Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most important nutrients for our bodies.

Magnesium is a powerful mineral responsible for over 300 different functions of the body. In fact, every organ in the body needs magnesium. It helps keep your blood pressure normal, your bones strong, your immune system in check, and your heart rhythm steady. It’s kind of a big deal, and a magnesium deficiency can wreak havoc on your body.

WHAT ROLE DOES MAGNESIUM PLAY?

Let’s find out…

Magnesium helps lower our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production.

Magnesium is used in hospitals and given to patients who are having heart palpitations – the magnesium helps slow down their heart rate.

Magnesium is necessary for numerous chemical reactions in our body, including making DNA.

Magnesium helps maintain our brain function by relaying signals between our body and our brain.

Magnesium is commonly recommended for treating muscle cramps.

Magnesium has also been linked to helping reduce the risk of many diseases, including arthritis, heart disease, and diabetes. Several studies have shown that migraine headaches are associated with low levels of magnesium.

Despite magnesium being abundant in our body, many people don’t get enough of it. Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI). That's a pretty crazy stat, considering how important magnesium is for so many of our body's daily functions. From maintaining heart and joint health to ensuring a restful night's sleep, getting enough magnesium is pretty crucial for our overall wellbeing. 

HOW MUCH MAGNESIUM SHOULD WE BE CONSUMING ON A DAILY BASIS TO KEEP OUR BODY FUNCTIONING AS IT SHOULD?

Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.

Note: There could be consequences from consuming too much magnesium. Too much can cause various symptoms, including diarrhea.

Common symptoms of magnesium deficiency are:

Migraines and headaches

Muscle spasms and cramps

Constipation

Anxiety & depression

Eye twitching

High blood pressure

Hormone problems

Sleep issues

Low energy, fatigue

Bone loss

NOW THAT WE KNOW THE IMPORTANCE OF MAGNESIUM, HOW CAN WE GET MORE?

Research shows that supplementation with an effective, absorbable magnesium can bring freedom from symptoms of deficiency and improve conditions linked to low magnesium levels.

And here’s good news! There are plenty of magnesium-rich natural food sources:

Pumpkin seeds (check out the recipe below for making Creamy Pumpkin Seed Butter)

Raw almonds and cashews (raw nuts, not roasted – roasted nuts lose magnesium during the roasting process)

Artichokes

Dark chocolate

Black beans, peas, and soybeans

Green leafy vegetables (spinach)

Whole grains (oat bran)

Herbs (coriander, chives, dill, sage)

FUN FACT: Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium. Or, take an epsom salt bath which is rich in magnesium.

However, the easiest (and yummiest) way of getting in your daily magnesium - is to include plenty of food sources high in this multi-tasking mineral, such as this Creamy Pumpkin Seed Butter!

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RECIPE: CREAMY PUMPKIN SEED BUTTER

Ingredients:
2 cups raw pumpkin seeds
1-2 tsp. oil (grapeseed or olive)

Preparation:
1. Preheat oven to 350 degrees.
2. Spread the pumpkin seeds on a baking sheet.
3. Bake for 10-12 minutes, until lightly golden.
4. Cool for 15-20 minutes.
5. Put the pumpkin seeds in a food processor.
6. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.
7. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Add some of the oil, as needed, until the desired consistency is obtained.