We all know that vitamins are good for you, so we love filling our diets with fruits, veggies, and anything rich in them. But what about minerals like magnesium, zinc, calcium, and potassium?
These compounds support many bodily functions. Magnesium is one such mineral that plays a role in keeping our bodies healthy and in balance.
In this blog post, we’ll take a closer look at this essential mineral and how you can incorporate it into your wellness regimen.
What is Magnesium?
Magnesium (Mg) is a chemical element found in many foods, such as nuts, seeds, leafy greens, and whole grains.
It is an essential mineral that is a key player in improving bone and teeth wellness and the proper functioning of your body’s enzymes.
Magnesium is also important for maintaining the nervous system, energy production, bone health, blood pressure regulation, and cardiovascular health. Those with a magnesium deficiency report symptoms like nausea, vomiting, fatigue, weakness, and loss of appetite.
Types of Magnesium
Several types of magnesium compounds interact with the body differently. Here are some of the most abundant.
Magnesium Glycinate – Often used in supplements..
Magnesium Lactate – More easily absorbed by the gut.
Magnesium Malate – Highly bioavailable and fastest to absorb.
Magnesium Citrate – Often used as a laxative to treat constipation and could cause mild diarrhea.
Magnesium Chloride – Often used in topical applications like bath salts.
Magnesium Oxide – Often used to treat heartburn or indigestion.
Magnesium Sulfate: Also called Epsom salts, which many use to soothe aching muscles.
Wellness Benefits Of Magnesium
Magnesium is needed by our bodies to survive and thrive. Here are some of the known benefits of magnesium.
May Help Support Bone Health
A 2022 study found that increased magnesium could potentially prevent fractures and osteoporosis, especially in older adults.
May Help Support Heart Health
Magnesium has been found to improve heart health and reduce the risk of cardiovascular illnesses like hypertension and high blood pressure. Always check with your doctor before starting a supplement.
May Support Healthy Blood Sugar
Increased magnesium can reduce insulin sensitivity and may help reduce glycemic response in patients with type-2 diabetes. Be sure to consult with your doctor when seeking advice on type-2 diabetes.
May Help Combat Depression
A magnesium deficiency can cause many mental problems. Some symptoms of a deficiency include confusion, anxiety, stress, irritability, sleep disorders, and hyperactivity. If you experience any of these symptoms, it is important to seek medical attention.
May Help Reduce Inflammation
Inflammation is the body’s response to infection, but chronic inflammation can damage organs and tissue. Magnesium can potentially reduce different human inflammatory markers.
May Boost Energy Levels
Magnesium is responsible for converting the food we eat into energy. A low magnesium intake may be why you’re tired and lethargic.
May Aid in Digestive Wellness
Magnesium enhances the gut microbiota, and a study on mice showed that those fed a magnesium-restricted diet had altered microbial composition and mental health, exhibiting signs of depression and anxiety. It is recommended to consult with your doctor if you’re concerned about gut wellness.
May Help Support Healthy Sleep
Magnesium supplementation can potentially help with sleep disorders and improve the overall quality of your sleep. One study on elderly participants found significantly improved sleeping hours and melatonin levels, the sleep hormone. Please see your doctor for questions if you’re concerned about your sleep.
May Help Improve Exercise Performance
Early animal studies have found that magnesium increases glucose in the brain and can potentially result in better athletic performance and higher energy levels.
Recommended Dosage
The amount of magnesium you should have depends on your body size, age, metabolism, and overall wellness. Generally, men are recommended a daily intake of 400 to 420 mg of magnesium and women 310 to 320 mg.
Magnesium Deficiency
Our kidneys limit the excretion of magnesium, so deficiencies are relatively uncommon in healthy people. However, certain higher risk factors like alcohol abuse and other health conditions can cause excessive losses of magnesium, which will lead to a deficiency.
If you aren’t getting enough magnesium, you might show signs of fatigue, weakness, irritability, vomiting, nausea, and a loss of appetite. Consult with your doctor if you are exhibiting any of these symptoms.
Magnesium in Supplements
Dietary supplements are rising in popularity due to increased health and wellness awareness. Magnesium supplements play a role in the wellness industry.
Ready to up your magnesium game? Check out our HerBalance Nootropic Mushroom Supplement, made with Cordyceps, Reishi, and B-Complex Vitamins to support a woman’s evolving health, potentially through menopause.
Magnesium FAQs
What Does Magnesium Do in the Body?
Magnesium is an essential mineral with many roles in the body, including energy production, regulating blood pressure and sugar levels, improving heart, bone, and skin health, immune system support, and cellular repair.
Which Foods are High in Magnesium?
Magnesium-rich foods are usually healthy sources like fruits, nuts, legumes, seeds, leafy vegetables, and whole grains like brown rice and quinoa. Eat a balanced diet filled with all forms of magnesium for optimal wellness.
How Much Magnesium Do I Need?
It varies according to age, size, and metabolism, but the recommended daily allowance (RDA) is 400 to 420 mg daily for men between 19 and 51 and 310 to 320 mg for women. Pregnant women need higher levels of magnesium – 350 to 360 mg.
When is the Best Time to Take Magnesium?
It depends on what effects of magnesium you are after. If you are taking magnesium as a sleep aid, you can take it in the evening. However, if you take it for energy and muscle function, you can take it in the morning or just before your workout.