Most of us have been given the great gift of having time on our hands at home during the current quarantine. It’s a time to reset and relax, to take care of ourselves, learn about our health and get our lives in order. One way to practice self care is to take supplements and eat well. I discovered the health benefits of magnesium several years ago and have been taking it every day since. In today’s world, when we’re all stressed (especially now), and not always eating the way we should, a magnesium supplement is probably important for everyone…here’s why!

Studies show that over 80% of Americans consume less magnesium than what is required for the functioning of over 300 essential metabolic reactions…including energy production, blood pressure regulation, nerve signal transmission and muscle contraction. Low levels of magnesium have been linked to mood disorders, type 2 diabetes heart disease migraines, autoimmune flares, asthma and colon cancer.

Some of the best food sources of magnesium are avocados, black beans, pumpkin seeds, fish, leafy greens and dark chocolate (yay!). While eating a balanced diet is one of the most effective ways to get your magnesium, it’s not always possible to make up the deficit and here’s why….

Food processing removes much of the magnesium that’s naturally found in certain foods.

Taking antacids (and some other medicines for indigestion) disrupts magnesium absorption.

Magnesium and other minerals are depleted by modern farming practices.

Medications including common diuretics, birth control pills, insulin, tetracycline and other antibiotics, and cortisone cause the body to waste magnesium. ~ From Dr. Christiane Northrup

Chances are, you’ve been told by your doctor to get enough calcium, but magnesium may be even more important for health.

Magnesium and calcium work together, but magnesium may be more important because it controls the entry of calcium into each cell in your body. Magnesium is strongly associated with calcium, and there’s a balance between these two elements in almost every tissue in the body, including the muscle tissue. When it comes to building healthy bones, magnesium is just as important as calcium and vitamin D. Without adequate magnesium, too much calcium gets inside the cell and can cause cramping, blood vessel constriction and even set the stage for developing kidney stones.

Supplementing With Magnesium

The correct ration of calcium to magnesium is 1:1 and 2:1 (800mg of calcium to 400 mg of magnesium), but today’s diets contain ten times more calcium than magnesium.

Magnesium is a Digestion Aid

It’s important to eat a healthy diet and supplements with magnesium. Individuals need different amounts of magnesium but it is recommended that your calcium intake be between 800 - 1400 mg per day, so if you take 1000 mg of calcium per day, you need 500 - 800 mg of magnesium. The good news is that if you take too much, you’ll excrete it naturally, which leads to the reason I started taking magnesium in the first place…as a digestion aid. Magnesium can be used to help promote regular bowel movements. It acts as a laxative, drawing water into your intestines and stimulating the movement of food through your digestive tract.

Magnesium capsules usually contain 250–500 mg of magnesium. Although the Recommended Daily Allowance (RDA) is 350 - 400 mg per day, you may need as much as twice that amount.

It is to take your magnesium in divided doses throughout the day on an empty stomach or with meals. You can also add Epsom salts to your bath. Epsom salt is magnesium sulfate and is absorbed through the skin and will help replenish magnesium stores. A relaxing bath with Epsom salts and lavender is the perfect way to relax at the end of the day and can also be effective in decreasing tenderness in joints and muscles as well as supporting restful sleep. Magnesium has a calming effect and naturally supports muscle relaxation while having a calming impact on the mind and body.

Magnesium is a Mood Booster

Magnesium plays a huge role in your brain function and mood and has long been used to treat depression. A higher intake of magnesium is linked to decreased symptoms of depression and improved mental health. It also helps support adrenal health, lowering your risk of burnout.

Magnesium supplementation can be a game changer is your overall wellness!

There are many magnesium supplements to choose from and here are a few to consider, but find the one that works best for you.