Magnesium is a magical powerhouse when it comes to health and specifically hormonal issues. Yet most are deficient (World Health Organization says 75% of Americans do not meet RDI). It’s involved in over 300 fundamental reactions in our bodies (regulating energy, aging, sleep, stress, weight, mood) but is most known for its link to sleep and relaxation. It also has been shown to reduce blood pressure, improve insulin sensitivity, protect against depression/ADHD, & supports thyroid health.
Food can help but it’s not going to be enough to just eat magnesium rich foods due to low absorption rate by the digestive system (that is even worse if low Vit D levels or any type of gut imbalance).
Varied forms of magnesium is best:
Recommended dosing is between 200-500mg/day. I'd recommend adding in 300mg directly after eating food. Take after exercise or 30-60 minutes before bed.
Here's my favorite brands:
almonds, dark leafy greens (spinach, chard, kale, beet greens), cashews, soy milk, black beans, peanut butter, whole-wheat bread, avocado, potatoes baked with skin, cooked brown rice, raisins, apples and raw carrots, dark chocolate (darker the better), seeds (sesame, pumpkin, sunflower)
Vitamin D is probably the most common nutrient deficiency, yet it is one of the most vital nutrients to keep our bodies healthy and happy! It’s a fat soluble vitamin that’s special because your body can make most of what it needs through direct sunlight (which is why you’ll hear sunshine = vit D). This sun god of vitamins is responsible for bone health, weight management, boosting immune health, increasing calcium absorption, increasing magnesium absorption, converting tryptophan to serotonin (aka increasing happiness/mood), balancing our circadian rhythm (our biological clock that is directly impacted by the sun and the moon… more sunlight during peak hours = more regular circadian rhythm).
The simplest way to up your vit D is direct sun exposure! Secondary is food, supplements,
Tips to up your Vitamin D intake via sunshine:
Interesting food for thought:
“Sun exposure has been shown to protect against digestive tract disease and inflammation, specifically diverticulitis and inflammatory bowel disease. It has been shown that children getting sun exposure have decreased occurrence of eczema and runny nose.”
I am passionate about creating a healthy lifestyle for myself & helping those around me.