Craving sugar when you're on your period? How about cramps and bloat? Craving sugar when you are ovulating or during menstruation is a sign of low magnesium, but that's not all magnesium can do for you. 

Magnesium is essential in more than 300 bodily functions, and many of those are related to how your body naturally produces and maintains healthy energy levels.

Too little magnesium means you may feel more tired than you should.

You should be eating at least 5 servings of magnesium-rich foods every day (400 mg or more daily) to provide your body with the raw materials it needs to keep your energy levels up and perform its many metabolic functions. 

Why Your Body Needs Magnesium

All the cells in your body run on ATP, the energy source that powers the basic functions of each cell. But ATP is useless without magnesium.  Magnesium helps stabilize the ATP until the cell needs it.  

Magnesium also helps your body regulate normal cell growth and development. It is crucial to hundreds of biochemical reactions throughout your body. As a mineral, it is an important part of healthy bone structure. Magnesium also helps regulate a normal heartbeat and blood pressure, nerve function, digestion and elimination. Protein synthesis and blood sugar control are all regulated, in part, by magnesium. Even your mood is affected by your magnesium levels. 

What Foods Are High in Magnesium?

The good news is magnesium-rich foods are abundant, so tweaking your regular diet to increase your magnesium intake will not require any drastic changes.

Magnesium can be found in both plant and animal products. A good rule of thumb to go by is if a food is high in dietary fiber, there’s a good chance it’s also a good source of magnesium.

Nuts, beans and green leafy vegetables are great sources of magnesium, along with whole grains.

Here's a list of some of my favorite ways to get more magnesium into my diet.

1		Almonds: 105 mg of magnesium in just ¼ cup
2		Oatmeal: 57.6 mg in 1 cup of cooked oats
3		Spinach: 1 cup provides 157 mg
4		Black Beans: just ½ cup equals 60 mg
5		Sesame Seeds: 101 mg in 1 ounce roasted
6		Sunflower Seeds: 128 mg in ¼ cup
7		Bananas: 1 banana contains about 32 mg of magnesium
8		Avocado: 1 medium-sized avocado has about 58 mg
9		Cashews: 89 mg in ¼ cup
10		Dark Chocolate: 1 square can contain up to 95 mg of magnesium

How many of these high-magnesium foods are already in your diet?

Chances are good you are already eating these types of magnesium-rich foods, but you might not be eating enough to keep your body well energized and functioning optimally.

Try upping your magnesium intake and pay attention to any changes in your body’s natural energy levels. Here are some of my favorite supplements to boost magnesium. These are high-quality whole-food sourced formulations that your body will readily know what to do with. NOT some synthetic isolate that will get flushed out with the trash. 

Master Formula (magnesium glycinate chelate 60 mg 15% DV) the "All Star" of multivitamins. Made with whole-food ingredients in a synergistic blend that is useable to the body. No synthetic isolate forms. No added sugar or dyes. Just pure phytonutrition/plant power. 

KidScents MightyVites (from organic food blend 4.5 mg) a chewable children's multivitamin made with whole-food super-food ingredients with no added sugar, dyes, or artificial anything. 

KidScents Unwind (Marine mineral magnesium complex 42 mg) promotes a calm and relaxed state, reduces restlessness, and improves focus and mental clarity.

Mineral Essence (350 mg 80% DV) a fully balanced ionized mineral supplement that is the most fully and quickly absorbed form of minerals available. 

MegaCal (magnesium citrate, sulfate, & carbonate191 mg 50% DV) contains a synergistic blend of multiple calciums, magnesium, manganese, and Vitamin C to support cell health. 

SuperCal Plus (magnesium citrate 119 mg 30% DV) sourced from bioavailable red algae, a seaweed that absorbs calcium, magnesium, and other trace minerals from the most pristine parts of the ocean to support healthy bones and body. 

PowerGize (magnesium bisglycinate 20 mg 4% DV) a complex formulation of herbs and essential oils known for supporting immune function, energy, mental alertness and overall vitality. 

Super B (magnesium bisglycinate chelate 10 mg 2% DV) contains all 8 B vitamins to help your cells metabolize correctly, support energy levels, mood and so much more! 

Balance Complete (35% DV) a super-food-based meal replacement that is a powerful nutritive energizer and cleanser. It is high in fiber, high in protein, and contains healthy fats, enzymes, vitamins and minerals needed for a nutritionally dynamic meal.

Slique Shake (magnesium oxide 20% DV) a meal replacement shake that is part of a highly effective weight management system by Young Living. 

FemiGen (2% DV) a natural alternative to estrogen therapy, supports healthy libido, stress, energy, emotions, mood swings, vaginal dryness, PMS, hot flashes, appetite, metabolism, longevity, and cognitive health. It is the perfect supplement for hormonal changes. 

If you would like more knowledge about your feminine genius, join us in Savvy Fertility where we learn to track our cycles for avoidance or achievement of pregnancy and general health, and how to use natural tools for balancing hormones in all stages of life.