3 Easy Tips to Sneak Magnesium into Your Day (and why it’s so important)

Bean squash creamy soup served with seeds and nuts

credit: iStock Photo

We talk about Magnesium a lot – and for a good reason! Magnesium is an essential mineral in over 300 biochemical reactions in the body. It helps the body maintain normal heart rhythm, immune system, and muscle function.

One of the best way to know your Magnesium – and other mineral – levels is to take a blood test. It also helps to know the potential warning signs of Magnesium deficiency, including:

  • Body odor
  • Constipation
  • Muscle cramps
  • Insomnia
  • Headaches
  • Fatigue

One of the Main Causes of Magnesium Deficiency

Over half of the U.S. population is deficient in Magnesium.

One of the main causes of Magnesium deficiency is because we’re not eating the right foods.  

Because the average American consumes foods that are poor in micronutrients such as processed foods, sugar, sodas, and meat, malnutrition is the most significant cause of Magnesium deficiency in the U.S.  

Because healthy Magnesium levels play an important role in keeping your body healthy and functioning, here are 3 ways you can get more Magnesium into your day.

3 Easy Tips to Sneak Magnesium into Your Day

The name of the game plan here is getting whole, fresh foods that are high in Magnesium into our daily meals and diet in the big picture. The current RDA (recommended daily allowance) levels of magnesium are ~400 mg/day for a healthy adult. Foods that are high in Magnesium include:

  • Green leafy vegetables, such as spinach and swiss chard
  • Nuts and seeds
  • Mackerel
  • Lima beans

Tip #1: Sprinkle it: Nuts and seeds are an easy topper for soups, oatmeal, or a side of roasted or sauteed vegetables (think broccoli, green beans, cauliflower, even some squash) that will not only give you a boost of Magnesium, but add a fun texture and crunch to your dish as well.

Bean squash creamy soup served with seeds and nuts

credit: iStock Photo

Tip #2: Blend it: If you aren’t keen on chomping on a forkful of spinach, this one is for you. Adding a few handfuls of spinach to a smoothie does wonders to add Magnesium that you can’t taste – it’s a mild, “hanging out in the background, nothing to see here” strategy. You could also blend spinach, kale, or other leafy greens it into soups.

credit: iStock Photo

Tip #3: Toss it in: Lima beans can easily be included in a stew, salad, or pasta/pasta alternative dish to start.

Tasty salad in a bowl, food

credit: iStock Photo

Aim for small, sustainable changes here. Focus on small tweaks you can make today and find success in, as you build to new habits and future changes.

Managing Your Magnesium Levels

If you’re regularly blood testing, you can monitor your RBC magnesium levels and see where you have room to improve [as seen in the WellnessFX personalized health dashboard]

When it comes to getting your essential nutrients – vitamins and minerals – it’s highly recommended to get your minerals from eating whole, fresh foods, because of the greater nutritional value, fiber, and phytochemicals, according to the Mayo Clinic. Be wary of processed, fortified foods and the dangers of over consumption of certain micronutrients and the harmful effects thereof.

In addition to eating Magnesium-rich foods, you’ll also want to pay attention to your intestinal health to make sure you’re absorbing the most you can. You can get your start by lowering your intake of micronutrient-poor, processed foods and increasing your intake of plant-based, micronutrient-dense foods.

It’s also important to be mindful of if your body is depleting it quickly. Your kidneys work hard, maintaining a healthy balance of Magnesium through filtering, excreting a specific amount into urine, and re-absorbing. Your kidneys prevent Magnesium deficiency by reducing its excretion into urine. If your kidneys aren’t functioning and filtering properly, they can allow Magnesium to be excessively excreted in larger amounts.

Alcohol consumption goes along with a significant significant excretion rate of magnesium in both acute (one time) and chronic (frequent) alcohol consumption cases.

Diabetics have an increased rate of Magnesium excretion as a consequence of general kidney dysfunction. Insulin medication is also known to deplete Magnesium.  

How WellnessFX Can Help

If you want to dive deeper into other nutrient deficiencies, check out 7 Minerals & Signs That You Could Be Deficient.

We believe in the power in a drop of blood.The information you learn here can put you on track to higher energy, better sleep, and better weight management. Multiple packages of WellnessFX – Performance, Premium, and Women’s Health – include RBC Magnesium, to give clear insight into where you are and what might need improvement.

RBC Magnesium can also be ordered separately, as part of a custom package.

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The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.