You’re probably low on this mineral

Most adults in the US are. Are you?

When you think about making sure you’re getting your daily dose of nutrients, you’re probably thinking about protein, healthy fats, fiber, vitamin C, and calcium. But chances are you’re not thinking about magnesium.
According to Dana James, certified nutritionist and founder of Food Coach NYC + LA, magnesium has three primary roles in the body:

1. Magnesium is used as a co-enzyme (meaning it speeds things up in the body) for more than 300 different cellular processes.

2. It’s a key electrolyte, which allows cells to communicate with each other.

3. It’s an essential bone nutrient, without which our bodies can’t utilize calcium in the bones and teeth.

“Many more of us are deficient in magnesium, not calcium,” James clarifies. All in all, not having enough magnesium in your system can, over time, trigger up to 22 different medical conditions, ranging from chronic anxiety to diabetes. Scary stuff.

So how do you know if you are deficient in this essential mineral? And what can you do about it?

Below you will find the expert’s advices:

Green vegetables

“All of your green vegetables are rich in magnesium: cucumbers, celery, kale, spinach, asparagus, sugar snap peas, fennel, broccoli and many more.”

Nuts and seeds

“Sesame seeds, pumpkin seeds and sunflower are excellent, as well as almonds, walnuts, cashews and Brazil nuts. Avocado is another one.”

Replenish post-exercise

“If you over-exercise, you can also deplete your magnesium levels as you’re sweating them out. We tend to talk about potassium and sodium as an electrolyte, but so is magnesium. Follow up a long run with green juice and you’ll replenish the potassium and magnesium.”


“But remember, if you’re stressed, you need more, so you may need to supplement:

1. Magnesium citrate for constipation.

2. Magnesium glycinate for insomnia and leg cramps.

3. A blend of magnesium malate, magnesium l-threonate, magnesium lyscinate for headaches, stress, depression and pretty much everything else.”