I’ve often said that the formula for good health is like a good recipe – it’s the combination of ingredients that makes the dish. By now, I’m sure you know that the combination of essential ‘ingredients’ – as in, a whole foods diet, plenty of movement, restorative sleep, relaxation and stress reduction – is the right “recipe” for your body to function optimally for a long, long time. What else to add to the good health and longevity recipe? Well, it’s my business to have a number of ideas on that score, but one of the simplest is – just add magnesium to the mix.

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Magnesium’s benefits are hard to overstate – you could call it the multi-tasking miracle mineral. So having plenty of it in your system will help keep all your parts humming. First thing to know is that magnesium is one of the most abundant minerals in our bodies, and it plays a pivotal role in hundreds of the biochemical reactions that keep you properly functioning, 24/7. Beyond its more well-known benefits –supporting energy production, cellular health, muscle and nerve function – emerging research indicates that keeping magnesium levels topped up could be a key factor in promoting longevity. So, how does this mineral contribute to a longer and healthier lifespan? Here are a few essential ways magnesium covers the longevity waterfront – and how to best take advantage:  

Magnesium's a major multi-tasker – in a nutshell.

Magnesium is a naturally occurring mineral found in your blood, bones, tissues and organs, and an important cofactor (or ‘helper molecule’) for over 300 complex chemical reactions in the body. These reactions are critical for functions like energy production, DNA synthesis, protein creation, nervous system regulation and healthy neurological function. Because of its involvement in so many cellular processes, magnesium is an indispensable mineral for overall health and well-being.

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Every cell in the body needs energy to function and here, magnesium is a must-have, playing a big role in the production of ATP (adenosine triphosphate). Often called the ‘energy currency’ of our cells, ATP matters because it helps store and transfer energy within a cell, allowing numerous cellular processes to occur by providing an accessible energy source. Keeping the body stoked with a steady supply of ATP ensures that our organs, muscles, and brain operate at peak capacity, potentially reducing the risk of disorders that can shorten lifespan and ‘healthspan’ (aka the number of years you remain healthy) as well.

Another potentially life-lengthening benefit is magnesium’s ability to help stabilize the structure of DNA and RNA, which is crucial for genetic replication and repair. This is vital for preventing the accumulation of cellular damage over time—another major contributor to aging and the development of chronic diseases.

Think of magnesium as your better aging booster – in 5 key ways.

Magnesium covers the longevity waterfront, head-to-toe, inside and out, by offering up benefits for heart health, bones, blood sugar, and brain – in other words, the organs and systems which determine how aging plays out and how well you’ll do it. Here are five important ways magnesium works its magic, and contributes to longevity:

1) Heart health: One of the most significant ways magnesium contributes to longevity is through the heart. That’s huge because cardiovascular disease is the leading cause of death worldwide, which makes magnesium a critical nutrient for a longer, healthier life. Don’t underestimate the heart-loving powers associated with it, including:

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– Reduced blood pressure levels: Magnesium helps relax blood vessels, reducing the risk of high blood pressure, aka hypertension.

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– Heart rhythm regulation: Magnesium helps maintain proper electrolyte balance which, in turn, helps prevent irregular heartbeat, and reduces arrhythmia (or abnormal heartbeat) risk.

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– Calcification prevention: Magnesium inhibits the calcification of arteries, a process that can lead to stiffening of the blood vessels and cardiovascular disease.

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2) Bone health and skeletal integrity: Magnesium is essential for keeping your bones boney. It assists in the metabolism of calcium, vitamin D, and phosphorus—nutrients critical for bone density and structure. A deficiency in magnesium can lead to decreased bone formation and an increased risk of osteoporosis, a condition that not only diminishes quality of life but also raises mortality risk through increased likelihood of falls, fractures and associated complications.

