5 tips to get 100% magnesium every day

There is much debate about magnesium and its supplements due to the awareness of this mineral, which is central to several biological functions. From strengthening bones to producing energy, magnesium plays a key role in several biochemical reactions in the body.
However, despite the fact that magnesium is such an important mineral, magnesium deficiency is very common, leading to fatigue, muscle cramps and even heart problems. This is partly due to biological conditions and partly due to errors in lifestyle habits.

Lack of or low levels of magnesium in the body can lead to irreversible damage in the body if not treated in time.
The results of a review study published in August 2024 found a connection between Magnesium and cognitive health. “Based on our assessment of the strength of evidence, we conclude with moderate certainty that serum Mg is associated with all-cause dementia and cognitive impairment, characterized by a U-shaped pattern with the lowest risk of dementia occurring at serum Mg of 0 .85 mmol/ was found. L,” the researchers said in the paper published in the journal Advances in Nutrition.

Another study published in the Journal of the American Medical Directors Association found that adequate magnesium intake may help prevent unhealthy aging. “Higher magnesium intake was inversely and independently associated with lower risk of frailty, particularly slow gait speed, in community-dwelling older adults,” the researchers said.
It doesn’t have to be a problem to cover 100% of your daily magnesium needs. With the right diet and lifestyle habits, you can easily meet your magnesium needs.

Add magnesium directly to your diet

One of the safest ways to increase magnesium absorption in the body is to eat foods that are naturally rich in this mineral. Whole foods, especially plant-based alternatives, provide excellent sources of magnesium.
While almonds, cashews, pumpkin seeds, and sunflower seeds are great snack options, spinach is rich in magnesium. Quinoa, brown rice, oatmeal, and whole grain bread are excellent choices. Avocados and bananas are also rich in magnesium.

Recognize the symptoms of magnesium deficiency and start taking supplements

In many cases, nutritional supplements are helpful for people who cannot get enough magnesium from their diet. There are different types of Magnesium supplements: Magnesium citrate, glycinate and magnesium oxide are a few examples, each of which is absorbed at different rates and has different effects.
Magnesium citrate: Highly bioavailable and suitable for correcting deficiency symptoms.
Magnesium Glycinate: Gentle on the stomach and ideal for improving sleep and relaxation.
Magnesium Oxide: Less absorbable but helpful for constipation.

Increase your intake of magnesium by adding foods that can help

Even if you consume magnesium through food, the absorption of magnesium is influenced by a few factors. A balanced diet allows your body to absorb and store magnesium.
Magnesium has a relationship with vitamin D. You should eat foods fortified with vitamin D, eggs and oily fish, or be exposed to sunlight. A moderate protein intake promotes Magnesium absorption.
Avoid calcium as it can compete with magnesium for absorption. Heavy consumption of processed foods contains additives that reduce absorption.

Stress can affect the body’s absorption of magnesium

Drink at least 8-10 glasses of water daily and incorporate stress-reducing activities into your routine. Evening meditation or a relaxing walk can be particularly beneficial.
Stress hormones increase magnesium excretion via the kidneys. Exercises such as yoga, meditation and deep breathing can reduce stress and maintain magnesium levels.

Check if your body is losing magnesium excessively

Certain foods and habits can cause the body to quickly deplete magnesium, leaving your body unable to reach magnesium levels even if you take medication regularly. For example, alcohol and caffeine increase the excretion of magnesium in the urine.
Conditions that affect magnesium levels include diabetes, gastrointestinal disorders, and kidney disease. Regular check-ups and proper treatment of these diseases are essential.