At Glacier Family Chiropractic & Wellness in Columbia Falls, Montana, we are passionate about empowering our patients to achieve optimal health through natural wellness strategies. One essential mineral that plays a crucial role in overall well-being is magnesium—a powerhouse nutrient that supports muscle function, nerve health, and more. Yet, many adults and children are not getting enough of it.
In this blog post, we’ll explore the benefits of magnesium, natural food sources, the best supplementation options, and the dosages to consider for both adults and kids.
Why is Magnesium So Important?
Magnesium is involved in over 300 biochemical processes in the body. From supporting energy production to promoting restful sleep, magnesium is essential for maintaining a healthy lifestyle. However, modern diets often fall short in providing the necessary levels of this critical mineral.
Key Benefits of Magnesium Supplementation:
• Relieves muscle cramps and spasms
• Supports bone strength and density
• Reduces stress and improves sleep quality
• Aids in digestion and reduces constipation
• Supports nervous system function and cognitive health
Signs You May Be Low in Magnesium
Low magnesium levels can present in subtle ways. You or your child may benefit from magnesium supplementation if you experience:
• Muscle cramps or tension
• Fatigue or low energy
• Trouble sleeping
• Headaches or migraines
• Anxiety or mood swings
• Digestive issues like constipation
Natural Food Sources of Magnesium
While supplementation can be helpful, it’s always best to prioritize whole food sources of magnesium whenever possible. Incorporating magnesium-rich foods into your daily diet can provide a natural, bioavailable way to maintain optimal levels.
Here are some of the best magnesium-rich foods:
Leafy Greens:
• Spinach (157 mg per cup, cooked)
• Swiss chard (150 mg per cup, cooked)
• Kale (30 mg per cup, raw)
Nuts and Seeds:
• Pumpkin seeds (156 mg per ounce)
• Almonds (80 mg per ounce)
• Cashews (74 mg per ounce)
Legumes:
• Black beans (120 mg per cup, cooked)
• Chickpeas (79 mg per cup, cooked)
• Lentils (71 mg per cup, cooked)
Whole Grains:
• Quinoa (118 mg per cup, cooked)
• Brown rice (86 mg per cup, cooked)
• Oats (57 mg per cup, cooked)
Fruits
Avocado (58 mg per fruit)
Bananas (32 mg per medium banana)
Figs (50 mg per 1/2 cup, dried)
Seafood
Salmon (53 mg per 6 oz)
Mackerel (82 mg per 6 oz)
Dark chocolate
Dark chocolate (64 mg per 1 oz, at leaest 70-85% cocoa)
By including these magnesium-rich foods in your meals, you can naturally boost your intake and support overall health. However, if your diet falls short or if you have increased needs due to stress, physical activity, or health concerns, supplementation can help fill in the gaps.
Now, let’s explore the best magnesium supplements for both adults and kids and how to choose the right one for your needs.
Best Types of Magnesium for Adults and Kids
Not all magnesium supplements are created equal. Different forms offer unique benefits depending on your specific needs:
1. Magnesium Glycinate – Ideal for stress relief, improving sleep quality, and calming the nervous system. This form is highly absorbable and gentle on the stomach.
2. Magnesium Citrate – Great for supporting digestion and relieving occasional constipation.
3. Magnesium Malate – Best for boosting energy and addressing muscle soreness.
4. Magnesium L-Threonate – Known for its ability to cross the blood-brain barrier, it supports cognitive function and memory.
For Kids: Magnesium glycinate and magnesium citrate are typically the best choices due to their absorbability and mildness. Always consult with a healthcare professional before starting any new supplement for your child.
Dosage Guidelines for Magnesium Supplementation
While exact needs can vary, here are general dosage guidelines to consider:
• Adults: 300-400 mg/day
• Children (4-8 years old): 130 mg/day
• Children (9-13 years old): 240 mg/day
• Teenagers (14-18 years old): 360 mg/day (girls), 410 mg/day (boys)
Tip: Start with a lower dose and gradually increase to assess tolerance, especially if using magnesium citrate, which may have a laxative effect. Always consult your doctor before making changes to your supplementation routine.
Choosing Quality Magnesium Supplements
At Glacier Family Chiropractic, we prioritize your health by offering high-quality, professional-grade supplements through our online Fullscript dispensary. When selecting a magnesium supplement, it’s essential to choose one that is free from fillers and artificial ingredients for the best results.
Enjoy 15% Off Your Magnesium Supplements!
To help our community achieve optimal wellness, we’re offering 15% off all supplements through our online dispensary. Simply visit our website and click "shop supplements" to access professional-grade products at a great price and delivered straight to your door.
Prioritize Your Wellness with Glacier Family Chiropractic & Wellness
Whether you’re addressing muscle tension, sleep disturbances, or simply aiming for better health, we can help you and your family. At Glacier Family Chiropractic, we’re here to guide you every step of the way on your wellness journey.
If you have questions or want personalized supplement recommendations, schedule a consultation with us today. Your health is our priority! Ready to feel your best? Contact Glacier Family Chiropractic in Columbia Falls, MT to start your journey toward better health today!
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