Boosting Your Magnesium Intake: Foods, Supplements, and Workplace Well-being

Have you ever felt tired, stressed, or not quite yourself at work and wondered why? It might surprise you that a simple mineral like magnesium could be the missing piece of the puzzle. Magnesium is a powerhouse nutrient involved in over 300 bodily functions—from energy production to muscle relaxation (Grotz & Sullivan, 2014). Despite its importance, many people find it challenging to get enough magnesium through diet alone (Jwailli et al., 2024). But don't worry—boosting your magnesium intake is easier than you think! Let's explore some delicious magnesium-rich foods and supplements and how increasing your magnesium levels can improve your health and productivity at work.

Magnesium-Rich Foods: Fuel Your Health and Workday

Who doesn't love an excuse to enjoy tasty food that's good for you? Incorporating magnesium-rich foods into your diet can be a natural and enjoyable way to ensure you get enough of this essential mineral, directly impacting how you feel throughout the day (Melse-Boonstra, 2020). Here are some top picks to add to your grocery list:

• Leafy Greens: Spinach, kale, and chard aren't just for salads! These leafy greens are loaded with magnesium, making them nutritional powerhouses. Adding a handful to your morning smoothie or sautéing them as a side dish can effortlessly boost your intake.
• Nuts and Seeds: Need a quick snack at the office? Grab a handful of almonds, cashews, pumpkin seeds, or chia seeds. Not only are they convenient and tasty, but they’re also packed with magnesium, providing a satisfying crunch that’s great for on-the-go
• Whole Grains: Foods like brown rice, quinoa, and whole-wheat bread are more than just fiber-rich—they’re excellent sources of magnesium. Swapping out white rice for brown or enjoying a hearty quinoa salad for lunch can help keep your magnesium levels up.
• Legumes: Beans, lentils, and chickpeas are nutritional all-stars. They are high in protein, fiber, and—you guessed it—magnesium! Whip up a batch of hummus or a comforting lentil soup to enjoy these benefits.
• Dark Chocolate: Yes, you read that right! Dark chocolate, especially those with a high cocoa content (70% or higher), can be a delicious way to get your magnesium fix. It’s the perfect excuse to treat yourself to a square (or two) of this indulgent treat during a work break.

Magnesium Supplements: When Food Isn’t Enough

Even with the best intentions, sometimes, our diets only provide some of the magnesium we need. This is where supplements come in. Supplements can help keep your body and mind running smoothly, especially on those demanding workdays. Here are three commonly available forms of magnesium supplements to consider:

• Magnesium Oxide: This form is widely known as Magnesia and is accessible and budget-friendly, making it a popular choice (Pardo et al., 2021). However, its absorption rate is lower than other options, so there might be more effective choices to maximize your intake.
• Magnesium Citrate: If you are after something your body can absorb more efficiently, magnesium citrate might be the way to go (Pardo et al., 2021). Magnesium citrate is popularly known as Dulcolax in pill or liquid forms. Its higher bioavailability means your body can use it more effectively, which helps you feel the benefits sooner (Pardo et al., 2021).
• Magnesium Glycinate: Magnesium glycinate is known for being gentle on the digestive system, especially for those with sensitive stomachs (Pardo et al., 2021). It is a great option if you want to avoid potential digestive discomfort while boosting your magnesium intake.

Workplace Impact: Magnesium and Productivity

Now, how does all of this relate to the workplace? Magnesium isn't just about keeping you healthy—it's about keeping you productive. When magnesium levels are low, they can affect your energy levels, concentration, and even how you manage stress. Low magnesium can lead to fatigue, irritability, and brain fog, making it harder to perform at your best. This isn't just a personal issue—it can affect your team and workplace culture.

Magnesium is also a key player in reducing stress and preventing burnout. Burnout is a genuine concern due to the fast pace and high demands of most work environments today. Magnesium helps regulate the body's stress response and can significantly affect how you handle those hectic workdays. By keeping magnesium levels balanced, you'll feel more energized, less stressed, and better able to focus on your tasks—leading to fewer sick days, less absenteeism, and better overall performance.

Factors Affecting Magnesium Absorption: What You Need to Know

While adding magnesium-rich foods and supplements to your routine is a great start, it is also essential to be aware of factors that can affect how well your body absorbs magnesium:

• Dietary Fiber: While fiber is fantastic for overall health, excess consumption can slightly hinder magnesium absorption. Balance is key!
• Caffeine: Do you love your morning coffee or afternoon tea? Caffeine can act as a diuretic, increasing magnesium excretion in your urine. Enjoy your favorite beverages, but try to moderate your intake. STEPS Lifestyle Apothecary has its own blend of mushroom coffee and Clean Sweep fibers to maximize magnesium absorption.
• Alcohol: Heavy alcohol consumption can deplete magnesium stores in your body. Moderation is essential to maintain your magnesium levels and overall health. (Fiorentini, Cappadone, Farruggia, & Prata, 2021).

Boosting Your Health and Workplace Well-being

Ensuring your body gets enough magnesium does not have to be complicated, but it's essential. Incorporating magnesium-rich foods into your diet and considering supplements when needed improves your health, workplace performance, and well-being. A well-nourished body is more productive, resilient, and able to handle workday demands.

Call to Action:

Are you curious about your magnesium levels or interested in learning more about how to boost your intake? Take control of your health and productivity today! Schedule a magnesium test with your healthcare provider to better understand your levels and needs, or purchase a test from STEPS Lifestyle. And don't forget to check out our magnesium-infused products at STEPS Lifestyle Apothecary—designed to support your health journey every step of the way. Let us make health, well-being, and productivity a priority together!

References

Fiorentini, D., Cappadone C., Farruggia, G., & Prata, C. (2021). Magnesium: Biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency. Nutrients, 13(4) 1136. doi: 10.3390/nu13041136

Grotz, V. L., & Sullivan, D. (2014). Magnesium and energy metabolism. Nutrients, 6(1), 339–345.

Jwaili, M., Rwaiha, O., Ahwidge, A., & Almheshi, F. (2024). A Review of Diseases Related to Magnesium and Vitamin B-complex Deficiency. International journal of creative research thoughts, Volume 12. 2320–2882.

Melse-Boonstra, A. (2020). Bioavailability of micronutrients from nutrient-dense whole foods: Zooming in on dairy, vegetables, and fruits. Frontiers in Nutrition, 7, 517438. doi:10.3389/fnut.2020.00101?

Pardo, M., Vilar, E.G., Martin, I.S.,? & Martin, M.A.C. (September 2021). Bioavailability of magnesium food supplements: A systemic review. Nutrition, 89,111284.