Magnesium: from misunderstood to mainstream

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!