April has been crazy for me. I’ve had multiple projects going at once and it seems as if they all need to be wrapped up at the same time. I have to confess: I also have some OCD issues around getting tasks complete. So, until everything comes together, my stress meter is pegged.
My family has, unfortunately, faded a lot of the spillover and that’s left me feeling like a crappy mom/wife at times.
Here’s the thing, I know what to turn to during super-stressful times but, while I’m deep in the chaos, I forget. Now, if a friend, family member, or client came to me with this scenario, of course I’d know what to tell them. Oh, the irony.
I’m a master at supplementing for my body’s needs but nowadays I take them without giving much thought to why I’m taking them.
Benefits of Magnesium
This is the case with my chelated magnesium. I started taking 250mg daily, mainly for regulation of blood pressure (which I had issues with and used to have to take medication for prior to becoming a keto warrior), but there are so many other seriously great health benefits magnesium provides.
Some of the benefits include:
- Regulation of heartbeat
- Lowers blood pressure
- Helps with kidney and liver damage
- Prevents migraines, MS, glaucoma and Alzheimer’s
- Helps with bad PMS
- Boosts immune system, especially during times of high stress
- Relieves muscle aches and spasms
- Helps with insomnia, anxiety and depression
- Boosts metabolism and balances hormones
- Helps counterbalance calcium and vitamin D that can build up from supplements
- Relieves digestion and constipation
Magnesium happens to be the least abundant electrolyte but one of the most important, as you can see. 80% of people, including children, are deficient. Supplementing has few, if any, side effects and a very low risk of toxicity. The kidneys control magnesium levels by excreting it through urine, daily.
Even though I take my supplements religiously, we lose stores of magnesium every day from normal activities for things like muscle movement, heartbeat, and hormone production.
Because I’ve been on the go from sunup to sundown, I’m sure I’ve been burning through any magnesium stores I had and was depleted. That may be why I was having trouble sleeping; even though I’ve been tired, my muscles were cramping and my anxiety levels - completely off the charts.
This is an easy fix; just add more magnesium.
What Form of Magnesium Should You Take?
There are many types of magnesium supplements but chelated magnesium is one of easiest for our bodies to absorb. It’s available pretty much everywhere, just be sure to look for a quality brand like this one.
Another way to get a boost of magnesium is through products like Calm Relax and Restore. The water soluble magnesium in ionic form is also easy for our bodies to absorb. I have this one sitting on my counter.
During the times when I need it, instead of taking another chelated magnesium, I add 2 tsps of Calm to 3-4 ounces of water and take it like a shot. I space out my doses so I take my chelated magnesium when I break my fast and then add the Calm in later in the afternoon.
What usually happens when I’m running and gunning is that I usually end up eating out more than I normally would. Eating out is a sure-fired way to deplete magnesium levels even more because processed foods are notorious for robbing our bodies of any magnesium available.
In a perfect world, we would be getting all of our magnesium needs met through food. Here’s the thing though... I’m not even sure what a perfect world looks like.
So I do the best I can by eating as many magnesium-rich foods like the one on this list:
- Spinach - 1 cup cooked 157mg
- ¼ cup of almonds - 97 mg
- ¼ cup cashews - 91 mg
- 1 avocado - 39mg
- Broccoli - 1 cup cooked 32mg
- Brussels Sprouts - 1 cup cooked 32mg
How Much Magnesium Do You Need?
The ideal magnesium levels for people of all ages varies depending on age and gender. For men over the age of 30, 420mg is your number. For women over the age of 30, we should be aiming for 320, unless pregnant or breastfeeding. Pregnant women need more, breastfeeding women need just a little less.
Other things besides stress and processed foods that deplete magnesium to be aware of:
- prescription and over the counter drugs
- calcium supplements
As you can see, I’m Team Magnesium all the way.
If you’re constipated, depressed, anxious, stressed, exhausted but unable to sleep or suffering from muscle cramps, get yourself some magnesium and let me know how it changes your life.