Is This Hidden Nutrient Deficiency Causing You to Crave Alcohol?

As a doctor of nutrition specializing in alcohol reduction and elimination, one of my key focus areas is identifying the root cause of why we drink in the first place.

In addition to the extensive research showing that alcohol lowers overall vitamins and minerals, I have seen consistent deficiencies in several key nutrients in my one-on-one clients. One of the most common deficiencies...

Magnesium!

It is suggested that between 60-70% of Americans are deficient in Magnesium. This is a staggering number!

Unfortunately, alcohol can have a very harmful effect on our nutrient levels -- including magnesium! Alcohol lowers our body's stores of magnesium, making those with a history of drinking alcohol especially at risk.

This can create a vicious cycle where we are lacking in this critical nutrient for relaxation, and look for outside sources (like alcohol) in an attempt to regulate the nervous system. And the more we drink, the more we deplete out this nutrient.

So let's dive in to why we need magnesium, and how to optimize our levels.

Why We Need Magnesium

Magnesium is involved in over 300 processes in the body -- everything from brain function, to sleep, to recovery, and even blood sugar regulation. Here's what magnesium supports in the body: 

1. Relaxation:

Magnesium is our body's relaxing mineral. If we're deficient in it, we will struggle to relax. And why do we often reach for an alcoholic drink? To relax! Magnesium supports the regulation of cortisol and melatonin, which regulate our sleep-wake cycle. It also supports muscle relaxation and helps to ease tension.

2. Mood & Brain

Magnesium is key for the production of GABA, our body's relaxation neurotransmitter. It also is required for the production of our brain's feel good neurotransmitters -- dopamine and serotonin. If we are deficient, we will struggle with mood, along with focus, mental clarity, memory and more. It also helps block the NDMA receptor in the brain that can influence depression and pain levels -- this is the same pathway that is targeted by certain drugs (like ketamine).

3. Anxiety & Irritability

Because of all the influences of magnesium on the brain, low levels of magnesium have been associated with increased anxiety and irritability.

4. And SO much more!

As I mentioned, magnesium is a mineral required for over 300 pathways in the body. So, recovering magnesium levels can help to alleviate other symptoms like physical pain, numbness in the body, digestive issues, cravings, high blood pressure and more.  

Magnesium and Cravings

Because of the influences of magnesium that we've discussed, low magnesium can heighten cravings for alcohol. Therefore, restoring and optimizing magnesium levels can be a critical, natural way to overcome the desire to drink.

Also, magnesium is important for regulation of blood sugar, another topic I focus on when it comes to minimizing cravings for alcohol, sugar and carbs.

How to Restore Magnesium Levels

Eat More Magnesium-Rich Foods:

Aim to consume at least 2 of these per day:

• Dark leafy greens (spinach, kale)
• Nuts & seeds (almonds, pumpkin seeds)
• Avocados, bananas, dark chocolate
• Whole grains (quinoa, brown rice)

Try a Magnesium Supplement:

There are many different forms of magnesium on the market, and it can be confusing to figure out what is best for you. Here's a simple way to choose the right form of magnesium for you:

• Magnesium glycinate: best form for relaxation and sleep. Aim for 300-500mg per day.
• Magnesium citrate: best for helping to move bowels and overcome constipation. Because this can cause bowel movements, its best to start lower and slowly increase the dose. Begin with 200mg to start.
• Magnesium threonate: best for brain and nervous system regulation. This form of magnesium can be used at higher doses, but I suggest aiming for 500mg.

In summary, magnesium can be a simple way to support your body, brain and nervous system to support relaxation and lower cravings. Aim for a combination of magnesium-rich foods and supplementation for optimal results! 

Want to learn more about identifying the root cause of your alcohol use, and how you can recover your body on your sober-curious or alcohol-free journey?

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