According to the American Chiropractic Society, 68-80% of the U.S. population is deficient in the essential mineral magnesium.
I just found out that my levels were low so I wanted to share what I have recently learned about this subject.
Why is this happening? The reason that most of our population is deficient magnesium is because of ongoing soil erosion has significantly depleted the mineral content of our soil within the last century. Consequently, many fruits and vegetables that were once rich in magnesium no longer contain it in adequate amounts, resulting in widespread deficiencies.
Symptoms of low magnesium could include:
- Muscle twitches and cramps
- Mental disorders like depression and anxiety
- Increased risk of osteoporosis and bone fractures
- High blood pressure
- Fatigue and muscle weakness
- Irregular heart beat
- Insomnia and more
How to find out if you are deficient in magnesium: Most physicians measure magnesium with a simple blood test, and many people are then informed that their levels are normal. But to get an accurate reading, you need to measure intracellular magnesium levels, which can be done by testing red blood cells.
While you can request an RBC (red blood cell) magnesium test via a blood test during a visit to your doctor or healthcare provider, you can also order one yourself through an independent lab, such as Lab Corps or Direct Labs.
The ideal range for RBC magnesium levels is 6.0 to 6.5 mg/dl (the normal reference range is 4.2 to 6.8 mg/dl).
To get more of this essential mineral in your diet, make sure you are getting plenty of foods that are high in magnesium.
Top 11 foods that are rich in magnesium:
- Dark Chocolate
- Nuts
- Avocados
- Legumes
- Tofu
- Seeds
- Whole Grains
- Brown Rice/Quinoa
- Some fatty fish-salmon, mackeral, halibut
- Bananas
- Dark Leafy Greens
BUT, because our soil is depleted in magnesium, fruits and vegetables that were once high in magnesium often don’t contain nearly the levels that they did many years ago. Due to this, if you are low in magnesium, you will probably need to add a supplement to your diet via your doctor’s recommendation.
The Best Forms Of Magnesium
Magnesium citrate — Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.
Magnesium taurate — Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.
Magnesium malate — Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid — a natural fruit acid present in most cells in the body — is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.
Magnesium glycinate — Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium chloride — Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.
Magnesium carbonate — Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
I hope that you found this article informative! Please leave your comments below or share your experience with any magnesium supplements or testing.
Thanks for reading!
