of these things, but these three are the most absorbable and also, they each have these specific areas of specialty. These three are also the most expensive forms, but as with most things, you get what you pay for. Also note, it takes time for magnesium to build up in our bodies, especially if we are really low. This means that you need to get your supplement, take it daily, and then give it a week or two. If you take too much, you will know it as you will be on the toilet more than usual. If this happens, just reduce your dose.
- Solaray makes a really good Magnesium Glycinate 400mg.
- Source Naturals makes a great Magnesium Malate 1250mg.
- Jarrow’s Mag Mind is the best option for Magnesium L-Threonate 144mg.
There you have it, the skinny on Magnesium. I would encourage you to really give this a look and think on it and if you believe you are low or if you suffer from symptoms listed above, Magnesium supplementation may be the answer you have been looking for! Until next time, have a great rest of your week and remember, at Bucklebury we believe the best wealth is your health!