Magnificent Magnesium
Marie Hoffman
Hello friend 😃. As we sojourn along our path to better health together, there are many things to learn and do to make our lives better. One that we will explore today is the importance of maintaining healthy levels of the always magnificent magnesium. It’s is a truly amazing mineral that’s finally getting the attention it deserves.
Why Magnesium is the Must-Have Mineral
We can liken magnesium to a Swiss Army knife—of nutrients. It’s involved in over 300 enzymatic functions in your body, which means it's basically the multitasking maestro of the mineral world. It helps with muscle and nerve function, energy production, metabolism and even keeps your heart rhythm steady. Basically, if you want all you parts to work right you better make sure you’re getting your Mg baby!
Types of Magnesium and Their Superpowers:
Magnesium Citrate:
The party starter of magnesium. It's easily absorbed and often used to get things moving, if you catch my drift. This is one of the most bioavailable and popular forms of Mg. Just make sure you have a bathroom nearby while getting your dosage straight.
Magnesium Glycinate (or Bisglycinate):
This one’s a gentle soul. Well absorbed by the body and easy on the stomach, making it suitable for those with sensitive digestion. It's often recommended for reducing anxiety, promoting relaxation and aiding sleep due to the calming effect of glycine. It may also help with leg cramps. Sooo, if you’re feeling like a hot nervous mess ya might wanna give this one a try.
Magnesium Chloride:
Think of this as the tough guy. It's often found in the form of magnesium oil for topical application, which some people say soothes their sore muscles. The data is not definitive here but many claim it’s great for anyone who's ever muttered, "I'm not as young as I used to be."
Magnesium Sulfate (Epsom Salt):
The classic. Not only does it help with muscle soreness, but it turns your bath into a spa, making you feel like royalty without the need for a castle.
Magnesium L-Threonate:
Smarty Pants. Particularly beneficial for brain health, as this form can cross the blood-brain barrier more effectively than other magnesium types. It's studied for its potential in improving memory, reducing symptoms of depression and potentially helping with conditions like Alzheimer's due to its effect on neuron health. So if you find yourself wandering from room to room thinking ‘what was I looking for 🧐’ you might consider popping one of these.
Magnesium Taurate:
The heart of the matter. Linked to heart health benefits, including lowering blood pressure and supporting cardiovascular function. It might also aid in managing blood sugar levels. Remember, as with all supplements too much may be unsafe so don’t overdo it, my friend.
Magnesium Malate:
Feel good fella. Known for its potential benefits in treating chronic pain, fibromyalgia and fatigue. It combines magnesium with malic acid, which is thought to improve absorption and energy production. Perhaps this could be the pain panacea you’ve been seeking.
Magnesium Aspartate:
Old faithful. Well absorbed by the body; often used for general magnesium supplementation to support energy production due to the role of aspartic acid in metabolism. Just the basics.
Magnesium Oxide:
Maybe, maybe not. Primarily used for digestive issues like heartburn, indigestion and constipation due to its laxative effect. However, it's poorly absorbed, making it less effective for correcting deficiencies but useful for gastrointestinal relief. The jury is kinda out on this one.
Magnesium Chloride:
Lighten the mood. Can be used both orally and topically. Orally, it's used to treat low magnesium levels and might help with conditions like depression. Topically, it's used for muscle soreness, but its impact on systemic magnesium levels via skin absorption is limited. Info on this version is limited.
Magnesium Orotate:
VIP. While less common and more expensive, it's suggested for heart health and athletic performance enhancement due to orotic acid, though scientific support is limited. If you like the luxury version of things, congratulations, you found fancy.
Supplements aren’t always the way to go…here are some whole foods that are high in Magnesium.
Where do we find this mineral marvel in nature? Here are some everyday foods that pack a Mg punch:
Pumpkin Seeds, hulled, roasted- 150 mg per ounce (28 grams)
Sunflower Seeds- Approximately 150 mg per ounce (can vary based on source)
Almonds- 80 mg per ounce (28 grams)
Cashews- 72 mg per ounce (28 grams)
Black Beans, boiled- 60 mg per half cup (125 grams)
Lima Beans, cooked- 63 mg per half cup (90 grams)
Soybeans (edamame), prepared- 50 mg per half cup (100 grams)
Brown Rice, cooked- 78.8 mg per cup (195 grams)
Quinoa, cooked- 118 mg per cup (185 gram's)
Spinach, cooked- 157 mg per cup (180 grams)
Swiss Chard, cooked- 150 mg per cup (175 grams)
Kale, cooked- 23 mg per cup (130 grams, raw)
Collard Greens, cooked- 32 mg per cup (190 grams)
Avocado- 58 mg per medium avocado (200 grams)
Banana- 31.9 mg per medium banana (118 grams)
Plain Yogurt- 18.7 mg per 6 oz serving (170 grams)
Salmon- 53 mg per 3 ounces (85 grams)
Mackerel- 63.4 mg per half fillet (112 grams)
Pollock, cooked- 51 mg per fillet (151 grams)
Dark Chocolate (70-85% cocoa)- 228 mg per 100 grams (or about 65 mg per ounce)
Tofu, firm- 35 mg per 3.5 ounces (100 grams)
These are ballpark numbers that can definitely be affected by preparation methods and sources (can we get a shout out to all of the nouveau hippie regenerative farmers and sustainable fisheries out there). Remember that bad soil and water = mineral and vitamin deficient foods. This is one of the reasons that supplementation can be beneficial.
In the end, adding a bit more magnesium to your life is like having a much needed talk with your most calm and dependable friend. It doesn't solve all of your problems, but it can sure make everything feel better and run a bit smoother. So here’s to magnificent magnesium, the mineral that keeps us from becoming human chaos!
