THE BETTER MAGNESIUM EVALUATION RESULTS
What do your answers tell you and your practitioner about your current nutrition?
In section (A):
Where do you get your magnesium and how often? As with any other nutrient, it’s not only important to get enough magnesium, but important to get it from a variety of sources.
ALWAYS: You are likely already doing a better job of getting in enough magnesium from foods. Awesome! Review your answers for the next sections to see if your other choices or lifestyle means you need to adjust your supplement plan.
SOMETIMES: You are doing well, but you could do better with your magnesium food intake or look to balance it with a better supplement. Checkout the Better Magnesium Menu for more ideas as well as review the answers for the sections below.
NEVER: You should try adding some of these magnesium-rich foods more often. The Better Magnesium Menu can help.
For sometimes and never answers, you may benefit from adding magnesium as a supplement. Are you meeting your personal magnesium needs daily? Each serving is about 100 mg and most adults need about 400 mg daily.
So when you review your intake answers, see if you are getting in a minimum four servings from one of these ways
(1) four servings of the same food,
(2) one serving of four foods,
(3) some combination that gets you to at least four servings of these foods.
In section (B):
ALWAYS & SOMETIMES: Your other foods, beverages and supplemental nutrition make it important for you to get in enough magnesium (or a better form of magnesium), both to counteract calcium and also to help the body relax better.
• Calcium is what helps muscles contract and also produces the stress response (known as “fight or flight” it is really important for our body to run better). Calcium works in opposition to magnesium. The foods and beverages noted here are typically good or excellent sources of calcium (quantity, not necessarily quality) so if you are consuming them it is extra important to evaluate your calcium using The Better Calcium Evaluation as well as work to balance them with magnesium rich foods like those in this evaluation. Likewise, if you take a calcium supplement you will want to make sure that you are getting a better balance of calcium and magnesium more often (from foods, beverages, and supplements).
• Not all magnesium supplements are created equal. There are many different forms to choose from, but most of us don't absorb magnesium oxide as well as other sources, so discuss your magnesium supplement options with your practitioner.
• Caffeine can be great for us, but as a stimulant it can also produce tension throughout the body. Use the Better Caffeine Evaluation to help assess if your intake is better or needs attention, but if you consume it, it is important that you do better on your magnesium intake to help turn off that tension.
NEVER: Your other food, beverage and supplement choices don’t indicate a need for more magnesium, but you may want to use The Better Calcium Evaluation as well to assess your needs and intake of this key mineral too.
In section (C):
YES: to one or more of the questions: What you do impacts the need for your nutrition to help your body recover better. Likewise, how you are feeling and what you are dealing with health-wise will provide information that may indicate your magnesium intake isn’t where it needs to be to help you feel better.
• If you answered YES to feeling depressed and are not currently working with a professional, we encourage you to reach out to your doctor for a referral or to call 911 if you are having thoughts about harming yourself.
• Because magnesium works in our cells to turn off the stress response it plays a major role in our better health. If you’ve answered yes, to any of the health questions you should discuss your total magnesium intake with a practitioner or request a consult with Jessica's team.
• Activity is great for us but especially when we kick it into high gear or fly high into the skies we can make it harder on the body to relax. Your answers here may indicate that you will benefit from magnesium (foods, supplements, or skin and bath products) at strategic times to help your body feel and run better.
• Sometimes a nutrient isn’t the better option or what’s needed to help with stress or PMS or depression or to help you feel better. We love journaling as well as doing breath work and meditation to help signal the body that it should STRESS LESS. One better breathing technique is the 4-7-8 where you breathe in through your nose for a 4 count, hold it for 7 count, then exhale for an 8 count. Try 10 cycles of 4-7-8 and see how you feel!
• If you have a history of kidney stones, make sure to discuss with your practitioner.
NO: to all of these questions: We love that you are feeling good! Nothing about your activity and health indicate a need for increased magnesium intake. But quick question, how come you aren’t lifting weights or doing body-weight bearing exercise? As we age, the body needs extra attention and effort to build and retain lean body mass. Plus, your muscles support your body to help prevent falls as well as maintain posture and protect bones. Get after it!
All content here was created for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on these pages. Reliance on any information provided by Dietitian Approved Nutrition, LLC, The Better Nutrition Program, companies, or professionals contributing content as part of these publications is solely at your own risk. All materials developed and reviewed by Jessica McAllister RD at times in conjunction with other leading healthcare practitioners.