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⭐ The ultimate wellness mineral

⭐ The ultimate wellness mineral

PLUS: Discover why you might be deficient & easy ways to boost your intake.

HealthHack
December 24, 2023

Happy Christmas Eve!

Today, we’re doing a deep dive into magnesium, why there’s a good chance you may be deficient, and how to make sure you get enough.

📊 HealthHack Poll of the Week 📊

Last week, we asked which strength-building hacks you’d like to learn more about, and the most votes went to:

Weightlifting tips & routines 🏋️‍♂️

Thank you for sharing!

This week, we’d love to know:

Which habit has the biggest impact on your health and wellness?

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

Magnesium: A Mighty Mineral for Your Well-being 🧖🏻‍♀️

Did you know that as many as 85% of Americans could be magnesium deficient?

Additionally, the magnesium content in our food today has declined by 25%-80% compared to the 1950s.

These shocking statistics shed light on the fact in general, we all need more of this mighty mineral.

So, in today’s deep dive, we’re putting magnesium under the microscope to learn what it does…

…And more importantly – how you can get more of it.

An Essential Element

Every cell in your body requires magnesium to function.

This vital nutrient plays a crucial role in over 300 enzymatic reactions, including energy creation, protein formation, gene maintenance, muscle movements, and nervous system regulation.

It's a cornerstone of health, yet often overlooked in the diet.

Low magnesium levels have been linked to depression, heart disease, diabetes, and more.

But, with an average intake of just 250 mg per day, many people fall below the recommended daily intake of 400–420 mg for men and 310–320 mg for women.

Clearly, most of us aren’t getting enough of this mineral.

Which begs the question…

Why are so many people deficient in the first place?

The answer is complex, but a lot of the issue boils down to these major factors:

Processing: Modern food processing techniques often strip away parts of plants with high nutrient levels (like refined grains, which lose 80-97% of their magnesium).

Intensive Farming: Although breeding for higher yields and pest resistance improves crop production, these artificially selected crops may not absorb nutrients as effectively.

Soil Content: Crop quality has also declined due to lower soil quality. Factors like pesticide use, loss of nutrient-fixing soil organisms, and modern nitrogen-based fertilizers have all contributed to the problem.

'Western' Diet: Western diets, low in magnesium-rich foods like fruits, vegetables, and whole grains, also contribute to the deficiency.

Absorption Issues: Magnesium absorption can be as low as 20%, with factors like phytic acid, oxalic acid in certain foods, and some prescription drugs further hindering its uptake.

Given these challenges, it's crucial to focus on including magnesium-rich foods in our diet and consider supplementation to ensure adequate intake.

Do you have a deficiency?

When you’re low on magnesium, symptoms can be vague due to other health issues.

That being said, a deficiency could look like one or more of these symptoms:

Muscle cramping, especially at night.
Sleep disturbances or difficulty sleeping
Stress and anxiety; feeling wired, tired, and highly stressed
Constipation and colon discomfort
A general feeling of tiredness (fatigue)

Remember, always consult a professional and avoid self-diagnosis.

So, how do we get more magnesium into our diets?

To help increase your daily magnesium intake, consider foods with higher concentrations of this mineral, like:

Pumpkin seeds
Chia seeds
Almonds
Spinach
Cashews
Legumes
Avocado
Dark chocolate

Now, a diet upgrade can help a lot.

But for deficient folks, supplementation can also be a huge help.

There are at least 11 different types of magnesium, so here’s a quick run-through of each kind:

Magnesium Citrate: A natural laxative effect

Magnesium Glycinate: Aids muscle relaxation and can help improve sleep.

Magnesium Oxide: Effective for heartburn and indigestion.

Magnesium Chloride: Alleviates muscle pain and soreness.

Magnesium Sulfate: Relieves muscle tension.

Magnesium Lactate: Absorbed well by the body and gentle on the digestive system.

Magnesium L-Threonate: May promote brain health, and aid in treating memory loss.

Magnesium Taurate: Supports healthy blood glucose levels.

Magnesium Malate: May have less of a laxative effect than other forms and helps with fatigue.

Magnesium Orotate: May help bolster heart health.

Magnesium Aspartate: Effective for heartburn and indigestion.

What kinds are the most effective?

Dr. Jin Sung has been treating chronic conditions for over 20 years, and has seen firsthand how crucial magnesium is to our health.

Of all the different kinds of supplementation, his three favorites are:

Magnesium glycinate
Magnesium citrate
Magnesium threonate.

He gave a quick rundown of the different kinds of magnesium here, with reasons why you might consider one kind over another.

Final Takeaway

By understanding and appreciating the power of magnesium, you can make informed choices to support your health from multiple angles.

Whether through a magnesium-rich diet or careful supplementation, ensuring you get enough of this mineral is a straightforward step toward a healthier life.