How Can I Raise My Magnesium Levels Quickly?
Magnesium is a crucial mineral that your body needs to stay healthy. It helps with things like muscle and nerve function, energy production, and even heart health. So, it’s no wonder many people ask, “how can I raise my magnesium levels quickly?”.
Unfortunately, many people don’t get enough magnesium in their diet, leading to problems like muscle cramps, fatigue, and heartaches. But don’t worry—there are simple ways to raise your magnesium levels quickly.
In this blog post, we’ll show you how to increase your magnesium intake through your diet and supplements and explain why magnesium is so important for your health.
So, if you’re ready to feel better and get more magnesium in your life, keep reading!
What is Magnesium?
Magnesium is an essential mineral that plays a vital role in many of the body’s functions. It helps regulate nerve and muscle activity, supports healthy bones and teeth, aids in energy production, and helps maintain normal blood pressure levels.
Also, magnesium helps with metabolism by helping the body break down carbohydrates into glucose for energy. Without enough magnesium, your body can’t make proteins or absorb other nutrients properly.
Many foods, such as spinach, almonds, beans, brown rice, and quinoa, contain magnesium.
Unfortunately, due to modern farming practices, much of our soil has become depleted of this important nutrient, making it difficult for us to get enough from food alone—the main reason why some people are prescribed with magnesium supplements.
If you are interested in supplementing with magnesium, it is strongly recommended that you consult your doctor before starting any new supplementation regimen.
Adding a supplement to your diet can be very beneficial, especially if you lack the daily recommended intake—helping you gain the needed nutrient a lot easier than depending on food sources alone.
But taking too much could cause adverse reactions like nausea or diarrhea. So, consulting a medical expert is vital.
Signs and Symptoms of Magnesium Deficiency
Here are the most common signs that you may be deficient in magnesium:
Low magnesium levels commonly lead to tiredness—that feeling of weariness that persists even after sufficient rest.
Without adequate amounts of this mineral, your cells cannot produce energy efficiently and will leave you feeling tired throughout the day despite getting enough sleep at night.
You may also have difficulty concentrating on tasks due to mental fatigue.
Headaches are yet another sign that you could be deficient in magnesium.
Research has revealed that those who experience persistent headaches often have less magnesium in their systems compared to individuals not suffering from such a condition.
This type of headache is usually accompanied by other symptoms, such as nausea and light sensitivity, which can make it difficult for sufferers to get through their day-to-day activities without significant discomfort.
Muscle Cramps & Spasms
Muscle cramps and spasms are caused by contracted muscles due to insufficient levels of magnesium in the body—these can cause agonizing pain in your extremities or core.
Without enough magnesium, our nervous system can become overactive and result in feelings of apprehension or panic attacks with no identifiable cause.
Being aware of the signs of magnesium deficiency is essential to pursue a more beneficial way of life. Fortunately, there are many natural ways that you can increase your intake of this essential mineral and improve your overall health.
How to Increase Your Magnesium Intake Naturally
One way to ensure you get enough magnesium is by incorporating foods that are high in this essential mineral into your daily diet.
Some great natural sources include:
- dark chocolate,
- pumpkin seeds,
- and black beans.
Dark chocolate is a delicious way to get some extra magnesium in your diet. It usually contains around 64 milligrams per 100 grams which makes it one of the highest food sources available.
Also, dark chocolate contains other minerals such as iron and zinc, so you can enjoy a treat while still getting some health benefits, too.
Almonds are another great source of dietary magnesium, with around 268 milligrams per 100 grams, making them one of the most concentrated sources available.
Also, almonds are packed with healthy fats like monounsaturated fatty acids, which help lower cholesterol levels and reduce inflammation throughout the body—making them an ideal snack choice for anyone looking to up their nutrient intake without compromising on taste or texture.
Spinach is full of vitamins A & C, along with plenty of fiber, but did you know that it’s also high in magnesium?
You can get about 79 milligrams of magnesium per 100 grams from this leafy green vegetable, so adding it to salads or smoothies could be a great way to boost your intake quickly.
Avocado has even more at 86 milligrams per 100 grams, plus they contain healthy fats, which make them perfect for adding creaminess to dishes without needing any dairy products—win-win.
Bananas are often seen as an energy-boosting snack due to their natural sugar content, but they’re actually quite high in magnesium, too, at 32 milligrams per 100 grams—perfect for when you need an afternoon pick-me-up after lunchtime has passed.
Pumpkin seeds have been used traditionally for centuries due to their medicinal properties; they contain around 151 milligrams of magnesium per 100 grams of serving, meaning they should definitely become part of your regular snacking routine if possible.
Finally, black beans have almost double that amount at 282 mg/100g, so why not try adding these legumes to soups or stews next time?
Moreover, a supplement tailored to quickly raise the amount of this key mineral in your body can be an effective way to guarantee that you get adequate levels of magnesium.
Supplements for Increasing Magnesium Levels Quickly
Unfortunately, many of us lack sufficient levels of magnesium despite trying to incorporate magnesium-rich foods into our diets.
Taking a magnesium supplement can help you increase your levels quickly and easily. But with such wide varieties of magnesium supplements out there, how can you pick the best one for your needs?
