cramps / sleepless nights / restless legs / anxiety / twitches
If you're having issues with any of the above, you may just need a little extra magnesium love in your diet. Back in the day we used to get so many of our minerals (especially magnesium) through the rich soil our food was grown in. Now a days, unless you purchase organic, much of our soils are dry, depleted and unfortunately over used with the same crop, leaving not many good things for the foods to soak up. Organic is great for this reason especially: You are able to eat the skins of fruits and veggies which hold SO MUCH of the vitamins and minerals of a food.
Magnesium activates over 300 enzyme reactions in the body, translating to thousands of biochemical reactions happening on a constant daily basis. It is a crucial mineral for our nervous, skeletal and muscular system, blood coagulation, as well as nutrient metabolism, assimilation and energy production from foods. Low levels also impact the performance of other minerals like calcium and potassium- so let's get real!
Sources of magnesium:
dark leafy greens, raw and cooked (swiss chard + spinach)
potatoes WITH the skin (organic if eating skin)
whole grains (quinoa yes!)
beans/lentils (navy beans + black beans)
pumpkin seeds + sesame seeds + cashews + sunflower seeds
eaweed + dried basil + cacao (chocolate bar form, powder or nibs)
Things that can deplete magnesium stores:
- low magnesium diets, processed foods, carbonated beverages (Phosphates found in carbonated beverages such as dark-colored sodas bind magnesium, rendering it unusable by the body).
- prescription meds
- too much calcium (Calcium cannot be effectively utilized or absorbed without adequate magnesium, and too much calcium throws this outta balance)
- substance abuse
- aging + illness + stress
- digestive disorders
- high-saturated fat diet + high-sugar
- unhealthy kidneys which contribute to excessive loss of MG in urine
Which forms to buy it in? I love Natural Calm, it tastes great, you can make a tea out of it and it comes with its best friend calcium! If buying a magnesium only supplement, one of the most bioavailable forms is magnesium glycerinate. Of course it is always best to get your vitamins and minerals from whole foods as those foods come with other nutrients that help each other along. Magnesium is a major player in your health. It may just be the answer to a better nights sleep, less leg cramping and enjoying a calmer state of your nervous system.
Peace + love + turnip the beets