The Supplement You Need and Probably Aren’t Taking
We’ve all heard of vitamins A, B, C and D and raves about the importance of fish oil in our diet. But according to Integrative Health and Nutrition Counselor Jeanette Broneé, who is the author of Eat to Feel Full, there is one mineral that most people are overlooking: magnesium. “It helps metabolism, lowers blood pressure, is one of those minerals that supports the other minerals,” she says. “Without magnesium, there are other things like calcium and zinc that we don’t absorb well.”
Magnesium is key for weight loss and curbing appetites. “If there isn’t enough magnesium in dietary intake, people might not feel as satisfied from their other foods because they don’t absorb it as well. Without magnesium, calcium doesn’t really do what it needs to do,” she says.”One of my favorite qualities about it is that it is indirectly related to weight loss because it helps absorb foods better. It also helps metabolize blood sugar and helps us with cravings.”
She notes that the mineral also has very alkalizing properties. “Alkalinization is important for alleviating the inflammatory states of our body. Inflammation is a big part of our fatigue and magnesium helps counter that.”
Lastly, it takes the edge off. “It’s important for anxiety and stress,” she says. “It helps us calm down and increase our emotional wellness. It’s supportive for our nervous system as well. It’s a very critical part of our energy production and our cells.”
Get It from Your Food
The best thing is to get it from foods, Bronée advises. Foods with high magnesiums are usually plant based. These are all your leafy greens, plus pumpkin seeds, legumes, beans, fermented soy, tempeh, sunflower seeds, almonds and whole grains like barley, quinoa, millets and brown rice.
The Magnesium Supplements to Buy
If you’re looking to supplement, she recommends magnesium glycinate and magnesium aspartate. “These are softer on the stomach,” she says. “Try for 400 mg per day.”
Note: It’s Just a Supplement
None of this is a fix-all. It’s all integrated with mindful eating and checking in with your habits. Supplements are underlying. They’re going to support your efforts, not fix your life. They don’t stand alone.
Are you currently taking a magnesium supplement? Has it made you feel better? Let us know in the comments below!
Back in January, we introduced you to a feel-good cause to inspire your New Year's resolution: a walking challenge to help raise funds for the amazing cancer fighters at The Leukemia & Lymphoma Society. I took part in the challenge with the Brit + Co team and ended up walking 105+ miles in January — it was awesome.
This spring, there's a new challenge on the horizon, The Leukemia & Lymphoma Society's Big Climb. The ask: On May 15, 2021, you can step up to take cancer down by committing to climb 1,311 steps, walking 3.2 miles, or doing 440 chair step-ups at home as part of the Big Climb. If you need some motivation to bring movement back into your daily routine — look no further!
As always, it's free to sign up, but climbers are encouraged to set a fundraising goal to help beat cancer. We'll be organizing another Brit + Co team to step up, and I hope you'll join us too! Keep scrolling for a peek at where I'll be completing the challenge in my Los Angeles neighborhood around the hidden Silver Lake Stairs. Happy climbing!
Never underestimate the power of an accountability buddy! I asked my in-laws, my partner, and a few friends to join me so we can keep each other motivated and accountable in completing the challenge — virtual high-fives all around! Also, my dog Fox is a great climber, too.
An aesthetically pleasing backdrop is a huge motivator for me! I'm fortunate to have all sorts of painted steps around my neighborhood to keep the challenge interesting, but you can also keep cool inside with at-home chair step-ups.
Don't forget to share your progress on social — #BigClimb!
Feel free to break the challenge up if you need to by tackling half the distance in the AM and half at sunset. Here's me 1,311 steps later and ready for a break — but, think I earned this one!