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Magnesium

Oct 9, 2024

Magnesium is a mineral that plays a big role in making your body work right. More than 300 chemical reactions inside you depend on the mineral.

Your body cannot create it himself. But it is naturally present in many foods.

Without it, your muscles can't move the way they're supposed to. Your nerves won't send and receive messages. Magnesium also keeps your heart rhythm steady, blood sugar levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA.

Magnesium balance increases:

  • Bone density
  • Sleep quality
  • Vitamin D activation
  • Insuling sensitivity
  • Sking health
  • ATP stimulation

Magnesium balance reduces:

  • Mood swings
  • Inflammation
  • Constipation
  • Anxiety
  • Sugar cravings
  • Hypertension

Foods rich in Magensium

  • Avocado
  • Pumpkin seeds
  • Dark chocolate
  • Cashews
  • Almonds
  • Spinach (cooked)
  • Legumes
  • Black bean
  • Edamame
  • Green peas
  • Figs (dried)
  • Swiss chard
  • Quinoa
  • Flaxseeds
  • Chiaseeds
  • Bananas
  • Peanuts
  • Rolled oats
  • Nettles
  • Cacao
  • Coriander
  • Red Clover
  • Dill
  • Basil
  • Oregano
  • Sage
  • Spearmint

Supplements

Also, there are different magnesium supplements to use when having a magnesium deficiency with different symptoms:

  • Malate: musculoskeletal health, fatigue, muscle pain, tender points, fybromyalgia
  • Glycinate: anxiety, insomnia, calming the nervous system, perimenopausal symtoms,
  • Taurate: cardial function, sugar homeostasis, blood pressure, blood sugar balance
  • Threonate: Cognitive & mental ability, mood disorders
  • Sulfate: recovery, relaxation, muscle & joint pain
  • Citrate: digestion & constipation
  • Orotat: heart performance
  • Oxid: constipation
  • Carbonat: heartburn
  • Chlorid: muscle pain

But if you have no major health problems, try to get magnesium from what’s on your plate.