Vitamin D, omega 3’s are the nutrients du
jour but these usurped calcium and Vitamin E. You know how it goes and many of
you have the old supplement bottles demonstrating these shifts. Few things bug
me more than the nutrition pendulum and often the pendulum completely misses
the food, vitamin or mineral I feel we should focus on (clearly I don’t write
the headlines). In this case, I’m wondering why we’re not mindful of magnesium?
Magnesium is a mineral present in food and
the body. Magnesium is required for muscle contraction (a reminder the
heart is a muscle), nerve function and magnesium plays a role in blood pressure
and bone health. So it’s important. The key issue though is that under
mental or physical stress cells release magnesium and it is excreted, bye bye
precious magnesium. If stress is chronic or extreme you may be deficient in
magnesium.
Low magnesium can affect GI function ("going"), exercise
recovery and PMS-related mood changes. In one study, after a month of magnesium
supplementation participants were found to have decreased PMS and improved mood
as shown via their “Menstrual
Distress Questionnaire scores”. Oh my goodness, my family would give me such
poor menstrual distress scores. Magnesium is also required for metabolic
reactions such as the metabolism of carbs and fats to produce energy. Magnesium
is important for athletes as low
magnesium levels result in higher heart rates during exertion.
Most people don’t consume enough magnesium.
Once again, seeds are significant pumpkin, hemp (pictured above) and sesame top the list.
Spinach, cacao and lentils and black beans are also good. I also love a
powdered magnesium supplement called Natural Calm I take at bedtime.
Unfortunately, testing to see if magnesium is low isn’t all that helpful. A
low percentage of magnesium is found in blood. I think the better bet is to put
magnesium-rich foods front and center (1 seed a day) during your day and
consider a modest amount of supplementation. That is if your bones, blood
pressure, mood or bowel function matters to you.
Is magnesium on
your radar? Do you supplement magnesium? If so why did you start taking it? Any
“menstrual distress”?
Yes- I am mindful of my magnesium! Thx for the reminder about this very important nutrient, that many people are likely deficient in. I've taken it to help with migraines, as well as muscle aches and pains, especially when my fibromyalgia was bad. Love natural vitality too b/ c many of the magnesium pills are too big. I like your advice- add more magnesium foods first, then consider additional supplementation!
ReplyDeleteOoh I omitted migraine mention (that's what you get for writing a post morning of) but important to add. Didn't know you had fibromyalgia EA.
ReplyDeleteOooh definitely want to look into the Natural Calm supplement! Especially with finals coming up- my stress level gets out of control
ReplyDeletemake sure to "calm" when done studying it makes me very nappy.
ReplyDeleteNatural Calm sounds good. Thank you for sharing this, Lauren .
ReplyDeleteTo be honest, I hadn't thought much about magnesium. I do eat a lot of hemp seeds, spinach, black beans, and lentils. But I may give Natural Calm a try.
ReplyDeleteI have not thought a whole lot about magnesium, but based on what you have said I'm not sure I have to worry so much - I eat a lot of spinach and black beans, and I do take a multivitamin that contains magnesium. But, that doesn't mean I can't make an effort to bump up my use of sesame seeds a little bit. I get migraines and I have read that magnesium can help with them. Sesame crusted tuna will go on the menu next week!
ReplyDeleteI don't take a magnesium supplement, but I do try to pay attention to getting enough magnesium-rich foods. It's been on my radar since I developed an eye-twitch the week before a friend's wedding a few years ago—turned out to just be stress, but it was a good reminder to get enough of some of the foods you mentioned. Also, love Natural Calm. I haven't bought it in a while, but it really does help!
ReplyDeletehate that eye twitch, lots of those stress-induced pains can be improved with magnesium.
ReplyDeletesesame crusted tuna should go on the menu for more reasons than magnesium :) We do a salmon with black sesame seeds that you're making me think of.
ReplyDeleteit's good stuff, I think of magnesium based on athletes/pms sufferers who see great improvement with it.
ReplyDeleteof course Ayala, although you don't strike me as a "stressy type" as my acu calls me.
ReplyDeletedid I have you at PMS ha ha
ReplyDeleteI skip nights too Pearl, I find with any supplement just keep it out on the counter, it's the best reminder (though not as neat looking)
ReplyDeleteHow much magnesium do you take, Lauren? I take 250 mg every other day. I am definitely mindful of how important it is, but am not sure I really NEED the extra...thanks for the post, I learned a few things!
ReplyDelete