Nine Nine – Magnesium

I have the time to do everything I should: eat right, clean the apartment, walk, and write.

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Magnesium is an essential mineral that is crucial in various bodily functions. Here are some of the key benefits:

1. Supports Muscle and Nerve Function: Magnesium is involved in muscle relaxation and contraction, helping prevent cramps and spasms. It also supports proper nerve function.
2. Promotes Heart Health: It helps maintain a steady heart rhythm and regulates blood pressure, which can reduce the risk of cardiovascular diseases like hypertension and arrhythmias.
3. Boosts Bone Health: Magnesium is critical for bone formation and helps absorb calcium, contributing to stronger bones and reducing the risk of osteoporosis.
4. Regulates Blood Sugar: Magnesium helps regulate insulin and blood glucose levels, making it beneficial for people with diabetes or those who want to control their blood sugar.
5. Supports Mental Health: Magnesium regulates neurotransmitters, which can reduce anxiety and depression and improve overall mood. It may also improve sleep quality by promoting relaxation.
6. Reduces Inflammation: Magnesium has anti-inflammatory properties, which can help reduce chronic inflammation, which is linked to several diseases, including heart disease, arthritis, and diabetes.
7. Improves Energy Production: Magnesium is required to convert food into energy, as it activates ATP, the body’s primary energy source.
8. Aids in Digestion: It relaxes the digestive tract muscles, helping regulate bowel movements and prevent constipation.

Getting sufficient magnesium can be particularly beneficial for those who are active, stressed, or dealing with chronic health issues. It is commonly found in leafy greens, nuts, seeds, whole grains, and supplements.

Magnesium is found in meat, though typically smaller than plant-based sources like leafy greens, nuts, and seeds. Here are a few examples of meats that contain magnesium:

1. Red meat (beef, lamb, pork) – These meats provide moderate magnesium, though not as much as plant-based sources. Beef, in particular, contains small amounts of magnesium per serving.
2. Poultry (chicken, turkey) – Poultry contains less magnesium than red meat, but it still contributes to your overall intake.
3. Fish and seafood – Fatty fish like salmon, mackerel, tuna, and shellfish like shrimp tend to have higher magnesium content than other animal sources. This makes fish one of the better sources of magnesium from animal products.

Since you are following a mostly carnivore, keto-style diet with low-carb vegetables, you should balance your intake by including magnesium-rich foods like fatty fish and magnesium supplements if needed, mainly since plant-based sources will be limited in your diet.

Yes, eggs do contain some magnesium, but in relatively small amounts. On average, one large egg provides about 5-6 mg of magnesium. While eggs are a nutritious food rich in protein, healthy fats, and other essential nutrients like vitamins A, D, E, and B12, they are not a rich magnesium source.

Suppose you’re following a carnivore or keto-style diet and want to increase your magnesium intake. In that case, you’ll need to rely more on foods like fish, seafood, and potentially supplements, as eggs alone won’t provide sufficient amounts of magnesium.

https://articles.mercola.com/sites/articles/archive/2024/09/09/comprehensive-guide-magnesium-health-benefits.aspx?ui=ae72a452b52d93e11a385b42fc0647f683d4f227749220fb45486fc8ece54d5b&sd=20240906&cid_source=dnl&cid_medium=email&cid_content=art1ReadMore&cid=20240909&foDate=false&mid=DM1627641&rid=115346567

• Magnesium supports over 80% of metabolic functions, but over 50% of Americans don’t meet daily requirements, risking health issues.
• Deficiency is linked to diseases such as cardiovascular problems, diabetes, respiratory issues, and neurological disorders.
• Magnesium is essential for calcium regulation and overall cellular health.
• Studies suggest magnesium, especially with vitamin D3, may reduce anxiety and depression.
• It plays a crucial role in brain health, potentially lowering the risk of Alzheimer’s and Parkinson’s by reducing neuroinflammation and supporting cognitive function.

Adequate intake benefits heart health, bone strength, and muscle function and can be obtained through diet or supplements.