Are you constantly battling muscle cramps, restless legs or stress? When it comes to supplementing, most people reach for calcium without a second thought. But what if I told you that magnesium might be the real superstar?
The Most Common Deficiency: Magnesium
By far, the most common deficiency I see in my practice as a nutritionist is magnesium. It’s so prevalent that chocolate cravings are also the most common craving I see; most chocolate cravings are a sign from your body for more magnesium because dark chocolate and cocoa are very high in magnesium. Your body is so smart.
Despite this, most people focus on calcium, thinking they need more without even considering magnesium. This focus on calcium supplementation is somewhat controversial, but let me explain why magnesium deserves more of your attention.
Calcium and Magnesium: A Balancing Act
Calcium and magnesium are like brothers—they work together in your body. One of calcium’s primary roles is to contract your muscles, while magnesium’s job is to relax them. This balance is crucial for proper muscle function.
Most people I work with have a contraction problem: muscles that are over-contracting, leading to knots in your shoulders, restless legs and twitching muscles. These are signs that your body probably needs more magnesium to help those muscles relax.
Another interesting job of these minerals is how they affect mucus production. Calcium promotes mucus creation, while magnesium helps break it up. If you’re someone who tends to be really mucousy, especially after consuming dairy (which is high in calcium and low in magnesium), you might benefit from extra magnesium.
The Impact of Stress on Magnesium Levels
We burn through extra magnesium when we’re under stress. When you’re stressed, your body is in a constant state of tension and alertness, which depletes your magnesium levels. This is why many people find that their symptoms of magnesium deficiency—like muscle cramps, tension and even migraines—worsen during stressful times.
Dietary Imbalance: Too Much Calcium, Not Enough Magnesium
Our modern diets are often out of balance, skewed heavily toward calcium due to high dairy consumption. Dairy products are very high in calcium but relatively low in magnesium, which can lead to an imbalance.
This is why I rarely recommend calcium supplements—most people are getting plenty of calcium from their diets. Instead, I often suggest focusing on increasing magnesium intake to restore balance.
Signs You Might Need More Magnesium
How do you know if you might benefit from more magnesium? Here are some common signs:
- Muscle Cramps and Spasms: If you have frequent muscle cramps, spasms or twitching, your body might be crying out for more magnesium. These signs are your body’s way of telling you it needs help relaxing overworked muscles.
- Restless Legs: This uncomfortable sensation can often be relieved with magnesium. Many people find that their restless legs calm down significantly when they up their magnesium intake, allowing for a more peaceful night’s sleep.
- High Stress Levels: If you’re constantly stressed, your magnesium levels are likely depleted. Stress depletes magnesium levels, and low magnesium can make stress harder to manage, creating a vicious cycle.
- Sleep Issues: Magnesium helps your body relax and can help you sleep deeper. If you struggle with insomnia or restless sleep, boosting your magnesium intake might make a big difference.
- Chocolate Cravings: Craving chocolate could be your body’s way of asking for more magnesium. Happily, dark chocolate is a good source. Next time you’re craving a chocolate bar, consider reaching for dark chocolate to satisfy both your craving and your magnesium needs.
How to Increase Your Magnesium Intake
If you’re thinking that your body could use more magnesium, here are three ways to up your magnesium level:
- Dietary Sources: Include more magnesium-rich foods in your diet, like leafy greens, nuts, seeds and whole grains. Avocados, bananas and dark chocolate are also good sources. Incorporating these foods can be an easy and delicious way to boost your magnesium intake naturally.
- Magnesium Supplements: Consider a high-quality magnesium supplement. There are various forms, such as magnesium citrate, glycinate and threonate. Magnesium citrate is a mild laxative (read: will make you poop), and magnesium bisglycinate won’t do that and is great for sleep. It’s important to choose a form that works best for your body and needs.
- Epsom Salt Baths: Epsom salts are high in magnesium sulfate and can be absorbed through the skin. Taking a warm bath with Epsom salts can help relax your muscles and increase your magnesium levels. This method is particularly soothing and can be a great addition to your evening routine to unwind and prepare for restful sleep.
Incorporating Magnesium for Better Health
Incorporating more magnesium can be a total game-changer. This essential mineral supports muscle relaxation, reduces stress and helps maintain a healthy balance in your body. Instead of reaching for calcium supplements, consider boosting your magnesium intake through diet or supplements. By paying attention to your magnesium levels, you can address deficiencies that might be impacting your health more than you realize.
Remember, it’s all about balance, and magnesium plays a vital role in achieving that harmony. By embracing the power of magnesium, you can experience a profound difference in your overall wellness. Give it a try and see how much better you can feel every day.
Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets.
Learn more: lisakilgour.com
Article was published in The Good Life magazine.
