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10 Benefits of Magnesium - A powerful mineral

10 Benefits of Magnesium - A powerful mineral

Magnesium is a powerful mineral. It’s a critical nutrient to the body that is involved in a lot of functions like protein synthesis (building muscle), calcium absorption (maintaining healthy bones), insulin sensitivity (your ability to process carbohydrates), testosterone production and much more. Magnesium is found in all of your tissues but primarily in your muscles, brain and bones.

Magnesium Deficiency

There is seriously a list of over 3000 medical references to magnesium deficiency but the big ones are:

  • Muscle cramps, twitches or weakness

  • Insomnia

  • Irritability

  • Anxiety

  • ADD

  • Autism

  • Constipation

  • Headaches and migraines

  • Obesity

  • High blood pressure

  • IBS

  • Reflux

Basically, magnesium deficiency can be linked to inflammation in the body.

Unfortunately, magnesium deficiency is very common in the U.S. Why? Because most American diets are not so great (little-to-no magnesium in their food) and they’re over-prescibed antibiotics, wreaking havoc on their digestive tract.

Also, the body loses magnesium every day from normal functions such as movement so if you’re an active person, you need even more magnesium for optimal health.

The Benefits of Magnesium

If you want to…

  • sleep better

  • manage your stress levels

  • Improve your brain function and fight depression

  • Raise testosterone levels and build muscle

  • Get stronger and maximize protein synthesis

  • Decrease inflammation and improve heart health

  • Get strong bones and prevent osteoporosis

  • Improve insulin sensitive and prevent diabetes

  • Treat ADHD and improve attention span

  • Treat belly fat and chronic inflammation of your gut

….then you need to have a sufficient amount of magnesium each day.

How to Increase Your Magnesium Intake

  1. Eat foods naturally rich in magnesium  (spinach, collard greens, swiss chard, black beans, garlic, almonds, cashews, figs, dates, pumpkin seeds, avocado and dark chocolate to name a few)

  2. Supplement (magnesium chelate, magnesium citrate, magnesium glycinate or magnesium threonate. Avoid magnesium carbonate, sulfate, gluconate and oxide.)

***Side effects of taking too much magnesium includes diarrhea. So if you're wanting to play it on the safe side, start with 300-500m per day and gauge your ideal intake from there.

Remember...the more active you are, the more magnesium your body uses and needs each day.

If you want to sleep well, maintain your sanity and become strong AF... you should increase your daily magnesium intake.

If you need help with your nutrition, we can help! Elevate is one of the few gyms in St. Pete that specializes nutrition and lifestyle habits that effect your health, fitness and happiness. 


Whether you're working directly with a personal trainer or you're in our group fitness program, everyone has access to nutrition coaching.


Reserve a free week trial to see what we're all about! Also, if you have a friend who needs to read this - share it with them! 

-Nicole Race, Owner



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