I'm Dr. Julie McLaughlin from McLaughlin care, and I get lots of questions about magnesium. Did you know that magnesium is used by every organ in our body? It is involved in over 600 different biochemical reactions in the body, and it is very critical to the proper function.
Every bodily process, especially nerves, heart, muscle, bones, and teeth. Plus the kidneys. The truth be told that the majority of the population are deficient in magnesium and they don't even know it. It's a really common thing that we see with our patients in our practice.
Why are these people becoming deficient? Well, it could be from high caffeine, alcohol consumption, a high diet in sugar and refined processed foods, stress, especially everybody stressed with post pandemic stuff, high levels of activity or exercise, hormonal imbalances, regular uses of diuretics or antibiotics all can cause magnesium deficiencies.
It's recommended to have magnesium based on your age and your sex. But on average, women should have about 310 milligrams and men should have about 420, but some experts believe, especially us in functional medicine who are looking to achieve optimal health and longevity. It'd be better to get between 600 and 900 milligrams of magnesium a day. And we can get a fair amount of magnesium from our food, but not everything because it is a very deficient mineral.
And so we want to make sure we're eating the foods that are high in magnesium which are going to be your leafy greens, broccoli, legumes, avocados, bananas, potatoes, either the white or the sweet potatoes, nuts, nut butters, seeds like pumpkin seeds, flowers, sunflower seeds, chia seeds, hemp, and herbs like chives and basil, the cacao nibs powder or dark chocolate. As long as it's 70% above are high in magnesium.
Now, this is the crazy thing. So you always say, okay, I think I should take some magnesium supplement, but which one is right for me? Because there's so many different kinds. Let's go through them really quick. Magnesium chelate in this magnesium form is important for muscle building recovery and health because its composition is really similar to food. It's easily absorbed.
Magnesium citrate is great for migraine headaches, but it also has a laxative property. So if you're getting a little backed up, this might be a good one for that. And if you're getting migraines. You can take it, but just be aware of that laxative property. Magnesium oxide also has laxative properties, but it can give you also relief from acid reflux or GERD. Magnesium glycinate, or bis glycinate has a very calming effect and it's ideal for those who are deficient in minerals. And if you're trying to increase your overall magnesium level, this is a great one to use. It also helps reduce symptoms of anxiety, PMS, and regulates blood sugar and maintains a healthy heart. So that's a good all around one.
Magnesium malate helps with migraines, chronic pain, blood sugar balance, and mood disorders. Magnesium threonate is newer, and it is great for anything that has to do with the brain, because it has the ability to cross a blood brain barrier. And the benefits help with mood disorders and overall brain health, even brain degeneration. So that's a great one for brain. Magnesium sulfate, we know this as Epson salts. So Epson salts are used in a bath to ease sore muscles, cramps, soreness, tightness, aches, and pains, and is also great for pulling toxins out of the body.
So the bottom line is. Magnesium is critical for our health and everyone should consider supplementing magnesium. At least one that is right for them. That's it for today. And I'll be seeing you soon.