One of the most important minerals in the human body is magnesium; vital to overall wellness and a factor in everything from Type 2 Diabetes to cardiovascular disease to Restless Leg Syndrome, and even Pre-Menstrual Syndrome, lending itself to more than 300 chemical reactions in the body. While magnesium is commonly found in foods such as nuts, seeds, and vegetables (especially dark green leafy veggies), many Americans fail to reach the Recommended Daily Allowance (RDA) by up to 125 mg per day. Men from over the age of 19 should be consuming an average of 400-420 mg daily, and women over 19 should average 310-320 mg a day unless pregnant, when they should raise their intake to 350-360 mg. Breastfeeding women follow age guidelines.
So what do we do about it? The easiest and most affordable way is to strive to increase our dietary intake of magnesium from our food sources. Our diets do not often center around whole food options, favoring more convenient pre-packaged or mass-produced foods, taking us further and further from food it its most natural and nutrient-rich form, thereby depleting the nutritional benefit our bodies crave. The website, the World’s Healthiest Foods, ranks pumpkin seeds, greens (spinach and Swiss chard, specifically), beans and quinoa among their top picks for magnesium.
For those of us whose bodies still need more magnesium, supplements may be necessary. Health care professionals are able to help navigate the best magnesium supplement for each individual based on their health needs, however magnesium supplements are readily available and affordable in the vitamin aisle at the local grocer. It is important to follow their guidelines as it is possible to consume too much magnesium and experience side effects, most commonly (but not limited to) digestive problems. Epsom salts are another great way to offer our bodies more magnesium and may aid in relaxation by drawing a very warm bath and adding a cup of Epsom salts, followed by a 20-minute soak.
Signs you may have a magnesium deficiency:
Sleep disorders, agitation/anxiety/irritability/confusion, Restless Leg Syndrome, nausea/vomiting, abnormal heart rhythms, problems with blood pressure, muscle cramps, and more. Consult a health care professional before self-diagnosing.
Magnesium has also been studied to determine its effects on the skin if any. A book called the “Magnesium Miracle” explains how magnesium slows free radicals which cause wrinkles. And the National Institute of Health lists a study that Magnesium reduced acne in individuals by reducing sebum.
If you would like to purchase Aloha Body Care’s products which contain Magnesium they are listed below.
1) Miracle Mist Toner is a light vitamin and magnesium enriched skin care with Magnesium, Lemon, Green Tea, and other great ingredients which help improve skin.
2) Liquid Gold Eye Serum is formulated to decrease the appearance of wrinkles, dark circles, and bags.
Miracle Mist Toner
Miracle Mist Tonera
• University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/magnesium
• National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
• The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=nutrient\