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Starter

The Invisible Deficiency

You can’t see it.

You can’t feel it.

But your body definitely knows when it’s missing!

Over a billion people are deficient in it - and you might be one of them. 👀

Fatigue, anxiety, restless sleep, and random muscle twitches. Does that sound familiar?

Athletes love it. Doctors recommend it. And wellness bros swear it “fixes everything.”

But what exactly is magnesium?

And how does it affect our body?

Let’s find out. 👇

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Main Course

The Forgotten Mineral

What is magnesium?

Magnesium is an essential mineral our body needs to function properly.

What does it do?

It acts as a cofactor - a helper molecule - in hundreds of biochemical reactions throughout our body. ✨ 

Think of it as your body's Swiss Army knife 🔪 

It regulates your nervous system, supports cardiovascular function, controls calcium absorption, and powers ATP production.

Why do people take it?

Because when you're low, your body lets you know.

People low in magnesium can suffer from muscle cramps, sleep disturbances, chronic stress, high blood pressure, constipation, fatigue, and headaches. 📉 

What types are there?

There are many different types of magnesium, each serving a slightly different purpose.

The key difference lies in what the magnesium is bound to. 🗝️ 

There is

• Magnesium Oxide - most commonly sold in drugstores, high laxative effect, terrible absorption rate - basically expensive bathroom trips 🚽 

• Magnesium Sulfate - high laxative effect, helps with muscle relaxation, low absorption rate - this is essentially Epsom salt

• Magnesium Orotate - supports DNA synthesis and cellular energy, moderate absorption rate

• Magnesium Taurate - supports healthy blood sugar and blood pressure levels (particularly good for diabetic people), moderate absorption rate

• Magnesium Citrate easily absorbable, has a high laxative effect, excellent for constipation and lowering blood pressure, moderate absorption rate

• Magnesium Malate - excellent for chronic fatigue syndrome, fibromyalgia, and ATP production in muscle cells, good absorption rate

• Magnesium L-threonate - crosses the blood-brain barrier (BBB), exceptional for brain health, sleep quality, and reducing neuroinflammation (limited systemic effects), high absorption rate

• Magnesium Glycinate - outstanding for athletic performance, muscle recovery, depression symptoms, and gentle on the gastrointestinal tract (minimal side effects), high absorption rate

  → The one to go with for most people!

What are the benefits of consuming magnesium?

Optimal magnesium consumption can

• reduce stress and improve anxiety and depression symptoms 🧠

• improve bone health 🦴 

• reduce PMS (premenstrual syndrome) symptoms 👩 

• promote heart health 💗 

• lower chronic inflammation 🔥

• enhance performance and muscle recovery 💪

• improve sleep 💤

• lower headaches and treat migraines 😰 

• help regulate blood sugar 🩸 

👩‍🍳 Chef Tip: Aim to consume around 200-400mg per day (the RDA is 420mg for men and 320mg for women).

You can get magnesium from food or supplements, but combining both is usually the sweet spot. 😉 

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Dessert

Magnesium-rich Foods

Let’s be honest:

Trying to get all your magnesium from food alone is a full-time job. 😉 

The good news?

There are magnesium-rich foods that are easy to add into your daily routine.

Here’s your cheat sheet to naturally boost your magnesium levels 👇

• 🥬 Leafy Greens (dark leafy greens like spinach, kale & swiss chard)

• 🍫 Dark Chocolate

• ⛵️ Sea Kelp

• 🧂 Low Sodium Sea Salt

• 🌰 Seeds (pumpkin, flax, & chia seeds)

• 🌾 Quinoa

• 🍌 Bananas

• 🥜 Nuts (cashews, almonds, brazilian nuts)

• 🌱 Black beans

• 🥑 Avocado

• 🌿 Edamame

My tip: Pair magnesium-rich foods with vitamin D3 (sunshine ☀️) to help your body absorb it effectively.

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Snacks

Dad Joke of the Week

A Deep Question

If you are writing your own story, how would you call this chapter of your life?

A Friendly Reminder

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Takeaway  

You aren’t satisfied yet? 

Here are my Ingredients and Recommendations for you:

🎙️ Podcasts

• The Science of Magnesium and Its Role in Aging and Disease (FoundMyFitness)

• Why Magnesium Is One Of The Most Important Nutrients You Might Not Be Getting Enough Of (The Nutrition Science Podcast)

• Magnesium: risks of deficiency, supplement options, cognitive and sleep benefits (The Drive)

📚️ Book

• The Magnesium Miracle (Carolyn Dean)

📺️ Videos

• The BEST and WORST Forms of Magnesium (Dr. Eric Berg DC)

• The Unique Benefits of Magnesium Glycinate: How It's Different (Dr. Eric Berg DC)

• Magnesium - A Comprehensive Guide. Forms of magnesium, benefits, dosages, impact on Vitamin D (Dr. Jin W. Sung)

• The BIG Magnesium Mistake (Dr. Eric Berg DC)

📑 Articles

• 8 Health Benefits of Magnesium (Health.com)

• Different Types of Magnesium: Which One Should You Take? (Health.com)

• 12 Evidence-Based Health Benefits of Magnesium (Healthline.com)

• Why do we need magnesium? (MedicalNewsToday)

• What Can Magnesium Do for Your Body? (Cleveland Clinic)

• What can magnesium do for you and how much do you need? (Harvard Health)

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji