Did you know that more than 70% of the population is magnesium deficient? Maybe you recently had blood work done and are thinking, “my doctor said my magnesium level was just fine.” While your blood level of magnesium may be in the normal range, it’s highly likely the amount of magnesium stored in the rest of your body is on the low side. Want to know if you have a magnesium deficiency? Take a look at these signs and symptoms; all of them correlate with low magnesium levels.
High Blood Pressure
High Blood Sugar (Diabetes)
Muscle Cramps (Charlie Horses)
Magnesium is a mineral that works in over 300 different metabolic processes, which is why it plays such a variety of roles in the body. How does someone become deficient in magnesium? Easy. The body uses magnesium so frequently it needs to be constantly replenished. If you exercise or have an active job, are pregnant or breast feeding, or if you have a chronic illness, all of these increase your body’s need for magnesium. Even though the RDA for magnesium is only 400mg, many people fail to even meet this small amount. Also, 400mg is the amount estimated to prevent profuse deficiency, not the amount needed for optimal health.
It’s important to focus on eating foods high in magnesium every day. Foods that are high in magnesium include: leafy greens (spinach, kale, Swiss chard), black beans, avocado, dark chocolate, pumpkin seeds, almonds, yogurt/kefir. How might you include all these foods in your diet? Try this out for a day and see how you feel.
Breakfast: Sautéed Swiss chard + 2 eggs + 1 slice toast topped with almond butter
Lunch: Black bean soup + ½ avocado
Snack: ½-1 cup plain yogurt + blueberries + pumpkin seeds
Dinner: Large spinach salad + (chicken, steak, salmon) + olive oil dressing
Dessert: 1oz dark chocolate + Strawberries
There are times when it’s necessary to supplement even the healthiest of diets. If you are eating all those high magnesium foods but still struggle with symptoms of a magnesium deficiency you might consider trying the Ortho Molecular Reacted Magnesium Powder. By using magnesium glycinate (the most absorbable form of magnesium) you can take much larger does without some of the digestive problems that come with taking magnesium citrate or oxide. Plus the delicious strawberry lemonade flavor actually makes taking this supplement enjoyable. Simply mix 1 scoop (300mg) into a glass of water and drink in the morning or afternoon. It can also be blended into a smoothie or shaken up with protein powder. If you struggle with insomnia or night time muscle cramps, drink it before bed; you’ll be sleeping better in just a few nights. It’s even safe for kids. Stop by Odom Health and Wellness in Minnetonka to pick up your own Reacted Magnesium Powder, or call the office at 952-224-1919 to schedule an appointment with the dietitian.
-Author, Brenna Thompson