The Human Genome Project reports that over 3,500 proteins have binding sites for magnesium. What does that mean? It means that magnesium is needed for lots of different actions in the body!
Some of these include:
Muscle and nerve function
Heart rhythm
Blood pressure
Digestion
Blood sugar regulation
Brain health
Some signs that you aren't getting enough magnesium could be leg cramps, menstrual cramps, sugar cravings, racing heartbeat, high blood pressure, anxiety and insomnia.
Green whole foods are a great source of magnesium. Things like:
Chard
Kale
Seaweed
Green smoothies
Green beans
Other sources of magnesium are:
Beans, lentils
Fish
Almonds
Cashews
Sesame seeds
Pumpkin seeds
Whole grains
Bone broth
Dark chocolate (This is why you crave it during your period!)
However, due to soil depletion, stress, and perhaps not getting your veggies every day (nobody's perfect), supplementation is recommended.
I have experimented with most types of magnesium. For me I notice the most benefit when I am regular about taking it every day. The benefits I notice most are less sugar cravings, less insomnia and no menstrual cramps.
I prefer these sources:
Liquid magnesium to add to water
Epsom salts for your bath
A to B Calm powder
Ca Mg Plus by Biotics
Amazing Grass greens powder
There is a lot of debate about supplementing with calcium. Some sources, such as health expert Chris Kresser, report that this type of supplemental calcium is dangerous. The burst of supplemental calcium can cause calcification of arteries.
At the moment I use some purely magnesium supplements and some that are a mix of calcium and magnesium. I don't go crazy on taking a lot of calcium, and I choose reputable brands.
I never recommend buying almost any supplements from places like Trader Joe's or Costco.
Recommend magnesium dosing is 320 mg a day for women. It is fine to take more, but some types of magnesiums at certain dosages may cause you to have a bowel movement. So just be aware.
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