Magnesium, the calming mineral

Written By Educator Health

Did you know that there’s a mineral that helps with calming? Yup, magnesium. Unfortunately, statistics show that 50-75% of Americans are deficient in this wonder mineral.

Here’s how magnesium helps you relax.

  • Better Sleep: Relaxes the body for sound sleep and also helps you STAY asleep.

  • Natural Muscle Relaxer: Helps relieve muscle tightness and cramping and restless leg syndrome. So if you’re one of those folks who wakes up stiff in the morning, try some magnesium at night.

  • Relief from Constipation. Magnesium is an excellent laxative. You’ll feel more relaxed if you’re regular!

  • Lower Blood Pressure so you stay cool as a cucumber.

  • Magnesium can also help with osteoporosis and cardiovascular disease.

2 Most Common Types of Magnesium

There are 11 types of magnesium, so which one should you take?

The 2 most commonly used are Magnesium Citrate and Magnesium Glycinate. Both are more bioavailable forms of the mineral, meaning they assimilate in the body easier. Both are good sources for the health benefits listed above.

So which one is the best for you?

  • If you’re looking for the laxative effect of magnesium, go with citrate.

  • If you’re looking for more of the stress relief, calming, anti-inflammatory benefits of magnesium, go with the glycinate. Also use the glycinate if you want less of the laxative effect.

Just a reminder to habit-stack your magnesium supplement so you remember to take it!

Another way to up your magnesium is through your diet. Good sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.

The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.

MAGNESIUM IN FOOD:

  • Pumpkin seed - kernels: Serving Size 1 oz, 168 mg

  • Almonds, dry roasted: Serving Size 1 oz, 80 mg

  • Spinach, boiled: Serving Size ½ cup, 78 mg

  • Cashews, dry roasted: Serving Size 1 oz, 74 mg

  • Peanuts, oil roasted: Serving Size ¼ cup, 63 mg

  • Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg

  • Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg

  • Black beans, cooked: Serving Size ½ cup, 60 mg

  • Edamame, shelled, cooked: Serving Size ½ cup, 50 mg

  • Dark chocolate -60-69% cacoa: Serving Size 1 oz, 50 mg

  • Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg

  • Bread, whole wheat: Serving Size 2 slices, 46 mg

  • Avocado, cubed: Serving Size 1 cup, 44 mg

  • Potato, baked with skin: Serving Size 3.5 oz, 43 mg

  • Rice, brown, cooked: Serving Size ½ cup, 42 mg

  • Yogurt, plain, low fat: Serving Size 8 oz, 42 mg

  • Breakfast cereals fortified: Serving Size 10% fortification, 40 mg

  • Oatmeal, instant: Serving Size 1 packet, 36 mg

  • Kidney beans, canned: Serving Size ½ cup, 35 mg

  • Banana: Serving Size 1 medium, 32 mg

  • Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg

  • Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg

  • Milk: Serving Size 1 cup, 24–27 mg

  • Halibut, cooked: Serving Size 3 oz, 24 mg

  • Raisins: Serving Size ½ cup, 23 mg

  • Chicken breast, roasted: Serving Size 3 oz, 22 mg

  • Beef, ground, 90% lean: Serving Size 3 oz, 20 mg

  • Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg

  • Rice, white, cooked: Serving Size ½ cup, 10 mg

  • Apple: Serving Size 1 medium, 9 mg

  • Carrot, raw: Serving Size 1 medium, 7 mg

This is also a great way to up your plant diversity - it’s a win-win!

Educator Health
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