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Magnesium: the missing mineral - Medicinal Nutrition

Magnesium: the missing mineral

Magnesium.  More than 75% of adults are deficient in this mineral, but the risk of deficiency is even greater in women who have endocrine related like hypo/hyper thyroid, Hashimoto’s or Graves disease.  It is also one of the most common mineral deficiencies in industrialized nations.

Magnesium is essential to bones and fuels the “electrical” system of your body including nerves, muscles and cardiovascular needs. Magnesium balances stomach acid and helps to move waste from the gastrointestinal tract. Without proper amounts, you may experience some of these symptoms (and many more).

  • PMS like nobody’s business
  • Frequent constipation
  • Trouble getting to sleep, staying asleep
  • Migraines
  • Restless leg syndrome
  • Fibromyalgia
  • Painful periods
  • Muscle cramps and twitches
  • High Blood Pressure
  • Insulin issues
  • indigestion

Magnesium may change the game. Found in lentils, spinach, squash, pumpkin seeds, avocados, almonds, bananas and a whole host of plant based foods, magnesium optimizes the oxygen in our bodies and enhances our metabolism, boosting overall body balance.

Magnesium can relieve constipation naturally, calm the stomach, boost energy levels, improve blood pressure and cholesterol, quell anxiety, alleviate muscle spasms (including menstrual cramps), stop migraines, strengthen bones, reduce PMS…should I go on?  We haven’t even started talking about topical magnesium and it’s healing, positive affects on the skin!

So How Much Do You Need: Average healthy adults need about 300-400mg of magnesium daily but less than 20% of adults are getting that much. Even if you’re eating magnesium rich foods, we only average about a 30% absorption rate, so understanding how you can improve magnesium’s bioavailability is crucial to balancing your health.

Eating more magnesium rich foods, using magnesium oil and bath salts, along with implementing a quality (food based) supplement routine will naturally increase your magnesium supply. But it’s important to note that because we all have unique digestive factors, individual absorption of magnesium can vary.

Many of my clients who begin supplementing with magnesium, while making positive changes to their diet start to feel better almost immediately. I need to stress you should always consult with your health practitioner before implementing any dietary changes and this isn’t a “magic pill”. Not everyone needs and/or benefits from magnesium, but when the body is deficient in this essential mineral, it will be calling out for help. If you want access to the clinical grade, food-based magnesium I use with my own clients, contact me for information.

Magnesium Rich Raw Almond Mylk:

A dairy free alternative, almond milk is rich in magnesium. Just 1 cup of almonds contain about 250mg of magnesium. The mineral magnesium, like many nutrients is heat sensitive, so the hotter we make foods containing magnesium, the more we lose. I wanted to share my super quick and delicious recipe for raw almond milk. Try it out and send in your comments! I promise once you try this, you will be an almond-milk-making-machine. Check out how to make it in less than 4 minutes in the video up above!

Jennifer Leigh’s Raw Almond Mylk:

  • 1 cup organic almonds (soaked overnight is a plus)
  • 4 cups filtered water (alkalized water a plus)
  • 2 teaspoons organic vanilla extract (or 2-3 inches of organic vanilla bean)
  • pinch of sea salt
  • pinch (1 tsp) of natural sweetener
    (lucuma root powder, raw honey, coconut sap ….even pitted dates!)
  • pinch of organic cinnamon (optional)

Soaking Almonds, Nuts and Legumes:

I didn’t show it in this video, but soaking your almonds aids your digestion by reducing phytic acid and it is simple enough: just soak almonds in just enough filtered water to cover, overnight. Upon waking discard the old water and get ready to make your almond milk!

1. Fill blender with 4c filtered water and 1c soaked almonds
2. Add in sea salt, sweetener of choice, vanilla bean or extract and a pinch of cinnamon
3. Blend until all ingredients are combined well and liquified
4. Using a cheesecloth over a different container, strain the liquid to filter out the almond debris.
5. Fill the blender with the strained liquid, add a touch of cinnamon and pulse for a few seconds
6. Store your fresh, raw almond milk in a covered glass container
7. Refrigerate and enjoy!