Magnesium: The Miracle Mineral?

Magnesium has been ubiquitously referred to as the miracle mineral. A quick search on google yields results such as, “Get back on task naturally, “ and “Energy support like no other.” So what’s all the hype really about?

The human body needs adequate levels of magnesium to function properly. It is an essential mineral that promotes mitochondrial health (energy!), glucose metabolism, bone health, intestinal function, and more. Magnesium is a core component of the Earth’s crust and the fourth most abundant mineral in the human body. Additionally, this “miracle” mineral is essential for supporting more than three hundred enzymatic reactions at the cellular level.

The answer is twofold. First, you need to be consuming a diet that is rich in whole, nutrient-dense foods and low in refined carbohydrates and processed sugars. There are various foods that contain high levels of magnesium.

Here is a list of some foods, in order of concentration:

• Cooked Spinach (1C = 157 mg)
• Swiss Chard (1C = 154 mg)
• Dark Chocolate (1 Square = 95 mg)
• Pumpkin Seed (1/8 Cup = 92 mg)
• Almond (1 C = 80 mg)
• Black Beans (1/2 Cup = 60 mg)
• Avocado (1 = 58 mg)
• Yogurt (1 C = 50 mg)
• Figs (1/2 Cup = 50 mg)
• Banana (1 = 32 mg)

Here’s the bad news. Unfortunately, as our food and agricultural system has undergone some change for the worse, minerals like magnesium have been depleted from our soil. A study on cattle conducted over a span of eleven years (2002-2013) showed that over five hundred animals had a mineral deficiency.

Soil that is higher in organic matter and clay does a good job of retaining minerals (like magnesium) and passing those minerals through to the plants. Unfortunately, the soil is not the same as it used to be when our great-grandparents were growing up.

To make things harder, our grocery stores are now stocked with packaged, processed food in addition to highly-sprayed, genetically modified produce. Things like soil depletion, use of chemical-laden fertilizer, and processing of foods have made it harder for plants to retain their nutrients. Critical minerals are being stripped from the soil on a daily basis, which means that even foods that are known to have higher levels of magnesium may not always contain levels that are bioavailable to us.

The new RDA ranges are shown below:

• 80 mg/day for children 1–3 year of age
• 130 mg/day for children 4–8 year of age
• 240 mg/day for males 9–13 year of age
• 420 mg/day for males 31–70 year of age and older
• 240 mg/day for females 9–13 year of age
• 360 mg/day for females 14–30 year of age
• 320 mg/day for females 31–70 year of age and older

If the deficiency in magnesium is unable to be corrected by dietary changes (absorption issues, leaky gut, among other conditions), magnesium supplementation is recommended and encouraged. Methyl-life® offers both pill form and powder form, based on your preference.