Magnesium has been a hot topic at Inspiral Motion lately! Many staff members and clients have noticed increased wellness after boosting their magnesium intake and are sharing their recommendations. Read on to find out more about magnesium, how it works, and how you can ensure you’re getting enough on a daily basis!
WHAT IS MAGNESIUM AND WHY IS IT IMPORTANT?
Magnesium is the second most abundant element in our body’s cellular system. Every organ in the body needs magnesium, especially the heart, muscles, and kidneys. It’s involved in over 300 bodily functions, including:
- Enzyme activity
- Energy production
- Muscle and nerve function
- Blood glucose control
- Blood pressure regulation
- DNA and RNA synthesis
- Balancing vital minerals such as calcium, potassium, and vitamin D.
Without magnesium, we would be unable to produce energy and our muscles would be permanently contracted.
HOW DO I KNOW IF I NEED MORE MAGNESIUM?
Some sources report that up to 75% of Americans are not getting enough magnesium. See below for your recommended dietary allowance (RDA), which varies by age, sex, and current health conditions.
- 19-30 years: 400 mg for males, 310 mg for females (350 mg if pregnant, 310 mg if lactating)
- 31-50 years: 420 mg for males, 320 mg for females (360 mg if pregnant, 320 mg if lactating)
- 51+ years: 420 mg for males, 320 mg for females
If you take a daily multi-vitamin, it is likely not covering your RDA of magnesium (usually more like 50%). Certain health conditions can lead to magnesium deficiencies, such as: IBS, diabetes, pancreatitis, hyperthyroidism, and kidney disease. Lifestyle choices may also lower your magnesium, including: drinking too much coffee, soda, or alcohol, eating too much salt, excessive sweating, prolonged stress, and heavy menstrual periods. The following may be signs that you need more magnesium:
- Agitation and anxiety
- Restless leg syndrome
- Sleep disorders
- Abnormal heart rhythms
- Low blood pressure
- Muscle spasm and weakness
- Poor nail growth
Of course, the symptoms listed above could be attributed to many other conditions – it’s best to check with your healthcare provider if you’re experiencing these issues or feeling concerned.
HOW CAN I INCORPORATE MAGNESIUM INTO MY SELF-CARE PRACTICE?
Plants and plant-based foods, especially nuts and legumes and leafy greens, can be a practical, low-cost, and healthy way to increase your magnesium intake! Here is a list of magnesium-rich foods that you can begin or continue to include in your diet:
- Spinach and other leafy green vegetables
- Cashews, peanuts
- Black beans
- Soy products (tofu, edamame, soy milk)
- Plain yogurt
- Fortified breakfast cereals
- Pumpkin seeds/pepitas
- Wheat bran
Magnesium supplements are an easy and convenient way to boost your magnesium intake as well, and can be found in pill form or as a drink powder at your local natural foods store, pharmacy, or on Amazon.
Epsom salts baths are a common transdermal way to boost magnesium intake – and they’re a wonderful addition to your self-care practice! For more information on Epsom salts, take a look at our blog here. Epsom salts are also currently on sale at Inspiral! Pick up your one pound bag of organic Epsom salts for only $2.50 next time you’re in the studio!
HOW THE INSPIRAL STAFF USES MAGNESIUM:
Lisa loves drinking Natural Vitality’s Natural CALM Magnesium supplement (click here for more info) before bedtime lately. When she doesn’t use the drink mix, she takes Magnesium Citrate supplements. Magnesium has eliminated Lisa’s leg cramps, helps her sleep, and keeps her digestive system regular! Sarah Shemory takes 400-600 mg of magnesium every night before bed for anxiety, sleep, and digestion as advised by an integrative medicine specialist at the Cleveland Clinic. Sarah Kijinski takes 300 mg of magnesium before bed along with her prenatal vitamins and has noticed a big difference in her anxiety and ability to fall asleep at night!
WHAT’S YOUR MAGNESIUM ROUTINE?
Shoot us an email, tag us on social media, or chat us up next time you’re in the studio. We would love to hear how you enjoy your magnesium and any tips and tricks you may have!