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3) Inflammation & oxidative stress: Chronic inflammation and oxidative stress are known contributors to aging and a number of degenerative diseases. The less of them in your life (and body) the better, and longer it will be. Magnesium helps tame those life-shortening beasts by playing an anti-inflammatory role: modulating the immune response and reducing the production of pro-inflammatory cytokines. In addition, its involvement in antioxidant defense mechanisms helps neutralize free radicals, reducing cellular damage over time. Less cellular damage, means slower, healthier aging. Also of note: low magnesium levels have been associated with poor cancer outcomes, so expect future studies to look at how higher levels may help increase positive outcomes, and by extension, longevity. 

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4) Blood sugar & diabetes prevention: You may not know it, but magnesium is vital for the metabolism of carbohydrates, aiding in the regulation of blood sugar levels and enhancing insulin sensitivity. Studies have shown that higher magnesium intake is associated with a lower risk of developing type 2 diabetes—a condition that significantly impacts lifespan and overall quality of life – and a health-draining must-to-avoid.

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5) Mental health & mood: Magnesium has also been shown to play a role in brain health and mood regulation. It is involved in healthy neurotransmitter function and has a calming effect on the nervous system. Adequate magnesium levels are linked to a reduced risk of depression and anxiety, whereas falling short can, albeit indirectly, sway longevity in the wrong direction by negatively influencing one’s stress levels, lifestyle choices and overall wellness.

When falling short, your body offers a few clues.

While adequate magnesium levels are essential for longevity, the mineral is important for health in the near-term as well. Though magnesium is one of the body’s VIP minerals, measuring it gets tricky as only about 1–2% of your total stash is hanging out in your bloodstream. The rest is tucked away in your bones and cells, so it’s tougher to gauge exactly where you stand. So, how do you know if you’re running low? Well, your body will likely start sending you not-so-subtle clues in the form of muscle cramps, mood swings, memory blips (where’s my phone… oh, it’s in my hand), poor appetite or nausea, heart irregularities, unstable blood sugar levels and even diabetes. What’s more, if you’re no stranger to migraines, low magnesium levels may be at play here too. Science says low magnesium could be making your brain’s blood vessels go rogue, leading to those skull-crushing headaches. Even if it’s just frequent tension headaches dragging you down, it may be your body’s way of dropping hints that it’s time for a magnesium top-up.

Munch on magnesium to enhance longevity.

So, if any of the ills mentioned above sound painfully familiar, or you’re just looking to increase intake to support longevity, protect yourself from life-shortening problems down the road, you’ll need to top off your tank on the regular. I recommend a two-pronged approach, including eating a magnesium-rich diet and taking a magnesium supplement. To up your edible dose, go deep on these magnesium superstars, which are also loaded with lots of fantastic phytonutrients. Among the heavy hitters to put on your plate:

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• Almonds
• Avocados
• Black beans
• Cashews
• Dark chocolate – the darker the better; 75% cacao or higher
• Flaxseeds
• Leafy greens – spinach, broccoli, kale, and chard top the greens list
• Pacific Halibut, wild-caught
• Pumpkin squash seeds
• Powdered greens drinks (which are particularly handy if you’re not a seed fan or salad enthusiast)
• Sea vegetables
• Walnuts

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Supplement with magical magnesium.Supplementing with magnesium provides an additional boost for health both now and down the road, but always check first with your doc for the go-ahead and to check for any potential interactions. That said, whether it’s your plan to encourage longevity, help take the edge off near-term issues – or both – remember to manage your dose, as too much of a good thing can result in, to put it politely, an overly enthusiastic elimination response. To extract the benefits without the potential gastrointestinal fireworks, try the following approach:

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• Choose a top-notch magnesium brand. I like high-quality brands like—Pure Encapsulations, Xymogen, Designs for Health, or Metagenics.
• Look for magnesium glycinate because it’s gentle on the gut and won’t send you running to the loo like magnesium citrate can. 
• Manage your dose by following package dosing instructions, but a sample range for acute situations like an overrevving nervous system would be a dose of 400-700mg magnesium glycinate; and for constipation relief, 500 -1000 mg of magnesium citrate would be a typical dose. 
• For longevity support, a typical daily dose will usually wind up in the 300 – 500 mg range.

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‍Bottom line: In the quest for a longer, healthier life, don’t underestimate the power of this essential mineral.