For years, I’ve been taking a magnesium supplement and have experimented with lots of different brands. Magnesium is a critical mineral our bodies need and sadly, there’s an alarming number of research and studies out there showing it’s the second most common nutrient deficiency. And while we used to be able to get a lot of this mineral from diet, nowadays it’s getting harder to do that.
However more toxins in our soil that deplete its nutrients and the use of antibiotics that make it harder for our bodies to absorb it are a couple of factors to be aware of. Hence the need to supplement it.
The Recommended Dietary Allowance of Magnesium in the US is in the range of 310-420 mg, with the variation depending on your age and gender. Yet 1 in 5 people consume less than half of that recommendation.
Top 12 Magnesium Rich Foods
I love how Dr Axe shares the top 12 foods high in magnesium:
1. Spinach: 1 cup cooked: 157 milligrams (49 percent)
2. Swiss Chard: 1 cup cooked: 150 milligrams (47 percent)
3. Black Beans: 1 cup cooked: 120 milligrams (37 percent)
4. Mung Beans: 1 cup cooked: 97 milligrams (30 percent)
5. Almonds: ¼ cup: 97 milligrams (30 percent)
6. Cashews: ¼ cup: 91 milligrams (28 percent)
7. Potatoes: 1 large: 85 milligrams (26 percent)
8. Pumpkin Seeds: 1/4 cup: 42 milligrams (13 percent)
9. Avocado: 1 raw: 39 milligrams (12 percent)
10. Bananas: 1 banana: 37 milligrams (11 percent)
11. Broccoli: 1 cup cooked: 32 milligrams (10 percent)
12. Brussels Sprouts: 1 cup cooked: 32 milligrams (10 percent)
For the past week, I’ve been eating eating tons of broccoli and cashews, thanks to the big batch of my Easy Paleo Broccoli Salad I made for me and my hubby. Adding these foods in your diet can help ensure you don’t have an inadequacy in magnesium, but it’s no guarantee. And no matter how much broccoli or spinach or cashews I eat…supplementing it may still be needed.
Symptoms of Magnesium Depletion
Most magnesium is inside our cells. Very little is in the blood. Low cellular or unbalanced magnesium can show up as a variety of symptoms, such as:
• Fatigue and Low Energy
• Inability to Sleep
• Muscle Tension, Spasms and Cramps
• Anxiousness and Nervousness
• PMS and Hormonal Imbalances
• Weakening Bones
• Abnormal Heart Rhythm
Further still, there are several health issues and conditions that can put you at a much higher risk of magnesium deficiency, like:
• Gastrointestinal disease
• High blood pressure
• Type 2 diabetes (25-38% of type 2 diabetics have low magnesium)
• Alcohol dependence
• Old age
Natural Calm is an multi-award-winning solution to both restoring a healthy magnesium level and balancing your calcium intake—the result of which is natural stress relief.
It features a proprietary formula that provides a highly absorbable, water-soluble magnesium in ionic form (having molecular charge that allows the element to easily bond with water), so it is ready to go to work right away. Natural Calm is Certified R.A.W., Verified Non-GMO, and independently Tested & Approved by the Healthy Living Foundation to meet the strictest purity standards of California’s Prop 65.
There’s several different types of magnesium products out there, some more bio available than others. That’s one of the reasons I was so excited to try Natural Calm magnesium.
bioavailability, defined as the extent to which nutrients can be absorbed and utilized by the body.
Magnesium Citrate (which is the type of magnesium in Calm) has a good bio bioavailability and is very cost effective.
WIKI: Magnesium citrate is a magnesium preparation in salt form with citric acid in a 1:1 ratio (1 magnesium atom per citrate molecule). The name “magnesium citrate” is ambiguous and sometimes may refer to other salts such as trimagnesium citrate which has a magnesium:citrate ratio of 3:2.
The only other ingredients in Natural Calm Are organic flavors and organic stevia. Or you can get the unflavored Calm that has NO other ingredients in it.
It comes in powder form and mixes very easily with water or any other liquid. I’ve made a sparkling beverage by mixing it with soda water too. I love these individual serving packets. You never have to scoop anything out, just tear it open and pour it in your glass. Plus, they’re super easy to travel with.
There’s also these 16 oz containers you can get.
The benefits I notice is that I go to the bathroom every single day (which is critical) and it sometimes helps me relax and sleep better. So I prefer to take it in the evening about an hour or so before bedtime. I also believe magnesium helps so well because I take a good quality probiotic supplement with it. Those two products seem to be very synergistic in my body. They just go together like peanut butter and jelly. 🙂
Have you tried supplementing magnesium? What do you think about citrate compared to other forms of magnesium?
PS: If you’ve been wanting to make some healthier changes in your diet and lifestyle and not sure where to start, then you should check out my 30-Day Challenge. I share lots of helpful tips along with step-by-step instructions that walk you through the entire 30 days. Plus there’s a meal plan with easy and delicious recipes and a next steps module so you know what to do after you finish the program. It’s on Sale Now!
The links in this post are associated with an affiliate program and if you purchase through them I will get a small kickback. All opinions are my own and completely honest! This compensation helps with expenses to keep this blog up and running! Thank you for all your support!
Dr. Axe https://draxe.com/magnesium-supplements/
Diet vs Disease https://www.dietvsdisease.org/best-magnesium-supplement/