Robin Barrie Kaiden, MS, RD, CDN, CSSD is one of the nation’s leading experts in personal wellness, nutrition, physical fitness, and weight loss. As the founder of Robin Barrie™, her Manhattan-based practice and consulting group, she has cultivated a following for developing individualized, realistic, and results-oriented plans that ensure diet and fitness goals are achieved and maintained for a lifetime.
Instead of focusing on calories or carbs this new decade, we may need to look at the smaller picture-minerals!! Magnesium is one of the top nutrient deficiencies, as it is found in about 80% of adults. It is found in our bodies in our bones, muscles, soft tissues and fluids. Our bodies need it for bone health, food metabolism, and nerve function. Deficiency causes include: a poor diet (especially one high in sugar), excess alcohol consumption, some prescription medications, and overuse of antacids. The best sources of it are: Dark chocolate, 70% or greater cocoa, avocado, cashews/almonds/Brazil nuts, legumes, tofu, seeds, whole grains (especially oats), salmon, halibut, bananas, leafy greens. Deficiency symptoms include: fatigue, muscle spasms + cramps, irregular heartbeat, dizziness/nausea/vomiting, numbness, anxiety, insomnia, high blood pressure, migraines, osteoporosis, constipation, acid reflux. Women under 30 need 310 mg per day, over 30 need 320 mg/day. Men under 30 need 400 and over need 420 mg/day.
If you think you may be deficient, you can discuss with you doctor or dietitian, add more sources to your diet and/or try a supplement! I’ve recently had clients say adding a supplement has been “life-changing”.