When selecting a magnesium supplement, the form of magnesium should be carefully considered, as its absorption and bioavailability may vary.
Different forms are absorbed differently by the body and have varying levels of bioavailability.
Magnesium citrate, glycinate, malate, orotate, and threonate are all highly absorbable forms that are recommended for supplementation purposes.
Another factor to consider when choosing a supplement is the dosage amount per serving.
Generally speaking, adults should aim to get between 300-400 mg daily, depending on age and sex.
Still, if certain health issues are present or your physician has suggested otherwise, please follow their instructions, as a greater dosage may be necessary in some cases.
There are tablets and capsules containing elemental magnesium (such as chelated varieties) featuring additional nutrients like calcium or vitamin D3, which can help supercharge absorption rates even further.
Additionally, if you want something more natural than pills or tablets, there are liquid drops made from organic sources like sea saltwater, which provide an easy way to get your daily dose without having to swallow multiple tablets at once. However, this form tends to be more expensive than others.
On the other hand, full-spectrum magnesium is often known to be highly absorbable and potent when it comes to reaping the many benefits of taking this mineral.
Consuming magnesium supplements is a practical approach to swiftly raising your magnesium levels. Nevertheless, there are other potential means to increase your magnesium intake that could be just as beneficial in the end.
Other Ways to Boost Your Magnesium Levels
Here are common ways that may help increase your magnesium levels:
Epsom Salt Baths
Epsom salt baths are one of the most popular ways to increase your magnesium levels naturally.
Dissolving magnesium sulfate (Epsom salts) in a warm bath can enable the skin to absorb it. When you soak in an Epsom salt bath, magnesium is able to enter your body and help replenish depleted stores of this essential mineral.
Soaking in an Epsom salt bath has been demonstrated to reduce stress and tension, better sleep quality, as well as provide alleviation from muscle tenderness.
Additionally, Epsom salt baths can be beneficial for individuals with health issues, such as high blood pressure or diabetes, due to their ability to regulate hormones and relax tight muscles.
Magnesium oil contains high concentrations of pure magnesium chloride, which can be applied directly onto the skin for absorption into the bloodstream. This method works especially well for athletes who need fast-acting relief from muscle cramps or fatigue during intense workouts.
Due to its anti-inflammatory properties and ability to stimulate cellular healing, magnesium oil can provide relief from chronic pain.
Transdermal Magnesium Therapy
Transdermal magnesium therapy is another option that may appeal more to professionals looking for an easy way to get their daily dose of this important nutrient without having to take pills or liquids orally every day.
Transdermal therapy involves using a topical cream containing magnesium chloride, which gets absorbed through the skin when massaged into affected areas on a regular basis over time.
This type of treatment has been found effective in treating conditions like:
- PMS symptoms,
- poor circulation,
- and many other ailments related to magnesium deficiency.
For those looking for even faster results than what transdermal therapy offers, oral supplementation might be necessary.
Risks and Side Effects of Magnesium Supplementation
Increasing magnesium levels in the body through supplementation is a popular option to boost energy and promote overall wellness, yet potential risks should be considered.
While magnesium supplements are generally safe for most people, there are certain risks and side effects associated with them that should be taken into consideration before taking them.
Those with impaired renal function should avoid consuming magnesium supplements, as their kidneys may not be able to manage the mineral properly.
Magnesium intake from food sources is usually safer than supplementing with high doses of this mineral. Before taking any type of magnesium supplement, individuals with cardiac issues or on blood pressure medications should consult their physician as it may conflict adversely with certain medications.
Consuming excessive amounts of magnesium via supplementation over an extended amount of time can lead to hypermagnesemia (elevated levels of magnesium in the bloodstream), which, if left unchecked, could result in grave health repercussions such as arrhythmia and respiratory distress.
Therefore, it is essential to be aware of your intake when taking magnesium supplements and monitor any potential adverse reactions such as nausea, vomiting, abdominal cramps, or diarrhea.
FAQs in Relation to Increasing Levels of Magnesium in the Body
How quickly can you restore magnesium levels?
Magnesium levels can be restored relatively quickly, depending on the individual’s current health status and dietary habits.
For those with a healthy lifestyle and balanced diet, it is possible to restore magnesium levels in a short time frame by consuming foods rich in minerals or taking supplements that are organic and pure.
For those with greater deficiencies, supplementing for longer periods of time may be necessary to reach healthy magnesium levels. However, it is important to track progress through regular blood tests.
In any case, monitoring your progress through regular blood tests is recommended in order to ensure that desired results are achieved safely and effectively.
What drink increases magnesium?
Coconut water is an excellent source of magnesium, with 60 milligrams per cup, and can help those looking to supplement their daily needs.
Additionally, some green juices contain high amounts of the mineral due to the leafy greens used as ingredients, such as spinach and kale. Finally, certain types of beer are also rich in magnesium—although these should only be consumed in moderation.
It is possible to raise your magnesium levels quickly through diet and supplementation. And it is essential to consult your doctor before taking any dietary supplements or making major alterations in lifestyle and diet.
And most importantly, make sure that you get a clean and organic supplements that will raise your magnesium levels safely and effectively.