3 Tips to Increase Your Magnesium Intake


The physique incorporates extra magnesium than virtually some other mineral. Concerned in additional than 300 totally different enzymatic reactions, magnesium impacts how we really feel and performance day-after-day. But most of us don’t get sufficient of it; amongst nutrient deficiencies, solely vitamin D is extra frequent.

“It’s exhausting to discover a physique system that magnesium doesn’t influence,” says Life Time grasp coach and nutritionist Samantha McKinney, RD, CPT. The mineral aids vitality manufacturing, blood-sugar management, bone well being, nerve conduction, muscle management, coronary heart well being, cognition, temper, and extra.

“If somebody’s even a bit bit low in magnesium, all of these programs are going to be impacted. And you’ll think about that there’s a complete trickle-down impact inside every a type of areas.”

To optimize your well being, McKinney presents these three suggestions for rising your consumption of this very important mineral.

1. Eat Properly

Darkish leafy greens, beans, nuts, and legumes are all good magnesium sources. Nonetheless, meals alone most likely received’t allow you to achieve optimum ranges if you’re underneath stress or are energetic, or your food regimen consists of a whole lot of added sugar, McKinney says.

2. Complement Your Food plan

Search for high-quality, chelated dietary supplements; McKinney favors magnesium glycinate, magnesium malate, and magnesium threonate. They’re extra simply absorbed than cheaper complement types, akin to magnesium oxide, which might trigger digestive misery.

3. Take a look at — However Don’t Rely Solely on Testing

You may measure magnesium in your crimson blood cells, however solely about 1 % of the mineral in your physique is within the blood, so checks don’t present a whole image. Magnesium supplementation is mostly thought-about secure, and most of the people can take it frequently. (For those who expertise free stools, cut back your dosage a bit bit.)

Hear Extra About Magnesium

Tune in to the Life Time Talks podcast to find extra particulars about this mineral at “Why Magnesium?“.

This text initially appeared as “Why Magnesium” within the September 2022 situation of Expertise Life.