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!