This unsung gem of the supplement world might just be the workhorse of your medicine cabinet. Find out how.
Last spring, I met with a nutritionist friend to chat about what dietary changes might alleviate stress, improve sleep and maintain stable blood sugar levels. Her number one suggestion? Magnesium. And in the months since I’ve upped my magnesium intake through natural foods and supplements, I’ve felt calmer, slept better and had more energy. But don’t take my word for it. Instead, consider the recent studies that back up magnesium as a dietary must.
Magnesium gets missed.
As researchers point out in a 2015 article in Nutrients, “Dietary intakes of magnesium in the United States have been declining over the last 100 years from about 500 milligrams per day to 175-225 milligrams per day.” The new recommended dietary allowance (RDA), however, is 320 milligrams per day for women and 420 milligrams per day for men. The reason for the gap may be that Western diets are high in processed foods and low in magnesium-rich green vegetables.
Magnesium is good for the brain.
Studies have shown that in patients with Alzheimer’s, those with lower magnesium levels have more-advanced stages of the disease. Researchers have also discovered that magnesium can protect against neurological deficits after brain injuries.
Magnesium makes you happy.
In a brand-new study published in PLoS One, a team from the University of Vermont reveals that magnesium is an effective and safe treatment for depression. More than 350 million people worldwide suffer from the disease, but supplementing with magnesium might be one drug-free way to beat it. Study participants who took four 500-milligram tablets of magnesium chloride daily during the course of 6 weeks experienced a significant improvement in depression and anxiety symptoms.
It can help prevent heart disease and diabetes.
After analyzing 40 studies involving more than 1 million participants, Chinese researchers found that increasing dietary magnesium intake by 100 milligrams per day was associated with a 22% reduction in the risk of heart failure and a reduced risk of stroke, type 2 diabetes and all-cause mortality.
Here’s how to get more.
1. Drink more water. One study found that 2 liters of municipal tap water can provide up to 31% of the RDA for magnesium. While not every city has magnesium-rich water, you can call your water department and ask for values.
2. Seek more magnesium-rich foods , such as seeds, nuts, beans and leafy greens. Here’s how some of the top sources measure up:
- Pumpkin seeds: 168 mg/cup
- Almonds: 386 mg/cup
- Cooked spinach: 157 mg/cup
3. Supplement with magnesium. Magnesium supplements are available at health food stores and make a good addition to your daily diet.
Written by Sarah Tuff Dunn for Clean Eating Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
Featured image provided by Clean Eating Magazine
A Magnesium Boost with MariGold!
Other great sources of magnesium besides pumpkin seeds, almonds and spinach include cashews, dark chocolate, cocoa powder, and whey isolate protein powder!
At MariGold, we have many products that can boost your magnesium intake throughout the day while enjoying a tasty snack that has even more health benefits.
Our Protein Bars is where it all started. They are made with a variety of delicious and healthy ingredients. Our Almond Mocha Crunch bar has organic dark chocolate, almonds, and cocoa, and contains 73 mg of magnesium. Our Dark & Salty, Double Fudge Brownie, and Salty Caramel bars have 80+ mg of magnesium with ingredients like cashews, dark chocolate, and cocoa.
MariGold Protein Bars also contain Grass-Fed Whey Isolate Protein that adds another magnesium boost, along with healthy fats like organic grass-fed ghee and organic coconut oil. They are a great on-the-go snack that will fill you up, keep you feeling full, and treat your body well with some amazing ingredients you’re gonna love!
We also have our Whey Isolate Protein Powder that comes in 3 flavors with our Rich Chocolate Malt flavor giving you 33 mg of magnesium per serving. Our Protein Powders are made with milk given from Truly Grass-Fed™ cows who spend 95% of their time roaming freely and feasting upon the delicious green grasses of the breathtaking Irish countryside.
MariGold WPI is cold processed and micro-filtered, leaving it UNDENATURED and incredibly creamy. Then it’s INSTANTIZED, with choline-rich sunflower lecithin, so it mixes easily into your favorite recipes or shakes.
Our High Protein Coffee Powders made with Grass-Fed Whey Isolate Protein Powder are another great way to get a magnesium boost in your morning routine along with a little energy boost too. Our Iced Café Mocha flavor combines a delicious, creamy, chocolatey flavor for your morning coffee along with 57 mg magnesium. Our Whey Isolate Protein Coffee Powders come in two other flavors including our Iced Vanilla Latte for those who love vanilla, and Iced Purist, for those who enjoy the taste of pure coffee.
And last, but certainly not least, our Snack Nuts and Fat Bombs are a great choice for a magnesium boost throughout the day! Our Sweet & Salty Cashews are a long-time fan favorite with magnesium-rich cashews. Our Chocolate Cashew Crunch snack mix is great for those who like a little dark chocolate!
Be sure to also check out our Chocolate Pecan Crisp Fat Bombs that are magnesium and potassium-rich and have incredible flavor for satisfying your sweet tooth in a keto-friendly way and providing your body with healthy fats all at the same time.
