{"id":17232,"date":"2019-09-26T12:00:44","date_gmt":"2019-09-26T12:00:44","guid":{"rendered":"http:\/\/fxnutrition.com\/?p=17232"},"modified":"2023-06-23T20:12:28","modified_gmt":"2023-06-23T20:12:28","slug":"deficiency-to-sufficiency-magnesium","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/deficiency-to-sufficiency-magnesium","title":{"rendered":"Magnesium Deficiency to Sufficiency"},"content":{"rendered":"\n<p>At the <a href=\"https:\/\/fxnutrition.com\/counseling\/\">Functional Nutrition Alliance Clinic<\/a> we tailor our recommendations to meet the unique needs and requirements of our clients. When it comes to helping people reach their healing potential, cookie cutter protocols, magic pills, and the diet of the day are not within our repertoire. As we always say, one size <em>never<\/em> fits all.<\/p>\n\n\n\n<p>And yet, we broadly believe in the principles of bringing deficiencies to sufficiencies<em>. <\/em>When evaluating deficiencies, we consider the whole person. Digestive secretions (such as enzymes or acids), psychological nourishment (like love or support), hormones, immune factors and key nutrients (of course!) are all important to explore.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-magnesium-deficiency-epidemic\">The magnesium deficiency epidemic<\/h2>\n\n\n\n<p>Magnesium is an essential mineral involved in numerous biochemical reactions in the body. It plays a vital role in maintaining normal muscle and nerve function, supporting a healthy immune system, regulating blood pressure, and promoting strong bones, among other functions.<\/p>\n\n\n\n<p>Despite its importance, magnesium is a nutrient that is deficient in a large portion of the population. According to an article published in the cardiology journal <em>Open Heart<\/em>, \u201cbecause of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency.\u201d<\/p>\n\n\n\n<p>Unfortunately, magnesium deficiencies can fly under the radar while yielding biological impact because of the ways we measure them. Magnesium levels are typically measured through blood tests, despite the fact that blood magnesium levels may not always accurately reflect total body magnesium status. This is because magnesium is primarily stored within cells and bones, with only a small fraction circulating in the blood.<\/p>\n\n\n\n<p>The subclinical magnesium deficiencies that are quite common, particularly in Western societies, refers to a state where magnesium levels may be within the normal range, but there is an insufficient amount to support optimal physiological functions. This can lead to subtle symptoms and health effects that may go unnoticed or be attributed to other causes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-the-top-3-benefits-of-boosting-your-magnesium-intake\">The top 3 benefits of boosting your magnesium intake<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><b>Relaxation of nerves and muscles:<\/b><span style=\"font-weight: 400;\"> Magnesium helps relax nerves and muscles that are tight, stiff or irritable. For a person with restless leg syndrome, joint pain or difficulties falling asleep, magnesium may be a helpful relaxation mineral (or miracle!)<\/span><\/li><li><b>Improved digestive function:<\/b><span style=\"font-weight: 400;\"> Adding a magnesium supplement in the right form and to meet a person\u2019s particular needs, may help restore morning bowel movement ease and efficiency.<\/span><\/li><li><b>Longevity and disease prevention:<\/b><span style=\"font-weight: 400;\"> Research indicates magnesium deficiency as an \u201cupstream\u201d driver in chronic health conditions, such as hypertension, diabetes, osteoporosis and heart disease. For people looking to take preventative measures to maintain optimal health, it\u2019s important to pay heed to the research illuminating magnesium\u2019s role in energy production, DNA and protein synthesis, and antioxidant support.<\/span><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-10-common-signs-of-magnesium-deficiency\">10 Common signs of magnesium deficiency<\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Symptoms are often nonspecific, meaning they can be attributed to multiple underlying causes. This is true for many health conditions, including magnesium deficiency. And while all signs and symptoms can have various causes, and a true magnesium deficiency should be confirmed through appropriate evaluations, there are some common manifestations:&nbsp;<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">muscle cramps and twitches<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fatigue and low energy<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sleep challenges<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stress and anxiety<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mood swings<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">decreased concentration or brain fog<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">headaches<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">constipation and\/or bloating<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">weakness or tremors<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increased sensitivity to light and\/or noise<\/span><\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-natural-ways-to-increase-your-magnesium-intake\">5 natural ways to increase your magnesium intake<\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">When possible we generally recommend nutrient-dense eating for bringing deficiencies into sufficiencies. &#8220;Food first&#8221; is a great approach when it comes to meeting nutrient needs, including magnesium.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Eating a varied and nutrient-dense diet that includes magnesium-rich foods can provide you with an adequate intake of this essential mineral. Many whole foods are excellent sources of magnesium, including:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">all dark leafy greens, especially Swiss chard and spinach<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuts &amp; seeds<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">beans &amp; lentils<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">quinoa &amp; brown rice<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fish, especially mackerel, pollock and tuna<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avocado<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">banana<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dried fruit, especially figs and dates<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dark chocolate<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nettles<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sea vegetables like kelp<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">shrimp<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dandelion greens<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">garlic<\/span><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-which-form-of-magnesium-is-right-for-you\">Which form of magnesium is right for you?