The human body needs minerals for proper function. Magnesium is a foundational mineral that plays a critical role in the body. It regulates approx. 80% of the body’s biochemical reactions and is a necessary cofactor in a plethora of enzymatic reactions (too many to count!). It is the 4th most abundant mineral in the body, responsible for:
- Muscle contraction
- Brain health (mood and cognition in particular)
- Blood sugar control
- Energy metabolism
- Nerve conduction
- Cell proliferation (protein synthesis in particular)
- Energy production
- Bone growth and maintenance
- Maintenance of blood pressure and heart rhythm
Osteoporosis, headaches and migraines, PMS, Type II diabetes, hypertension, and arrhythmia may be a few of the conditions tied to a deficiency of magnesium. Magnesium deficiency is rampant in the U.S., with an estimated 60% of individuals having suboptimal intake, and most don’t even know it! Common reasons for magnesium deficiency include (though there are many more than those listed below):
- Excess alcohol consumption
- Fewer than 3 servings of veggies daily
- Poor digestion and/or absorption of nutrients
To test magnesium levels in the body, Reboot Center offers serum and plasma blood tests (through LabCorp) that show blood levels, as well as a WBC intracellular panel, where magnesium is tested along with other vitamins, minerals, and amino acids.
Now to food (my favorite topic!):
I feel strongly that food is one’s best medicine. To incorporate more dietary magnesium into your regimen, consider the following magnesium-rich foods:
- Rice bran
- Pumpkin and squash seeds
- Cocoa powder (aka dark dark chocolate)
- Flax seeds
- Brazil nuts
- Sunflower seeds
- Tahini
- Spinach, chard
- Black beans
- Avocado
- Figs
As for extra magnesium supplementation, the chelates, magnesium glycinate, and magnesium citrate are generally the preferred choices, from a reputable company of course.
To health!
