We all know that magnesium plays a vital role in our bodily functions. We also all know that getting enough magnesium in our diet is vital to our wellbeing. But the question remains – what do we need to do to get the recommended daily amounts of magnesium? Or more importantly – how can we supplement our diets with the right amount of vitamins and minerals to optimise our weight loss goals?
Magnesium is used by your body to convert Zinc into the forms your body uses. So, as you may know, Zinc is essential for the formation of your bones and teeth. In fact, they do that so well that you’ll find plenty of supplements on the market which combine the two into one easy to swallow tablet. Magnesium helps regulate your zinc levels, while it must be pointed out that high zinc consumption can be toxic to the proper magnesium absorption and so reduce your weight loss progress.
What kind of diet can we get Magnesium on? Well, a balanced diet rich in foods that contain Magnesium is highly recommended to maintain optimal health. Magnesium and its deficiency has been identified in many recent studies, with one recent study showing that people with anemia had poorer bone density than those who didn’t have anemia. So an important factor to address when planning your diet is the kind of vitamin/mineral supplementation you will get. While some vitamins (such as Vitamin D) readily synthesis in the body, some are not (such as A, E, C and B complexes).
What kinds of food can we get Magnesium from? As already noted, some foods naturally contain higher amounts of magnesium than others, including whole grains, seeds, beans, red meat and fish. However, the easiest way to get a full range of nutrients is to eat lots of vegetables – particularly green leafy ones, as these will give a high amount of bio-available magnesium. It’s best to eat these raw rather than cooked, however. You’ll also need to make sure that there is plenty of fat in the diet as the higher levels of fat in some vegetables make them less bio-available.
Apart from whole foods, there are also some supplements you can take. However, be aware that not all supplements are created equal and many of them contain inferior minerals and vitamins. For example, some manufacturers may include a huge proportion of chemical additives in their supplements, whereas other may use high quality minerals but lower amounts of essential minerals. If you want to get a good amount of Magnesium, it’s always best to get these nutrients from whole foods such as fresh vegetables and fruits, which are high in bio-available Magnesium.
There are also some dietary issues that can lead to magnesium deficiency. If you have a low blood count, or if you are on certain medications, such as some forms of chemotherapy, the medication may decrease the amount of zinc in your body. If this is the case, the only solution is to increase the level of zinc in your diet, as zinc is an essential mineral that contributes to healthy bones and a strong immune system. Zinc does not have an unpleasant taste, so it’s easy to consume a lot and therefore increase the amount of magnesium in your diet.
If you are taking antibiotics, then you may want to consider reducing the amount of antibiotics you take as some drugs will deplete the amount of Magnesium in your system. This is because the antibiotic acts as a ‘weed killer’ by eliminating many of the beneficial bacteria that your body needs to stay healthy and disease free. So the first thing to do if you are on antibiotics is to switch to a different type of antibiotic, although this is easier said than done as most pharmacies do not carry all of the herbal remedies that are available. There are a number of herbal remedies on the market that can easily be purchased at your local supermarket or health food store.
In conclusion, dietary supplements for Magnesium are a good way to ensure you get the proper amount of these important nutrients each day. Be sure to talk to your healthcare provider before taking any medication or supplement. Also talk to your doctor about the possibility of a vitamin deficiency as well. Remember, there is always the chance of a vitamin deficiency, so it is never a good idea to assume that there is no such thing as a Magnesium deficiency. If you notice that your skin is starting to crack, then you may need to increase the amount of Magnesium in your diet. If you follow these simple tips, you will soon have a healthy lifestyle full of energy and vitality.