Magnesium: The Calming Mineral

We hear lots about the need for getting enough calcium in our diets, but equally important and closely linked to many of the same purposes in your body is magnesium. It is a safe and first-line therapy for many common issues listed below. While it is present in multi-vitamins, the dosage is often not sufficient if you already have a deficiency. You may consider either consuming more of the foods rich in magnesium, or taking a daily supplement available in liquid, capsule, or tablet form.  

While it is often given with calcium, it may be less absorbable in combination since these minerals may compete for absorption. For optimal absorption, we suggest taking your magnesium away from calcium and calcium-rich foods and drinks, such as milk. Look for magnesium citrate, malate, or glycinate, or an ionized (liquid) form for best results, and take it in the evening to improve sleep. Depending upon your goals for care, you may even take it more than once per day. Talk with your functional medicine doc (Dr. Renee, Dr. Smith, or Dr. Panka) to determine the ideal type and dosage for you and your health goals. We’re here to help!

Indications that you may need more magnesium:

• Muscle tension and cramping

• Pre-eclampsia in pregnancy

• Depression and/or anxiety

• Pharmaceutical drug use

• Blood sugar imbalance

• Restless leg syndrome

• High blood pressure

• Chocolate cravings

• Chronic headache

• Difficulty sleeping

• PMS symptoms

• Chronic stress

• Constipation

• AD(H)D

Food Sources:

• Pumpkin seeds, 1/4 cup for 303mg

• Almonds, 1/2 cup for 238mg

• Soy nuts, 1/2 cup for 196mg

• Cashews, 1/2 for 157mg

• Tofu, firm, 1/2 cup for 128mg

• Peanuts, 1/2 cup for 125mg

• Chili w/ beans, 1 cup for 115mg

• Molasses, 2 Tbsp for 100mg

• Wheat germ, 2 Tbsp for 90mg

• Other sources: chocolate, sunflower seeds, halibut, swiss chard, spinach, black beans, oatmeal, peanut butter, baked potato with skin, cereal, low fat yogurt