Medically Reviewed By Elizabeth A. Swick, MS, RDN
Can You Put Magnesium Powder in a Smoothie?
A smoothie is easy to whip up and simple to enjoy on the go, and with the right ingredients, it can provide many nutritional benefits. If you struggle to get enough fruits and vegetables through your daily meals, smoothies can go a long way toward helping you bridge the diet gap. Often, smoothie fans wonder, "can you put magnesium powder in a smoothie?" or "can you make a collagen smoothie?" to boost the nutritional power of their beverages even more. Read on to get the facts about using magnesium and collagen in smoothies.
First Things First--What Is Magnesium Powder?
Magnesium powder is a popular form of magnesium supplement. Magnesium is an essential mineral that the body needs to perform processes but can't manufacture on its own. Studies have found that 48% of Americans don't get enough magnesium from the foods they eat. While a magnesium deficiency severe enough to produce symptoms is rare, the statistics indicate that many people don't get enough to support critical functions fully. A magnesium powder supplement can make up for dietary deficiencies.
Magnesium Powder Benefits
Magnesium benefits the body in many ways, including support for:
- Energy production: your body requires magnesium to convert the food you eat into energy to power your brain and drive your organs
- Muscle regulation: magnesium works with other electrolytes to help control your muscle movements. Specifically, the mineral allows your muscles to relax after they have contracted. Muscle cramps are one of the most common symptoms of magnesium deficiency
- Bone health: magnesium is essential for maintaining healthy bones
- Nervous system function: magnesium regulates neurotransmitters, chemical messengers that influence how the brain works. In addition, it helps transmit signals through nerves
- The body's natural protection: magnesium is necessary for producing glutathione, a powerful antioxidant that protects you from free radicals, reactive particles that damage cells and drive the aging process
- The heart: magnesium helps you maintain a normal heart rhythm
Due to its functions in the human body, people sometimes take magnesium to address:
- Type 2 diabetes
- Migraine headaches
- Depression and anxiety
- Chronic inflammation
While more evidence is needed to verify the benefits of magnesium as a complementary intervention for any medical condition, supplements can help to ensure that you're giving your body enough of the mineral.
Making a Magnesium Smoothie
Now to the original question--yes, you can use magnesium powder in smoothies. The key is to find the right one. Look for powders that contain pure magnesium in a readily digestible form like magnesium malate or magnesium glycinate. Also, be wary of products that contain artificial ingredients like preservatives or flavorings.
What Is Collagen Smoothie Powder?
Collagen powder is a supplement form of collagen, the most abundant protein in the human body. You need collagen to maintain:
- Supple, firm skin
- Healthy cartilage to protect and insulate points
- Resilient ligaments and tendons
- Strong bones
Your body can manufacture collagen out of amino acids. However, as you age, collagen production naturally slows down. Plus, free radical damage can damage existing collagen fibers. Taking a collagen supplement may help to boost collagen levels to promote more youthful-looking skin and support joint and bone health.
Choosing a Collagen Smoothie Powder
Like magnesium, collagen powder can be used in smoothies, but the quality level of supplements varies. Ones containing a high concentration of dipeptides, the building blocks of collagen, are easier for the body to absorb and utilize. In addition, look for products that contain more than one type of collagen, such as marine and bovine.
Add Magnesium to Your Collagen Smoothie!
If you're wondering whether you should choose magnesium powder or collagen powder, the good news is that you don't have to decide. The two supplements don't interact with one another. As a result, you can mix both into your favorite smoothie recipe. Just make sure you talk to your doctor before adding either supplement to your diet to double-check that they are ideal for your needs.
Tasty Magnesium and Collagen Smoothie Recipes
The ways you can prepare a magnesium and collagen smoothie are genuinely endless. The following recipes can give you a starting point, but don't be afraid to try some combinations of your own. Add the recommended serving size of magnesium and collagen powders to each recipe printed on the product packaging unless your doctor gives you other advice.
- Strawberry smoothie: frozen strawberries, frozen banana, fresh orange, and water
- Caribbean blend: frozen pineapple, frozen mango, frozen strawberries, one small orange, water
- Green: dairy or nut milk, fresh spinach, frozen banana, apple, avocado
- Peach: fresh peaches, dairy or nut milk, plain or vanilla yogurt, vanilla extract or bean, cinnamon, ground ginger, honey
- Almond-orange: fresh oranges, fresh banana, water, vanilla extract or bean, almond butter
- Mixed berry: frozen banana, frozen berries, dairy or nut milk, Greek yogurt, honey