Magnesium supports healthy bones, restful sleep, relaxed muscles, balanced mood and hormones, as well as around 500 reactions in the human body. Which makes it something of a wonder supplement. Let’s take a closer look at how Magnesium helps the body and what to look for when choosing a Magnesium supplement.
What is Magnesium good for?
Arguably, Magnesium helps the body more than any other mineral. It’s required for hundreds of metabolic processes, including energy production, bone formation, muscle and nerve conduction and cell signalling. Magnesium can also optimise many things, from hormone balance to blood pressure….And it aids Vitamin D metabolism and supports the production of the relaxing, feel-good chemicals in your brain!
Should I take Magnesium?
While most of us would benefit from more Magnesium, these are some signs that your levels might be low:
- Leg Cramp
- Muscle Pain
- Anxiety and low mood
- High blood pressure
- Premenstrual mood Symptoms
You might not know this one – Craving chocolate could also be a sign that you’re low in magnesium! Restoring levels via food and or supplements generally stops these cravings, a little bite of dark chocolate can go along way!
How much Magnesium will help my body?
Well it depends on the individual as well as age and gender. If you’re a woman aged 19 or older, you need 310 milligrams a day — 350 milligrams if you’re pregnant. If you’re an adult man under age 30, you need 400 milligrams a day. After 30, men need 420 milligrams. We feel 200-400mg a day is a good place to be, although you can take higher doses under supervision.
It is unlikely you will find much in a multivitamin, so for therapeutic benefits you do need to take it separately. For the best absorption you should take Magnesium supplements with food (this also avoids any disruption to your bowel habits!).
How should I take Magnesium?
Magnesium Malate: This is easily absorbed and less likely to have a laxative effect, so it’s good if you take a higher dose. It’s typically used to support energy and reduce pain, so it’s best taken in the morning.
Magnesium Citrate: This is Magnesium with citric acid, which has laxative properties and is often taken for constipation. However, it can support energy production and can be taken at bedtime to support healthy bowel movement in the morning.
Magnesium Glycinate: Magnesium in this form tends to provide high levels of absorption and bioavailability. It’s our favourite for anxiety, sleep or low mood as glycine also has a calming effect. It’s especially helpful if you take it an hour or two before bedtime.
Magnesium Threonate: A newer, emerging type of Magnesium supplement, it appears promising for nervous system health and may have better absorption capabilities. However, it is more expensive.
Magnesium oils, sprays and baths: Magnesium can be absorbed through the skin. For those who struggle with digestive issues like malabsorption, this is a great way to increase Magnesium levels.
You can also find magnesium supplements that combine a few forms, if you’re unsure or want multiple benefits. Because calcium and magnesium work so nicely together, you may also want to include some calcium in your supplement mix.
Which foods can I find Magnesium in?
Arguably you should be bale to get all the Magnesium you need from your diet, but let’s be real about this. It’s difficult for us to get enough of the nutrients we need from food alone based on how we consume during our busy lives. Naturally supplements work best when combined with a balanced diet and good food sources of Magnesium include:
- Dark leafy greens
- Dark chocolate (70% and over)
- Nuts and seeds
- Beans and pulses
Magnesium is a mineral and it is essential for various bodily functions and offers numerous health benefits. It plays a crucial role in maintaining healthy bones, promoting heart health, regulating blood sugar levels, supporting nerve function, and aiding in energy production. Magnesium also contributes to muscle relaxation, reducing the risk of muscle cramps and improving sleep quality. Additionally, it helps to alleviate symptoms of anxiety and depression, supports brain function, and enhances overall immune system function. Including magnesium-rich foods or supplements in your diet can help ensure you meet your daily magnesium requirements and enjoy the many health benefits it provides.
Disclaimer: This information is not intended to diagnose, treat or cure any condition. If you have a medical condition, are pregnant, or take any form of medication, consult a trained professional or doctor before taking supplements.