Magnesium is a powerful essential macromineral, that is, a mineral we need to consume in large amounts. Magnesium is vital for over 300 enzymes in the human body. If that doesn’t get your attention, OUCH!
It’s OUCH because you may be living in suboptimal levels through the negative side effects without knowing. Ultimately, you keep distancing yourself from reaching your potential.
Are You Magnesium Deficient?
It is estimated that 70-80% of Americans are deficient in magnesium. How is that possible? Unfortunately, it’s because of food choices–see below a few food choices that deplete magnesium.
A few functions of magnesium are:
- Energy production, like ATP: it transports nutrients and minerals throughout the body.
- Storage and utilization of glucose: it assists in the uptake of glucose into the cells.
- Nerve conduction and communication between one nerve to the next nerve and to the next.
- Skeletal strength as it puts bones together.
- Repair and cell reproduction and growth through DNA & RNA synthesis.
- Improves insulin sensitivity by improving the health of insulin receptors. That’s something I talk about in detail with my clients in my Sweet Redemption Program.
I often ask my clients to make a list of activities that zap their energy. I would give you list of five things that zap magnesium:
- Gluten
- Processed and overly cooked foods as they strip minerals from the body
- Alcohol
- Refined sugar, corn syrup
- Chronic stress
I can go on and on; I think you get the picture.Today, I would like to touch on the relationship between magnesium and brain health, specifically about depression. In Part 2 of the ‘magnesium series’, I will talk about magnesium and exercise.
According to a report by the The National Health and Nutrition Examination one in twelve U.S. adults have depression and women are twice as likely as men to be depressed. My guess is the stats are shy of the true reality.
The stigma around mental health and depression is very high in this country and I bet many people are either are not disclosing because of embarrassment or are not aware they are depressed–denial or ignorant of the symptoms.
This makes things even more alarming, yet not entirely surprising…
“About 80% of adults with depression reported at least some difficulty with work, home, or social activities because of their depression symptoms.
- 50.2% of adults with depression reported some difficulty with work, home, or social activities because of their depression symptoms (Figure 4).
- 30.0% of adults with depression reported moderate or extreme difficulty with work, home, or social activities because of their depression symptoms.
- The percentage of adults with depression reporting difficulty with work, home, or social activities due to depression symptoms was similar in men and women.”
What Can You Do About Managing or Eradicating Depression?
Physical activity is one of the most potent remedies to combat depression. Another one way is to assure you maintain optimum levels of magnesium in the body, this research article done at the University of Vermont and published by PLOS One, says that magnesium improves symptoms of depression and secondarily, anxiety.
How Can You Increase Intake of Magnesium? Here are the three ways you can accomplish this:
- Foods such as greens, avocados, dulse, figs, watercress, kelp, apricots.
- Herbs such as alfalfa, dandelion, fenugreek, lemongrass, paprika.
- Oral supplements.
- Topical magnesium oil.
There are different forms of magnesium supplementation and the absorption varies from 4% to about 50%. Hence the importance of building a well-balanced nutrition template that provides as close as possible to 100% of your needs. If you are deficient in magnesium and/or have prediabetes, insulin resistance, and diabetes, taking supplements might be something to consider so that you reach optimum level sooner–discuss this with your doctor.
and to wrap things up, since we are talking about nutrition, click HERE for chocolate smoothie recipe loaded with magnesium. Yummy and simple to make!
If you are interested in discussing ways to elevate your energy and health, establish a plan, get accountability, support, and tools, schedule an Energy Audit HERE.
If you have any questions or comments, do not hesitate to visit our website or contact me at 770.835-5490 or via email at mhorstmann@BeFabBeYou. Follow us on Facebook HERE.
