Many Americans have a low dietary intake of Magnesium. The standard American diet, high in simple carbohydrates and sugar, lacks nutrients and depletes minerals like Magnesium from the body.
Lowered amounts of Magnesium are associated with increased inflammation levels, which can further contribute to inflammatory-related conditions like weight gain, chronic fatigue, and mood disorders. Magnesium is calming to the mind and the muscles and lower levels have been linked with high levels of stress, depression, sleep disturbances, headaches, tight muscles, and fatigue.
Magnesium plays two important roles in affecting mood:
- It blocks the activity of stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state.
- It helps to regulate stress hormones like cortisol and acts like the brakes on the body’s nervous system to promote calm.
Types of Magnesium
Many different forms of magnesium are utilized for various purposes: Magnesium Citrate and Oxide are utilized for GI concerns, whereas Magnesium Taurate, Glycinate, and Theronate are for sleep & mood support.
Magnesium Glycinate:
Glycine is an essential amino acid with important inhibitory neurotransmitter functions in the brain. Proper glycine supplementation can improve the quality of sleep and anxiety.
Magnesium Taurate:
Taurine is an essential amino acid with a calming, neuroprotective, and anti-inflammatory effect on the brain. Evidence suggests that taurine helps people relax when they are stressed or feeling anxious, as well as working to slow cognitive decline by stimulating the production of new brain cells.
Magnesium Threonate:
This form of Magnesium is helpful for brain health and pain relief. It has been shown to improve cognition, brain fog, and ADHD symptoms.
In addition, Magnesium is required for energy production (ATP) in our mitochondria, RNA & DNA synthesis, and glutathione (antioxidant) creation. Magnesium also plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body, including:
- Protein synthesis
- Muscle and nerve functions
- Blood sugar control
- Blood pressure regulation
Food is medicine and is a fantastic way to increase Magnesium stores as an alternative or in addition to Magnesium supplements. Some top food sources of Magnesium are:
- Pumpkin seeds
- Chia seeds
- Almonds
- Spinach
- Cashews
- Black beans
- Edamame
- Brown rice
- Oatmeal
- Kidney beans
In conclusion, Magnesium is an essential mineral that the body depends upon for vital functions like muscle and nerve function, protein synthesis, and blood sugar regulation. But perhaps most important to our everyday life: mental wellness and mood.
