While it’s been a minute since I graced your ears with a new episode of EAT THIS with Lianne, I appreciate you, my lovely, loyal listener, for coming back after I took a few unplanned months off of being in the closet with my laptop and mic. Since I last spoke with you, both my girls have fully moved out and are at their respective universities while they study, which means I’ve ventured out of the closet into a new office space, a.k.a; my youngest’s old bedroom, which is now my office. And my mic came with me! So I’m officially OUT of the closet and might even start sharing videos as you won’t be sizing up my closet contents while hearing about the latest healthy food you need to consume more of!
While I’ve been off, I have been consuming a lot of information and got overwhelmed with content to share with you, so much so that I didn’t know how to put it all into an episode and felt paralyzed to put together a new one. I’ve learned that this consumption phenomenon knocks confidence and impostor syndrome, and when I heard that, it resonated. It was like I resisted putting myself out on the airwaves again. I’ve actually been questioning whether what I create is of use to you, especially as there is so much information flying around on social media, in videos, and podcasts. It has taken a bit to convince myself to sit down, kick my own butt and put this episode together. So here I am, back in the podcast chair, and starting back with one of the number one questions I’ve answered since we last spoke.
Interestingly, the question has most often been, how much magnesium should I take? Yep, that along with what fats to use to cook with and how can I sleep better – which was how we move on to talking about magnesium most likey as it’s my number one recommendation for a better night’s sleep.
But as with all topics I talk about here, I’m not great at sitting and talking. I plan, research and come up with what I share with you here and in the show notes on liannephillipson.com. So today on EAT THIS with Lianne, what you must know about magnesium: the forms, how to dose, and foods to increase on your plate.
Why Magnesium Matters
Let’s start with why this mineral is so crucial. Magnesium is a cofactor in over 300 enzymatic reactions in your body and a cotransporter in moving calcium and potassium across the membranes of all your cells. It’s essential for energy production, muscle and nerve function, blood sugar regulation, blood pressure control, DNA and protein synthesis, bone health, Immunity and the ability to fight infection, brain, mental health, and sleep, to name a few important things.
60% of your magnesium resides in your bones. If you have weak bones, osteopenia, or osteoporosis, guess what? Magnesium could be low.
A few things worth knowing:
Signs of Magnesium Deficiency
Now, here’s something shocking – it’s estimated that up to 20% of the population living with clinical deficiency and 80% of the population are living with subclinical levels leading to a load of symptoms. But how do you know? Let’s talk about some symptoms that could clue you in:
… Acid reflux, headaches, vertigo, chronic pain, constipation, hearing loss, sensitivity to noise, immune dysfunction, seizures, cognitive decline, and pain in your body are all potentially related to low magnesium.
How can you become deficient? Because you’re not consuming foods high in magnesium and your plate hasn’t seen a green leaf in weeks (or months), our soil is magnesium deficient. The amount that’s taxing our magnesium has increased, like stress.
There also is a medication connection with common medications that can deplete magnesium levels:
This is rarely discussed but crucial information for anyone on these medications.
Mental Health and Cognition Support
Now, let’s explore something that might surprise you: magnesium’s crucial role in mental health and brain function. This mineral isn’t just for crampy muscles; it’s a fundamental player in your mental well-being, too!
Mental Health Benefits
Cognitive Function
Is anyone having issues with their memory? Well, magnesium is known to enhance your memory because of nerve synapse formation; it supports neuroplasticity and both short-term and long-term memory formation.
Focus and Attention: Adequate magnesium levels support:
When it comes to taking a supplement, reading this label is essential, as there are usually five forms of magnesium available.
Magnesium Citrate: Highly absorbable and great for overall health. It can have a mild laxative effect, making it good for constipation.
Magnesium Glycinate: Known for its high absorption rate and being gentle on the stomach. This form is excellent for anxiety and sleep.
Magnesium Malate: Often recommended for chronic fatigue and fibromyalgia. It’s well-absorbed and may help with muscle pain.
Magnesium Threonate: can cross the blood-brain barrier, potentially supporting cognitive function and brain health.
Recommended Daily Allowance (RDA) for magnesium:
– Adult men: 400-420 mg
– Adult women: 310-320 mg
– Pregnant women: 350-360 mg
The more deficient you are in magnesium, the more you could be helped by taking more magnesium.
Food Sources of Magnesium
How can you incorporate more magnesium into your diet?
1. Start your day with a smoothie containing spinach, banana and raw cacao powder
2. Snack on pumpkin seeds or almonds
3. Add avocado to your salads or sandwiches
4. Choose whole grains over refined ones
5. End your day with a square of dark chocolate
Let me share some fascinating recent studies that aren’t making headlines yet:
1. Migraines and Magnesium: A 2021 study found that magnesium deficiency might alter serotonin receptors, potentially triggering migraines. Even more intriguing, the researchers found that magnesium can be as effective as some prescription medications for migraine prevention.
2. ADHD Connection: Recent research suggests that children with ADHD often have lower magnesium levels. A small study found that magnesium supplementation improved cognitive function and reduced hyperactivity in children with ADHD.
3. Epigenetic Effects: Magnesium has been found to influence gene expression through epigenetic mechanisms. It can actually help regulate which genes are turned on or off, potentially influencing everything from stress response to longevity.
Case studies show that supplementing 125 – 300 mg of mag bis-glycinate eased depression in just over a week. Having a daughter who suffers with depression and has been on a few different medications, i know that magnesium has helped her, but getting her to take it regularly is the challenge. Don’t stop anything you’re taking without talking to your doctor or psychiatrist here.
Magnesium Timing: For cognitive benefits, consider taking magnesium threonate in the morning, and magnesium glycinate in the evening for sleep support.
Compelling Research
Now, let’s geek out for a minute with some fascinating research:
1. A 2017 systematic review published in the journal “Nutrients” found that magnesium supplementation significantly reduced anxiety symptoms.
2. The Framingham Heart Study showed that people with the highest magnesium intake had a 58% lower chance of developing metabolic syndrome.
3. A meta-analysis in the “European Journal of Clinical Nutrition” found that for every 100mg increase in magnesium intake, the risk of stroke decreased by 7%.
4. Research published in “Neuron” suggested that magnesium threonate could improve learning abilities, working memory, and short- and long-term memory.
Magnesium is truly a mighty mineral that deserves a place in your supplement routine, on your plate, and even in your bath! Ensuring you get enough can make a huge difference in how you feel and function.
If you have kidney issues, speak with your primary healthcare advisor.