Supplement Series: Magnesium

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A new study was published thats singing the praises of dietary intake of MAGNESIUM (including LESS BODY FAT). This made me think "hey... maybe I should sing it's praises too!" 

After all, I take a magnesium supplement daily to help keep my energy up!

This is a dietary rockstar that helps with many processes in the body, including:

  • Using Carbs and Fat for Fuel

  • Building DNA and Protein

  • Wound Healing

  • 300+ Enzymes and Reactions

Where Can You Find It?
Beans and Legumes
Dark Leafy Greens
Nuts and Seeds
Cacao (that's right, dark chocolate!)
Quinoa, Buckwheat, and Brown Rice

Check out my recipe high in magnesium HERE.

Not getting enough Magnesium can interfere with sleep, cause anxiety, and even muscle cramps because it has a calming effect on the nervous system. 

Here's the kicker: MOST AMERICANS do not get the basic dietary requirements for this awesome vitamin! 

The NIH states the recommended dietary allowance is 320mg for adult women and 420mg for adult men. 

The best part? You can supplement worry free because in healthy adults excess magnesium intake is excreted in the urine. It's a water soluble vitamin so you can just pee out whatever you don't need. But with that said, the NIH also states that there's no need to take MORE than 350mg per day. 

This is the new study and it actually shows that higher dietary magnesium intake was associated with LOWER body fat levels, a lower BMI (body mass index) and a smaller waist circumference. It can also help maintain lower blood sugar levels (which might be the WHY behind the WHAT here... better glucose control usually means less body fat.)

Well isn't that cool?! 

If you're thinking of supplementing with Magnesium, make sure to consult your physician first to make sure it's the right step for you. 

If you're looking for a good supplement I'd recommend reputable brands with as little "fillers" as possible. Some brands I like include Pure Encapsulations and Designs for Health - both can be found on amazon and are "professional" grade for use by healthcare professionals. 

Have a question about magnesium? Want some help in the new year losing some body fat and having ALL DAY amazing energy?  I’d love to help you out! Send me an email and let me know how I can help you!

PS: If you find this helpful make sure you join my newsletter for more great information on how to change your health and fitness once and for all - AND to join in on my upcoming crash course: "Why Move More and Eat Less Has Failed Us All”. 

Have a question? ! I’d love to hear from you by email at OR on Instagram at @ashleybrownfitnessnutrition.

Ashley Brown