February 23, 2022

How Magnesium Can Level Up Your Life: The Ultimate Guide

Written By

Lifeforce

You’ve probably heard that magnesium is one of the key minerals your body needs to stay happy and healthy, but how do you know if you’re getting enough? And how exactly does magnesium benefit our daily lives? Well, we’ve got the answers. Keep scrolling for an inside look at all things magnesium, including how you can conveniently and effectively boost your levels with Lifeforce Magnesium

Are You Getting Enough Magnesium?

It’s no secret that the diet of a typical American adult does not provide all of the nutrients we need. It’s why people often turn to supplements so they can ensure they’re getting an extra dose of vitamins and minerals. Magnesium is no exception. Research shows that we aren’t getting enough magnesium due to the soil we now use in our agriculture.

Around 60% of Americans aren’t getting adequate magnesium. This insufficiency is likely two-fold: we’re eating fewer magnesium-rich foods, and our bodies are less able to absorb the necessary amount as we age. 

Magnesium is needed to help fuel over 300 chemical reactions in the body, so it’s clear just how crucial this mineral is to our well-being. How do you know if you’re not getting enough? Well, your body will let you know. 

Some early symptoms of a magnesium deficiency may be:

  • Loss of appetite

  • Nausea

  • Muscle weakness or cramps

  • Fatigue

Talk to your healthcare provider if you suspect you may have low magnesium levels. Older adults, especially those with diabetes, are more at risk of not getting enough. The good news is that not only are there a myriad of magnesium benefits, but there are also just as many ways to ensure you’re getting what you need.

What Are the Benefits of Magnesium?

We’ve briefly touched on the fact that magnesium is important, but just how important is it? Magnesium essentially controls our ability to function. It’s the fourth most important ion found in our bodies and the second most important mineral behind calcium and potassium. Without it, we wouldn’t be able to contract our muscles, and our nervous system wouldn’t be able to send or receive messages. 

Some other benefits of magnesium include: 

  • An easier time exercising 

  • A more robust metabolism

  • Improved blood pressure levels

  • Active transport of other essential minerals (like potassium) to cells

  • Support for protein creation

  • More energy

  • Improved cardiovascular health

  • Blood sugar support

Researchers are also still looking into a correlation between dietary magnesium and its effect on mental health. Still, studies have found that magnesium is required to convert the enzyme tryptophan into serotonin, which is the chemical our brain needs to stabilize itself.  

Not only does magnesium help support your immune system, but it also helps maintain nerve function, steady our heart beats, and keep our bones strong. With literally hundreds of bodily functions relying on this essential nutrient, we made it our mission to guarantee that there’s an easy way to get the magnesium you need as you age. 

How Much Magnesium Do You Need?

Another great way to ensure you’re getting more magnesium is through dietary magnesium supplementation. The recommended daily dietary allowance of magnesium is 420 milligrams for adult males and 320 for women. 

It’s worth noting that healthcare experts say it’s unnecessary to try and keep track of your exact dosage every day. Rather, you should focus on the types of magnesium-rich foods you eat as well as speak with your provider. But more on that later.

Where Can I Get More Magnesium?

While magnesium is abundant in foods like avocados and bananas, it can be tough to maintain proper nutrient levels. At Lifeforce, no one knows the importance of taking care of your body as you age more than we do. That’s why we created our innovative magnesium treatment with you in mind. It works to help you feel great and get you to the next level with ease. 

Dietary Supplements 

Dietary supplements can help support your health if you have low magnesium. However, you should use them responsibly. 

Supplements are a great way to ensure you’re getting what you need daily, but there is such a thing as getting too much magnesium. Our bodies naturally absorb and excrete magnesium, but as it builds up in the body, it makes it harder for our systems to regulate the mineral as we age. 

Excessive magnesium build-up can lead to magnesium toxicity. That’s why our treatment is tailored perfectly for what you need. We’ll get the levels just right to keep you feeling great every time. Always talk to your healthcare provider before starting a new supplement plan. 

