Are you a coffee drinker? Chances are decent, since statistics show that 54% of Americans over the age of 18 consume coffee every day. That’s a BIG number. And guess what coffee does to you? It causes your kidneys to release extra magnesium into your urine. Which means your chances of magnesium DEFICIENCY are higher! Add in a stressful lifestyle, regular sugar intake, or leaky gut syndrome and the magnesium in your body is depleting even quicker!
Magnesium is an essential mineral, second most abundant in the body to be exact, that our bodies use for over 300 biochemical reactions! That’s a lot of physiology! It helps maintain normal nerve and muscle function, supports a healthy immune system, maintains a normal heart beat, and helps bones remain strong. It is also involved in the regulation of blood glucose levels and energy production. As you can see, the mineral magnesium is extremely important in our bodies. Without it, our health would plummet.
How do we normally get magnesium?
There are three ways that we absorb magnesium… 1. through our food. 2. through our skin. 3. through supplementation.
Through the food we eat is the obvious answer. However, there are many who consider the amount of magnesium available in our modern food supply to be lacking. Commercial farming methods do not replenish magnesium levels in the soil between crops. It is important to understand that your food will only contain the nutrients that are replenished in the soil through proper farming techniques. This does not happen in commercial, large scale farming, which is a perfectly good reason to know where your food comes from and how it is grown. Foods that are naturally higher in magnesium include dark leafy greens, nuts, seeds, and legumes.
We also readily absorb magnesium through our skin. I always suggest this to patients who have tight muscles (especially after I have performed muscle work on them). I recommend a magnesium gel that you can apply straight to a problem area, such as tight neck muscles that can lead to headaches. It is important to purchase a high quality brand that uses a proper form of magnesium for optimal absorption. This is my favorite and high quality magnesium gel here.
Lastly, supplementation can also be helpful if you are lacking adequate magnesium. Magnesium malate is a form that is known for being more easily absorbed and more tolerated than other forms. You can find this form here. (It is also important to be aware that it is hard to overdose on magnesium, as excess is easily excreted from the body via the kidneys.)
Signs and symptoms of magnesium deficiency or low magnesium.
- Muscle twitching, spasms & tension.
- High blood pressure.
- Sleeping problems.
- Poor memory.
Low magnesium over time can lead to chronic muscle tension, anxiety/depression, tissue calcification, insomnia, and chronic fatigue.
If magnesium deficiency becomes more severe, there will be changes including rapid heart beat, sustained muscle contractions, delirium, hallucinations, and numbness/tingling.
If you are a coffee drinker OR you have chronic tight muscles OR any other symptoms above… do yourself a favor and get some magnesium!