Magnesium

How and Why it Works

Magnesium is a vital mineral that plays a role in over 300 biochemical processes in the body. It supports muscle and nerve function, energy production, bone health, and heart rhythm regulation.

How Magnesium Affects Your Body

Nervous System: Helps calm the nervous system, reducing stress and improving

• Muscles & Joints: Prevents cramps, spasms, and muscle
• Heart Health: Regulates blood pressure and supports cardiovascular
• Digestive System: Aids in digestion and prevents

Natural Sources of Magnesium

You can get magnesium from foods like:

• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (brown rice, quinoa)
• Dark chocolate
• Avocados

Types of Magnesium

Different forms of magnesium serve specific functions:

• Magnesium Glycinate – Best for relaxation and sleep
• Magnesium Citrate – Helps with digestion and constipation
• Magnesium Malate – Supports energy production
• Magnesium L-Threonate – Enhances brain function
• Magnesium Oxide – Commonly used for digestive issues

Signs of Low Magnesium

Common symptoms include:

• Muscle cramps and spasms
• Fatigue and low energy
• Difficulty sleeping
• Anxiety or mood swings
• Irregular heartbeat
• Headaches and migraines

Who Is Most at Risk for Low Magnesium?

Certain groups are more prone to magnesium deficiency:

• People with high-stress levels
• Those who consume processed foods
• Individuals with digestive disorders (Crohn’s, IBS)
• Older adults
• People who drink excessive caffeine or alcohol

Benefits of Magnesium Supplementation

• Reduces stress and anxiety
• Improves sleep quality
• Eases muscle cramps and tension
• Supports heart health
• Enhances energy levels
• Aids digestion and prevents constipation

Ensuring adequate magnesium for optimal health  intake—either through diet or supplements—can significantly improve overall health and well-being. If you suspect a deficiency, consult Dr. Nickels for the best approach to replenishing your levels!

Your magnesium needs change over the course of your lifetime. Starting in their teenage years, men need more magnesium than women. See these recommended dietary allowances (RDAs) for each age and sex:

• Babies 6 months and younger: 30 milligrams (mg)
• 7 to 12 months: 75 mg
• 1 to 3 years: 80 mg
• 4 to 8 years: 130 mg
• 9 to 13 years: 240 mg
• 14 to 18 years male: 410 mg
• 14 to 18 years female: 360 mg
• 19 to 30 years male: 400 mg
• 19 to 30 years female: 310 mg
• 31 and older male: 420 mg
• 31 and older female: 320 mg

Pregnant women should get an additional 40 mg of magnesium per day. Some, but not all, prenatal vitamins include magnesium. Check labels to know if yours does.

Magnesium is the Essential mineral for Optimal Health!

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