Magnesium is a mineral involved in many critical functions in the body.
Magnesium helps support bone health, blood sugar regulation, blood pressure, and nerve function. Top sources of magnesium include almonds, cashews, pumpkin seeds, black beans, kidney beans, edamame, brown rice, potato with skin, cacao, avocado, salmon, and beef. Despite the fact that magnesium can be found in a wide variety of foods, many Americans are deficient in this important mineral.
Magnesium comes in various formulations that can be beneficial in different ways. Three types I recommend are magnesium citrate, magnesium bisglycinate, and magnesium threonate.
Magnesium citrate is useful for those managing constipation. Magnesium citrate stays in the digestive tract and absorbs water, helping stool to pass more easily.
Magnesium citrate differs from the other chelated forms, such as magnesium bisglycinate and magnesium threonate, which are readily absorbed and work intracellularly. Magnesium bisglycinate can help with relaxation, sleep, and anxiety reduction. It can therefore be beneficial to take this form at night before bedtime.
A third type, magnesium threonate, is highly absorbable and supports cognition and memory. It is best to take magnesium threonate in the morning.
When considering magnesium supplementation, it is suggested to start with 200 mg and increase to 400 mg if needed. Magnesium supplements can be found in pill or powdered form. While choosing one over the other ultimately comes down to personal preference, powdered forms may contain added flavorings and sugars. These artificial additives can negatively impact health and can even interfere with sleep, so it may be best to opt for a pill. It is always best to check with a health professional before deciding to supplement.
An easy and quick way to get in a boost of magnesium is to start your day with a smoothie. This delicious smoothie is packed with greens, nuts, and pumpkin seeds:
1 cup nut milk
1 scoop vanilla protein powder
1 tbsp pumpkin seeds
1 tbsp cashews
1 tbsp Cacao
Handful greens
1/4 cup blueberries
