Reducing Stress with Magnesium

Magnesium is an essential mineral that plays a key role in many of the body’s processes, including stress management. When we’re stressed, our bodies use up more magnesium, which can leave us feeling even more overwhelmed. That’s why making sure we get enough magnesium is so important, especially during stressful times.

Types of Magnesium Supplements for Stress

There are many types of magnesium supplements, but not all are equally effective for reducing stress. Here are the top options to consider:

1. Magnesium Glycinate

   • This form is bound to glycine, an amino acid that has calming properties. It’s easily absorbed by the body and is known to support relaxation and better sleep.

   • Best for: People with anxiety, insomnia, or chronic stress.

2. Magnesium L-Threonate

   • This form is unique because it can cross the blood-brain barrier, potentially improving brain function and reducing stress-related mental fog.

   • Best for: People dealing with brain-related stress or memory concerns.

3. Magnesium Taurate

   • Bound to taurine, an amino acid that supports heart health and has calming effects on the nervous system.

   • Best for: People with stress and high blood pressure.

Foods High in Magnesium

Supplements are helpful, but you can also boost your magnesium levels through food. Here are some magnesium-rich foods to add to your diet:

1. Spinach

   • One cup of cooked spinach contains about 157 mg of magnesium (39% of the daily recommended intake for adults).

2. Almonds

   • One ounce (about 23 almonds) has 80 mg of magnesium (20% of the daily intake).

3. Dark Chocolate (70-85% cocoa)

   • One ounce contains around 64 mg of magnesium (16% of the daily intake).

4. Avocado

   • One medium avocado provides 58 mg of magnesium (15% of the daily intake).

5. Black Beans

   • Half a cup of cooked black beans contains 60 mg of magnesium (15% of the daily intake).

6. Pumpkin Seeds

   • One ounce (about a handful) offers 150 mg of magnesium (38% of the daily intake).

Daily Magnesium Recommendations

For Adults:

• Men (ages 19-30): 400 mg

• Men (ages 31+): 420 mg

• Women (ages 19-30): 310 mg

• Women (ages 31+): 320 mg

• Pregnant women: 350-360 mg

• Breastfeeding women: 310-320 mg

Be sure to reach out if you need guidance with your nutrition and supplements!