A shocking 2/3 of women in the Western world are magnesium deficient in their diet. And as we age, we become even more likely to show symptoms of low magnesium. Magnesium deficiency can make it difficult to relax, as it can alter the body’s stress-response system, making sleep difficult, and heighten anxiety.
Low levels have been linked to type 2 diabetes, heart disease, migraines and inflammation. Our bodies do not naturally produce magnesium, so food sources and appropriate supplementation are important for balancing our body.
So why are so many women magnesium deficient? Much of it is due to diet. Processed foods have become mainstream in our culture. Flouridated water is another culprit. Despite good intentions of cities adding fluoride to your tap water (to decrease tooth decay), fluoride binds to magnesium therefore decreasing absorption.
Foods High in Magnesium:
· Leafy greens
· Nuts
· Seeds
· Legumes
· Avocado
Which Magnesium Best for Mood & Sleep
Once you decide to try a magnesium supplement, it can be a little overwhelming once you see there are multiple varieties available. Let’s take a look at the different kinds of Magnesium
· Mag Citrate: More easily absorbed, good for constipation, used to raise mag levels
· Mag Oxide: Main ingredient in milk of mag, can be used to help with migraines, poorly absorbed (only about 2% absorption)
· Mag Chloride: Easily absorbed, helps with heartburn, good for constipation, can use topically for sore muscles
· Mag L-threonate: Easily absorbed, may help with depression & memory loss. Supports brain health
· Mag Sulfate: Known as Epsom salt, good for sore muscles
· Mag Glycinate: Easily absorbed, helps with stress, anxiety, depression, insomnia. Helps with inflammation (heart disease & diabetes).
Magnesium Dosage:
The Recommended Daily Allowance (RDA) for most adults is between 310mg and 420mg.
Individual dosage will vary, pending your age, gender and if you are pregnant. Typically it will take a couple of weeks to notice an improvement in mood or sleep. You should always contact your health care provider prior to starting a supplement.
Have you noticed an improvement since starting your Magnesium supplement? Share your experience below!