Habit #19 Get more magnesium in your life

Getting enough magnesium is a habit that can improve your health in many ways. A shocking percentage of Americans are deficient in magnesium. Some estimates say that possibly over 80% of Americans lack enough of this important nutrient.

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Just like with vitamin D, if you don't have enough magnesium, your body cannot function optimally.  Low levels of this important nutrient can lead to deterioration of metabolic function which can turn into more serious health problems. 

Magnesium is critical for the optimization of your mitochondria, which have enormous potential to influence your health, especially the prevention of cancer.

In fact, optimizing mitochondrial metabolism may be at the core of effective cancer treatment. But your mitochondrial function is also crucial for overall good health, energy, and athletic performance. (source)

Are you deficient in magnesium?

Early signs of deficiency may include headaches, nausea, and vomiting, fatigue, or weakness. More chronic deficiency can lead to far more serious symptoms such as:

Abnormal heart rhythms
Anxiety
Asthma
Blood clots
Bowel diseases
Chronic Fatigue
Depression
Diabetes
Heart Disease
High Blood Pressure
Hypoglycemia
Insomnia
Kidney Disease
Liver Disease
Migraines
Muscle cramps
Osteoporosis
Seizures
Tooth Decay

If you've recently had a blood test, you might assume it would show a magnesium deficiency. But only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not very useful. 

Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it's quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.” (source)

Drinking excessive amounts of caffeine or soda can deplete this mineral from the body. Many older adults, especially women in menopause, have this deficiency.  Those suffering from an impaired digestive system such as leaky gut, Crohn's and Ulcerative Colitis.

How to get more magnesium

One way you can get more is by drinking green juice.  Focus on leafy greens. When I make juice I no longer add fruit to it at all. However, if you are just starting out you might want to add a small piece of fruit or otherwise a pinch of stevia to make it more palatable.

My favorite way to bring up my levels is by taking a bath in Epsom salts or magnesium flakes. If you don’t enjoy baths, you can get the same benefit by soaking your feet in an Epsom salt bath. That is because Epsom salt is a form of magnesium that is easily absorbed through the skin. When you take an Epsom salt bath, you may feel relaxed and sleepy afterward.

Magnesium Supplementation

Even though I eat magnesium rich foods and do Epsom salt soaks, I still supplement with magnesium.  Magnesium is quite safe so you don't have to worry about taking too much.

The recommended dietary allowance (RDA) for magnesium ranges from 310 to 420 mg per day, depending on your age and sex. However, some researchers believe we may need anywhere from 600 to 900 mg/day for optimal health.

When it comes to magnesium the nutrients calcium, vitamin D, and K2 also come into play. These four nutrients work together synergistically, with one supporting the other. All of them are needed in order for each individual nutrient to perform properly.

This powdered form of Magnesium Glycinate is a chelated form of magnesium that offers effective levels of absorption and bioavailability. These magnesium capsules come from Bulk Supplements and are very affordable. I like that they don't come in plastic bottles. There are several different types of magnesium, so I recommend reading what each type is best for to make a personalized choice based on your specific needs.

If you have found that you are consistently having low Vitamin D, it could be because you also need to add in this mineral!  Supplementing might be just what it takes to bring vitamin D up to an optimum level.