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">For enhanced absorption we recommended taking magnesium supplements before bedtime or between meals, especially when there is little to no dietary fat present in the gastrointestinal tract. There are various options available for magnesium supplements, and the body absorbs each differently. The different forms includes:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>Taurate:<\/strong> promotes calmness and supports heart health<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Citrate:<\/strong> budget friendly yet not always gut friendly<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Aspartate:<\/strong> supports cellular energy<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Orotate:<\/strong> supports heart health<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Glycinate:<\/strong> chelated form of magnesium that is most bioavailable<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Malate:<\/strong> promotes cellular energy<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Threonate:<\/strong> helpful for cognitive health<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Oxide:<\/strong> may create a strong laxative effect<\/span><\/li><\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Our clinically preferred form of supplemental magnesium is magnesium glycinate. Magnesium glycinate is known for its high absorption and bioavailability. It\u2019s particularly beneficial for individuals addressing a magnesium deficiency and is most gentle on the stomach and digestive system.&nbsp;<\/span><\/p>\n\n\n\n<p><strong>Bonus Tip:<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Taking an Epsom salt bath (epsom salts contain magnesium sulfate) allows you to absorb magnesium through your skin. It\u2019s helpful for soothing sore muscles and promotes relaxation before bedtime. Add 3-4 cups of Epsom salts per tub, relax and enjoy.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-magnesium-411\">Magnesium 411<\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">I\u2019ve gone ahead and put the most important information about magnesium on one page making it easy to remember why magnesium might add some magic to your everyday.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">(There\u2019s no magic pill <\/span><i><span style=\"font-weight: 400;\">but<\/span><\/i><span style=\"font-weight: 400;\"> magnesium might just make you feel like there is!).<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">From commonly asked questions to my favorite foods that are rich in magnesium, I\u2019ve got you covered with this fun <a href=\"https:\/\/www.fxnutrition.com\/articles\/deficiency-to-sufficiency-magnesium\/fxna-magnesium-411\/\">magnesium 411<\/a>.<\/span><\/p>\n\n\n\n<p><a href=\"https:\/\/www.fxnutrition.com\/articles\/deficiency-to-sufficiency-magnesium\/fxna-magnesium-411\/\" rel=\"attachment wp-att-22183\">FxNA magnesium 411<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.fxnutrition.com\/articles\/wp-content\/uploads\/2023\/06\/Magnesium411-handout-with-shadow.jpg\"><img decoding=\"async\" width=\"475\" height=\"600\" src=\"https:\/\/www.fxnutrition.com\/articles\/wp-content\/uploads\/2023\/06\/Magnesium411-handout-with-shadow.jpg\" alt=\"\" class=\"wp-image-22204\" srcset=\"https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2023\/06\/Magnesium411-handout-with-shadow.jpg 475w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2023\/06\/Magnesium411-handout-with-shadow-238x300.jpg 238w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/a><\/figure><\/div>\n\n\n\n<p><em style=\"font-size: inherit;\"><strong><b><i>Quick Health Advisory:<\/i><\/b><i><span style=\"font-weight: 400;\"> <\/span><\/i><\/strong><i><span style=\"font-weight: 400;\">If magnesium is new for you, and you\u2019re deciding to add in a supplemental version, be sure to <\/span><\/i><span style=\"font-weight: 400;\">start low and go slow<\/span><i><span style=\"font-weight: 400;\">. Magnesium supplementation works well for most, but not everyone will find that supplementation is helpful or needed. If your elimination leans towards loose, you\u2019ll want to be cautious with the type of magnesium you introduce and consider working with a <\/span><\/i><a href=\"https:\/\/fxnutrition.com\/counseling\/\"><i><span style=\"font-weight: 400;\">Functional Nutrition Counselor <\/span><\/i><\/a><i><span style=\"font-weight: 400;\">to find the match that\u2019s right for you.<\/span><\/i><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>At the Functional Nutrition Alliance Clinic we tailor our recommendations to meet the unique needs and requirements of our clients. When it comes to helping people reach their healing potential, cookie cutter protocols, magic pills, and the diet of the day are not within our repertoire. As we always say, one size never fits all. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":22185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[159],"tags":[166,224,187],"class_list":["post-17232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-therapy","tag-clinical-quickies","tag-magnesium","tag-mediators"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":"[{\"keyword\":\"symptoms of magnesium deficiency\",\"score\":\"bad\"},{\"keyword\":\"how to increase magnesium levels naturally\",\"score\":\"bad\"},{\"keyword\":\"foods high in magnesium\",\"score\":\"ok\"}]","_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"Magnesium Deficiency to Sufficiency | Functional Nutrition Alliance","_yoast_wpseo_metadesc":"Learn about the magnesium deficiency epidemic and the benefits of boosting your magnesium intake naturally. Discover the top 5 benefits of magnesium sufficiency, 10 common signs of deficiency, and 5 natural ways to increase your intake.","_yoast_wpseo_focuskw":"magnesium deficiency","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Magnesium Deficiency to Sufficiency | Functional Nutrition Alliance<\/title>\n<meta name=\"description\" content=\"Learn about the magnesium deficiency epidemic and the benefits of boosting your magnesium intake naturally. 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