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Magnesium: The Mineral Your Body is Missing

O Canada, you aren't getting enough magnesium, and it shows. More than 34% of Canadians are not receiving adequate amounts of magnesium in their diet, and it's about time we address it so you can start reaping the magnesium benefits your body needs.

Magnesium-rich foods are all around us, so increasing your intake is a snap. But, for most Canadians, it's not that they're avoiding magnesium supplements or magnesium-rich foods; they just aren't aware of how important it is and how easy of an issue it is to take care of.


What is Magnesium?

Magnesium is crucial to our bodies; it is a mineral that helps maintain blood pressure and plays an integral role in exercise performance, bone strength, and brain health. Low magnesium levels in our bodies won't always show immediate side effects. However, long-term magnesium deficiencies can lead to high blood pressure, diabetes, heart disease, and osteoporosis.

Most of us eat a variety of magnesium-rich foods regularly, so it's somewhat surprising that so many Canadians suffer from a magnesium deficiency. There are two ways to address and remedy this issue: increase the amount of magnesium-rich foods in your diet or add a magnesium supplement to your routine.


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What is the Recommended Daily Allowance of Magnesium?

The recommended daily magnesium requirement for males is 300 mg and 250 mg for females. If those numbers seem overwhelming, just know that one ounce of dark chocolate has 50 mg of magnesium. In addition, two slices of whole wheat bread have 46 mg of magnesium, and one ounce of pumpkin seeds has a whopping 74 mg of magnesium. See, we told you increasing your magnesium intake would be easy.

We compiled a handy list of magnesium-rich foods to ensure you reach your recommended daily magnesium requirements. The kitchen is the first step in achieving fitness goals.


13 Magnesium-Rich Foods:

  • dark chocolate
  • nuts
  • seeds
  • legumes
  • tofu
  • avocados
  • bananas
  • spinach
  • lima beans
  • tuna
  • brown rice
  • non-fat yogurt
  • whole grains


What Does a Magnesium Deficiency Look Like?

Fatigue is often the first sign of a magnesium deficiency. Whenever you feel fatigued, it's your body telling you that something is missing. Fatigue is a combination of exhaustion and weakness and can affect your body and mind. So, if you feel fatigued, take a step back and evaluate what your body is missing nutritionally and work to remedy it ASAP.


7 Symptoms of Magnesium Deficiency:

  • fatigue
  • loss of appetite
  • muscle weakness or spasms
  • pins and needles
  • abnormal heart rhythms
  • shaking
  • nausea and vomiting


Eating a diet high in magnesium-rich foods or taking a magnesium supplement is necessary for your body to perform in and out of the gym. However, if your brain, bones, and blood pressure are suffering, none of your fitness goals will matter.


7 Magnesium Benefits for Your Body:

  • boosts exercise performance
  • can combat depression and anxiety
  • benefits bone and heart health
  • supports blood sugar levels
  • anti-inflammatory benefits
  • can improve PMS symptoms
  • may prevent migraines


Magnesium Benefits and Exercise

Chances are, if you're reading this article, one of your goals is to improve your exercise performance. A major magnesium benefit is keeping your body in tip-top shape, so you can hit the gym and obtain peak performance. Conversely, if your body is not fully nourished and your muscles are weak, you can't continue to make gains.


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As absolutely important as eating healthy is, having prepared meals and snacks every day isn't always feasible. However, supplements, specifically magnesium supplements, are a great way to help reach your daily recommended goals for vitamins and minerals.


Magnesium Benefits and Depression and Anxiety

Magnesium is an essential mineral associated with the biochemistry of our brains. Anyone that has suffered from depression and anxiety knows that there’s no quick fix, but leading research shows a connection between depression and magnesium deficiencies. So, while meeting your daily magnesium requirements won't cure depression, science shows us that magnesium can benefit those suffering from depression and anxiety.

Taking time for hobbies is another way to manage depression. For example, 2020 became the year of mastering kitchen appliances for many people. Getting creative in the kitchen using magnesium-rich foods can help hone a skill and provide some much-needed distraction and motivation while giving your body the extra nourishment it deserves.


Magnesium Benefits and Bone, Heart, Blood Sugar Levels, and Anti-Inflammatory Issues

Magnesium helps our bodies use calcium and vitamin D, and about half of the magnesium in our bodies is found in our bones. Having a magnesium deficiency can lead to osteoporosis. Magnesium also keeps calcium from entering muscle cells and causing contractions. Without magnesium, calcium can overrun cells, lead to muscle hypercontraction, and even a heart attack.

Low magnesium levels are associated with insulin resistance. It often appears in both type 1 and type 2 diabetics, being more prevalent in type 2 diabetics. Magnesium supplements can improve diabetic symptoms, and if you're pre-diabetic, a magnesium supplement can aid in preventing the development of type 2 diabetes.

Magnesium glycinate is often recommended for people who suffer from inflammation disorders. In addition to helping with inflammation, it is excellent for anxiety, chronic stress, and insomnia.


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Magnesium Benefits and PMS

Don’t skip this section! Even if you are blessed with not experiencing PMS symptoms, odds are someone you love does have PMS. And trust us, relieving PMS symptoms benefits everyone.

Bloating, fluid retention, and breast tenderness can all improve by adding a combination of magnesium supplements and B6, according to a study on the effects of magnesium. You deserve to feel your best, so if you suffer from PMS, try adding a combination B6 and magnesium supplement to your routine.


Magnesium Benefits and Migraines

Migraines can be debilitating. Count your lucky stars if you've never had one. A migraine takes a typical headache and adds throbbing pain, sensitivity to light and sound, and nausea. Most migraine sufferers can sense the warning signs, but being able to stop your life to get to a cold, dark place for several hours is not always feasible.

Unfortunately, there's no one-size-fits-all treatment or prevention for migraines. However, since a magnesium benefit is aiding in the control of blood pressure, scientists believe a drop in magnesium can cause blood vessels in the brain to constrict, leading to migraines.

Adding a magnesium supplement or increasing the amount of magnesium-rich foods you eat can help your body work to prevent future migraines. However, you’ll have to be patient, as it can take roughly three to four months to notice a difference.


Magnesium Benefits Your Life

Magnesium is a superstar mineral that helps our bodies stay healthy and work efficiently. Adjusting your diet to add more magnesium-rich foods or a magnesium supplement is one of the quickest ways to see improvement in your life and at the gym.

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