Magnesium

• You’ve been hearing about calcium and bone health forever -- but did you know that magnesium and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.In fact, new research shows that Americans need far more magnesium than the current RDI -- and that you should really be consuming twice as much magnesium as calcium for optimal health.

Magnesium may be the most important mineral you can take because it’s a key player in 300 essential bodily functions, and is used by all of your organs. It activates enzymes ... powers your energy ... and helps your body absorb vitamin D, potassium, and zinc. The majority of Americans are magnesium-deficient due to the low-quality, processed foods in the typical American diet. Produce grown in mineral-depleted soil won’t provide much magnesium, either. If you have blood sugar issues, you should know that magnesium helps regulate blood sugar and insulin activity. In addition, magnesium’s ability to relax muscles and nerves makes it one of your best allies in the battle against anxiety ... hypertension ... restless leg syndrome ... sleep disorders ... and abnormal heart rhythm. Consuming magnesium supplements can be challenging, as they tend to be large and difficult to digest. That’s why I like Natural Calm, a fruit-flavored magnesium powder that mixes easily in water. I take it in the evening because of its relaxing effect. Start with a low dose, because it can loosen your stools (not necessarily a bad thing if constipation is a problem). Another alternative is a topically-applied magnesium chloride liquid spray that’s absorbed through the skin, which won’t affect your bowels.

• Serotonin is known to be the brain’s “happy chemical” which brings about positive mood to a person, and this serotonin needs the mineral magnesium. Low supply of magnesium, as a result, leads to sleeplessness, anxiety and depression. Dietary sources of magnesium include spinach, Swiss chard, peppermint, pumpkin seeds, halibut, broccoli, turnip greens, and mustard greens.