Magnesium: The Mighty Mineral
Often called “the mineral of the moment,” magnesium plays a critical role in keeping the body functioning well. It supports over 300 enzyme reactions and helps maintain strong bones, stable blood sugar, and a healthy nervous system.
1. Bone Health & Osteoporosis
Magnesium helps control calcium levels and is essential for strong bones. A lack of it can lead to bone loss and higher risk of fractures.
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Best forms: Magnesium glycinate or citrate
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Dosage: 300–400 mg daily, with calcium and Vitamin D
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Eat: “Seeds (sunflower, pumpkin), nuts (almonds, cashews), and leafy greens (spinach, Swiss chard)”
2. Blood Sugar & Diabetes
Low magnesium has been linked to a higher risk of Type 2 diabetes. It can improve insulin response and reduce blood sugar spikes.
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Best forms: Magnesium taurate or chloride
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Dosage: 250–350 mg after meals
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Eat: “Dark chocolate, beans (black beans, lentils), and whole grains (quinoa, brown rice)”
3. Mental Health Support
Magnesium supports mood by balancing neurotransmitters like serotonin and GABA. Deficiency may lead to anxiety or depression.
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Best form: Magnesium threonate
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Dosage: 200–400 mg daily
4. Digestion & Constipation
This mineral draws water into the intestines, easing constipation and relaxing digestive muscles.
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Best forms: Magnesium citrate or oxide
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Dosage: 400–500 mg at night
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Tip: “Don’t use magnesium laxatives for more than a few days…unless your doctor says it’s okay”
Signs of Deficiency
Symptoms include fatigue, cramps, nausea, numbness, and irregular heartbeat. People with kidney issues should avoid supplements.
“Dietary sources of magnesium include legumes, whole grains, vegetables…seeds, and nuts…dairy products, meats, chocolate, and coffee.” — WebMD