Lifeforce Magnesium

Lifeforce is committed to customizing a health plan that fits your exact needs. Lifeforce Magnesium treatment provides you with the magnesium you need in a natural, holistic way. This state-of-the-art treatment supports your immune and nervous systems and helps cultivate a healthy stress response (and, in turn, an improved ability to relax), supports brain function, and promotes bone and full-body health. 

If your healthcare provider has mentioned that you could improve your daily magnesium intake, this treatment may be perfect for you. And if you’re unsure of your magnesium levels, learn more about the Lifeforce Diagnostic here, which measures 25+ biomarkers, including magnesium, so you’re empowered with the information you need to start living at your peak.

Foods High in Magnesium

One of the easiest ways to get more magnesium is by eating foods that are rich in it. While you may find it tough to get the proper levels of magnesium solely from your diet, the foods you eat still have an enormous effect on your health. A healthy diet is one of the greatest things you can give yourself as you enter midlife, and beyond. It helps regulate and improve several bodily functions, including better sleep, reducing disease, increased muscle mass, and more.  

Other good sources of magnesium include:

  • Nuts and seeds: Things like almonds, cashews, and flaxseed are great to incorporate into your diet for more magnesium. Additionally, peanuts and pumpkin seeds contain plenty of this essential mineral, so get cracking!

  • Legumes: Magnesium-rich legumes include boiled black beans, lima beans, and cooked edamame. 

  • Whole grains: Whole wheat bread, brown rice, and even shredded wheat are great sources, as they contain about 60 milligrams of magnesium. Superfoods like quinoa also contain a large amount. 

  • Dairy: You’ll want to look for low-fat products here. Items like low-fat milk and yogurt go a long way in magnesium and vitamin D. 

  • Green leafy vegetables: The best magnesium-rich green is spinach. Beef up those muscles with cooked spinach and watch your body level up in no time. Cooking your spinach makes its magnesium content easier for your body to absorb

  • Sweets: Yep, you’re reading this right — dark chocolate contains magnesium. Just be sure to look for the kind that’s 70-85% cocoa for the proper amount. 

  • Water: Mineral-rich water can be a great source of magnesium as well. However, it can be slightly difficult to know how much each bottle or glass contains because levels vary from source to source. To ensure you’re getting enough, experts recommend drinking at least one liter every day, which shakes out to about 240 milligrams. 

Level Up With Lifeforce 

As you can see, the benefits of magnesium are plenty, and it keeps our bodies functioning as they should. With over 300 systems depending on it, you must get enough as you age. Older adults see a decline in magnesium absorption due to several factors, including diet, the natural aging process, and even the soil our food is grown in. 

That’s where Lifeforce comes in. Our magnesium treatment works to bring you a meaningful amount of this essential mineral to support your ability to exercise, sleep, and maintain overall well-being. Our team is ready to take you to the next level. Head to MyLifeforce.com to learn morea bout what your body needs, and get your personalized performance plan from our team of Lifeforce MDs. 

Sources: 

What you should know about magnesium | Harvard Health 

Magnesium | The Nutrition Source | Harvard TH Chan School of Public Health

Rapid recovery from major depression using magnesium treatment | National Center for Biotechnology Information 

The Importance of Magnesium in Clinical Healthcare | National Center for Biotechnology Information

Magnesium and Human Health: Perspectives and Research Directions | National Center for Biotechnology Information

Magnesium in man: implications for health and disease | National Library of Medicine

Magnesium in Man: Implications for Health and Disease | Physiological Reviews

7 Foods That Are High in Magnesium | Cleveland Clinic      

Are You Getting Enough Magnesium in Your Diet? | AARP

Magnesium - Health Professional Fact Sheet | National Institute of Health

Magnesium Toxicity - StatPearls | NCBI Bookshelf    

Nutrition as We Age: Healthy Eating with the Dietary Guidelines - News & Events | health.gov 

The bioavailability of magnesium in spinach and the effect of oxalic acid on magnesium utilization examined in diets of magnesium-deficient rats | PubMed