Magnesium is one of the essential micronutrients involved in over 300 biochemical processes in the human body. Magnesium supports healthy bowels and bones, aids cognitive function, relaxes aching muscles, and supports cardiovascular health. It also supports a relaxed and calm mood which is essential when getting a good night’s sleep. Our functional medicine team in Tulsa, OK, sees many clients with symptoms of magnesium deficiency and often recommends magnesium glycinate supplements.
What is Magnesium Glycinate?
Magnesium glycinate is a supplement that is easier for the body to absorb than other magnesium supplements. It is also gentle on the stomach and is unlikely to cause side effects other magnesium supplements can cause, such as an upset stomach. It can help to reduce anxiety, depression, and insomnia. Studies indicate that around 50% of Americans have magnesium deficiencies and may not know it. The Recommended Daily Allowance (RDA) for magnesium is dependent on the individual and their age and gender. An adult’s healthy range is between 310 and 420mg per day.
What are some of the other benefits of magnesium glycinate?
Combining both a magnesium-rich diet and magnesium supplements may help to improve bone health, help lower blood pressure, reduce the risk of type 2 diabetes, and many more benefits, including:
- Maintaining heart health – Magnesium helps regulate your blood pressure, supports optimal calcium absorption, and even helps maintain a healthy heart rate. Magnesium is also beneficial for supporting optimal blood flow in arteries and veins and can help you exercise for extended periods.
- Supports brain health – If you want to start your day feeling rested, refreshed, and focused for the day, a good amount of magnesium is needed. Magnesium glycinate also promotes healthy sleep and a relaxed mood, which are crucial to our quality of life.
- Supports bowel health – Magnesium promotes healthy digestion and enzyme formation, which are critical to healthy bowel movements and work well for clients with constipation. The supplements also help relax the colon and intestines and draw water to the bowel, making it easier to pass stools.
Other illnesses can improve with magnesium supplements, such as fibromyalgia and chronic fatigue syndrome.
Why are so many people magnesium deficient?
Every year, we get less dietary magnesium because of lifestyle decisions, diet, and various health conditions such as diabetes, celiac disease, medications, and alcohol consumption. Other reasons for the increasing lack of magnesium in our bodies include:
Chemical intensive farming practices – Unlike in the past, farming practices now use nitrogen-based fertilizers, genetically modified crops and pesticides, fungicides, and more. All of which combine to remove the minerals found in our soil, such as magnesium.
Water quality – As water quality worsens, more and more choose to filter our water. This is due to unsafe levels of heavy metals, chemical additives such as chlorine and fluoride, and other parasites and pollutants. We don’t want to drink this ourselves or allow our loved ones to, understandably! The issue is that water also has naturally occurring minerals like magnesium which get filtered out along with the bad stuff.
Poor diet – The western diet often lacks magnesium-rich foods such as leafy greens, avocado, wild-caught salmon, and bananas. As well as this, many foods we eat, such as gluten, soy, and yeast, irritate and inflame our digestive tract. This inflammation then makes it harder for our bodies to absorb the goodness from foods, making the need for magnesium even greater.
What are some of the symptoms of magnesium deficiency?
Common symptoms of a magnesium deficiency include:
- Loss of appetite
- Nausea and vomiting
- Tingling muscle cramps and contractions
- Abnormal heart rhythm
Contact our functional medicine team in Tulsa
Our functional medicine team in Tulsa, OK, will advise you on the magnesium glycinate dosage and guide you on some lifestyle and dietary changes that will help with your magnesium deficiency. These include:
- Dark, leafy greens
- Nuts and seeds – chia, pumpkin, and sesame seeds
- Fruits – bananas, dried figs & blackberries
If you believe you may have a magnesium deficiency, get in touch with us, and we will address your concerns. At Functional Nutrition Resources, we can help you take the first step on your journey back to health.