From Dr. Venessa Wahler, ND
- Feeling blue? Magnesium may help alleviate symptoms of depression, tension and anxiety. Low levels of magnesium appear to reduce serotonin levels1. So increase your intake of Magnesium-rich foods and ask your naturopathic doctor about taking a high-quality Magnesium supplement.
- Magnesium has been shown to increase testosterone when combined with exercise3. Did you hear that, gentlemen? This in turn builds muscle mass, which is necessary for optimal BMR (basal metabolic rate). Your basal metabolic rate is the energy your body expends at rest and is increased by having more lean muscle. The more muscle mass you have, the more calories you burn at rest. This is true for ladies as well.
- Say hello to Magnesium and buh-bye to excess belly fat! When your blood sugar is well-controlled, you’re less likely to carry excess abdominal weight. Magnesium improves insulin sensitivity6,7 which also helps fight sugar and salt cravings. Magnesium supplementation also alleviates premenstrual symptoms of fluid retention8. For PMS, you’ll likely notice a decrease in symptoms after two full menstrual cycles. So be consistent.
- Get Regular! By facilitating intestinal movement, magnesium helps promote bowel movements and reduce the instances of bloating9. Note: Too much magnesium too soon can cause loose stools, so start slowly, especially when taking it in powder form.
- Get energized! Magnesium helps fight fatigue by increasing ATP (adenosine triphosphate) production in the body10. This may be enough to finally get you off of the couch and get back to the physical activities that you love.
While taking a high-quality Magnesium supplement is important, here are some Magnesium-rich foods to start increasing in your diet today:
|Dark Leafy Green Vegetables: swiss chard, kale, spinach
||Fruit: Bananas, avocado, peaches, plums, apricots
||Beans and Lentils (legumes)
||Whole grain rice, millet, oats
|| Pure Dark Chocolate (Cacao)
1) Lang UE et al. “Nutritional aspects of depression” Cell Physiol Biochem, 2015l 37(3): 1029-43
2) Eby, George A., and Karen L. Eby. “Rapid recovery from major depression using magnesium treatment.” Medical hypotheses 67.2 (2006): 362-370
3) Cinar, V. Et al. “Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion” Biol Trace Elem Res. 2011. Apr;140(1): 18-23
4) Welch AA et al. “Dietary Magnesium is Positively Associated With Skeletal Muscle Power and Indices of Muscle Attenuate the Association between C-Reactive Protein and Muscle Mass in Women” J Bone Mener Res. 2016 Feb;31(2):317-25.
5) Guerrero-Romero F. et al. “Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial” Diabetes Metab. 2004 Jun;30(3):253-8.
6) Agarwal S. et al “Comparison of prevalence of inadequate nutrient intake based on body weight status of adults in the United States: an analysis of NHANES 2001-2008” J Am Coll Nutr. 2015;34(2): 126-34.
7) Voma C. et al. “Low Hepatic MG2+ Content promotes Liver dysmetabolism: Implications for the Metabolic Syndrome” J Metab Syndr. 2014 Oct 1;(3)4 pii 165
8) Walker, AF et al. “Magnesium supplementation alleviates premenstrual symptoms of fluid retention” J Womens Health. 1998 Nov;7(9): 1157-65.
9) Lennard-Jones, J. E. “Clinical management of constipation.” Pharmacology 47.Suppl. 1 (1993): 216-223.
10) Long, S. and Romani, AM. “Role of cellular magnesium in human diseases. 2014. Austin J Nutr Food Sci. Nov 18;2(10)
|| In March we introduced the community to “Temple Calm” – the highest quality Magnesium powder that we could find on the market! This powder form is an excellent way to take magnesium because it provides greater flexibility as our bodies adjust to taking in something new.
Ask our team if Temple Calm is right for you!
| Dr. Venessa Wahler, ND