Magnesium is an essential mineral found in our body regulating various bodily functions such as muscle and nerve function and blood pressure regulation. It also helps keep our immune system healthy, which is especially crucial during these “COVID times.” We can naturally increase magnesium in the body through foods such as:
- Whole Grains
- Plant-based meals
- Some Fatty Fish like Mackerel and Salmon
But magnesium deficiency does occur, and more often than not, it is overlooked by medical professionals. According to PubMed Central, “less than 2% of Americans have been estimated to experience magnesium deficiency, but our study suggests that up to 75% are not meeting their recommended intake.” The causes of magnesium deficiency vary. They range from inadequate dietary intake to loss of magnesium from the body. Let’s look at 5 of the best ways to increase magnesium in the body.
Magnesium is also great for the body, even for those without a deficiency! For those fighting fatigue, added magnesium can actually help boost your energy levels. It does this by efficiently converting the glucose found in food into energy, which helps keep levels stable and prevent tiredness.
It can also help boost exercise performance. During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity. Magnesium can help offset the side effects of exercise, such as muscle fatigue, by moving blood sugar into your muscles and disposing of lactate.
Here are 5 ways you can increase magnesium levels in your body.
1. Expand your diet
Most insufficient magnesium levels are due to a poor diet. You can find magnesium in different plants and animal foods. Leafy greens, for example, contain incredibly high levels of magnesium. Veggies like spinach, swiss chard, artichokes, and kale can easily and tastefully complement various dishes.
In terms of meat, fish are a top source of magnesium. Specific fish like chinook salmon, halibut, and mackerel are both delicious and prime carriers of magnesium. The beautiful part about these foods is that they can be easily combined and provide additional health benefits apart from magnesium nutrition.
2. Magnesium Supplements
Dietary supplements are a great way to give your body added magnesium. Oral supplements are easily accessible from any pharmacy and can easily be incorporated into your morning routine. Before taking any magnesium supplements, make sure to clear it with your physician first. If you take any other medication, there’s a possibility the magnesium supplements can interact with some types of antibiotics and other medicines.
3. Keep alcohol and carbonated drinks to a minimum
Vitamin D and magnesium are closely interrelated. Balance of the two is essential for maintaining the physiologic functions of various organs. Alcoholic beverages can inhibit the body’s absorption of vitamin D, which can adversely affect magnesium absorption. Sodas and drinks with refined sugar can also hurt our body’s intake of magnesium.
4. IV Therapy
Suppose you are experiencing any minor magnesium deficiency symptoms like mental and physical fatigue. In that case, you may want to consider IV therapy. These wellness treatments are designed to not only replenish lost amounts of magnesium but also revitalize your body with other essential vitamins and minerals. Some cities like New York City and Philadelphia even offer on-demand IV therapy, so there’s no need to even leave the house. As always, consult your doctor before engaging in any new wellness regimen.
5. Consider Magnesium Injections
Magnesium injections aren’t recommended for causal treatments. This method is recommended really for those who suffer noticeable side effects of magnesium deficiency. Some symptoms like muscle twitches and cramps, fatigue, and asthma can become so chronic that magnesium’s regular dietary intake doesn’t quite relieve symptoms. As always, consult your physician before taking advantage of any form of injection.
Magnesium is an essential mineral that plays a role in over 300 metabolic reactions in your body. These reactions are responsible for keeping your body in top shape. If you are magnesium deficient, chances are you don’t realize it because the symptoms are so minor and often overlooked. But simple solutions like a change in diet can clearly enhance your quality of life.