Popping a multivitamin isn’t always enough: many men simply need more magnesium. Over 70% of the population suffers from magnesium deficiency, and the deficiency is often undiagnosed. Unfortunately, people simply assume the symptoms of magnesium deficiency are part of life—of getting older—and the very treatable cause of the problem go unnoticed.
What is Magnesium?
Magnesium is an essential mineral that is stored in our bones and in our soft tissues. It contributes to stronger bones, muscles, and heart health. Magnesium also regulates digestive health and promotes better skin and sleep.
What Causes Deficiency?
Two main causes. Stress and sugar! These two factors are so imbedded in our society, it makes it very difficult to avoid but with mindfulness it is possible to drastically reduce both stress and sugar consumption.
Managing stress is probably one of the trickiest areas to navigate but if we incorporate daily meditation upon rising (by getting up just a little earlier than we normally would) this sets up our day and calms our nervous system.
If we hold off on that morning coffee (or forgo it all together?), allowing our body to go through its natural detox until 10am, this too will help our nervous system and stress levels. Coffee/caffeine stimulates the adrenal glands and increases cortisol secretion (stress hormones).
Sugar is found in many things (processed foods, breads, pastries, soft drinks, alcohol, junk food and more) so it takes a conscious effort to limit ones intake. It is easier to reduce cravings for sugar when you incorporate more good fats (grass-fed butter, ghee, raw coconut oil, avocado and other animals fats).
Reducing sugar will help to prevent a magnesium deficiency but it will also help to improve gut health and overall wellbeing.
The Symptoms of Magnesium Deficiency
Magnesium plays a role in over 300 enzymatic processes in the body and is essential for cellular health, so if you’re not getting enough, it’s going to show.
Common signs of magnesium deficiency include:
- Muscle aches
- Digestive issues (especially constipation)
- High blood pressure
Another symptom of magnesium deficiency that’s unique to men is erectile dysfunction. Magnesium helps blood vessels relax, but when levels are deficient, the vessels contract (think of it as a muscle cramp, or the blood vessel constriction that can lead to high blood pressure). As a result of this constriction, the penile vein is not able to relax which causes erectile dysfunction.
So, how to remedy magnesium deficiency?
You can get plenty of magnesium through foods. The best sources of magnesium include:
Side Note: Many of these foods also contain anti-nutrients so they must be prepared properly (soaked, activated or cooked respectively)
You can also use supplements, which are a recommended course of action if you’ve been diagnosed with a deficiency (see your doctor to check!) or if you have food allergies or aversions to magnesium-rich foods.
You can often tell you're low in magnesium though if you have any of these symptoms*
- Muscle fatigue/weakness
- Muscle twitches or muscular cramping
- Depression, anxiety and or apathy
- High blood pressure
- Headaches and migraines
- Irregular heartbeat
*It's always advised to check with your trusted health practitioner rather than self-diagnosing!
Men require roughly 410 mg of magnesium per day.
Before you buy a magnesium supplement, however, know this: not all magnesium supplements are created equal. Studies have shown that magnesium citrate supplements are the best absorbed into your blood for use in your body. That’s why our magnesium supplement is magnesium citrate: it gives your body what you need, faster, better, and cleaner. There are no chemicals or GMOs in any of our products.
Dose for men: 4 capsules will give you more than enough and they're so easy to take. Also available in powder (dose at 1 scoop per day)
Grab our Perfect Magnesium Supplement.
You can expect to feel the effects of your magnesium supplement within as little as a few hours for issues like constipation*, a few days for headaches* or migraines*, or a few weeks for issues like anxiety*, depression*, and erectile dysfunction*.
Don’t let a little magnesium deficiency get you down when the issue is so easy to fix! Start eating more magnesium-rich foods and/or consider supplementation today!
*POTENTIAL SIDE EFFECTS
Disclaimer: this article is for informational purposes only and not to be taken as advice. It is always recommended to seek professional medical advice from your trusted health practitioner.