🔍 The Power of Magnesium: A Vital Mineral for Mind and Body
Recently I was suggested to use magnesium, but a specific magnesium kind, which prompted me to look more into it. Magnesium (Mg) might not be the most glamorous mineral, but it’s undeniably one of the most important.
Fun fact: it is actually involved in over 300 biochemical reactions in the body, from energy production to mental health - so it is a pretty critical one!
It’s suggested that many people don’t meet the daily recommended intake of Mg, but it’s super rare that anyone would actually be actually be deficient in it. But being on the lower side may lead to some health issues.
🌱 Why is Magnesium So Important?
Magnesium is involved in a wide array of bodily functions, with it playing a crucial role in supporting muscle function, nerve signalling, blood sugar balance, and even maintaining a regular heartbeat. Also, a key player in the production of energy and the synthesis of DNA, RNA, and proteins. But perhaps even more interesting are its effects on mental health, sleep quality, and overall well-being. So, getting enough magnesium is pretty vital!
🔬 The Science Behind Magnesium’s Health Benefits
Reduced Anxiety and Stress
Mg has the following nicknames: “original chill pill” & “natural valium” for a good reason. It helps regulate neurotransmitters that are critical for mood regulation, including serotonin. A systematic review found that magnesium supplementation could reduce symptoms of anxiety in those that are already anxiety vulnerable, but the quality of evidence was low. The reason behind this is that Mg modulates the hypothalamic-pituitary-adrenal (HPA) axis, which is the communication network that manages our body's stress response.Improved Sleep Quality
Struggling with insomnia? Magnesium might be your answer. Magnesium helps activate the parasympathetic nervous system, which is responsible for helping your body and mind wind down. An RCT found that elderly individuals who supplemented with Mg experienced better sleep quality, longer sleep duration, increased melatonin and reduced levels of cortisol, in comparison to the control group.Muscle Function and Pain Relief
If you’ve ever experienced muscle cramps, you’ll know they can strike at the worst possible times. Magnesium plays a key role in muscle contraction and relaxation, which is why athletes often swear by it. A systematic review reported that Mg can effectively reduce muscle pain and improve performance and recovery.
Heart Health and Blood Pressure
When we think about heart health, magnesium rarely comes to mind, yet it’s crucial for maintaining a steady heartbeat and regulating blood pressure. A meta-analysis found a causal effect of Mg supplementation on lowering blood pressure in adults. Don’t forget that high blood pressure is a leading risk factor for heart disease.
Mood and Cognitive Function
Beyond its impact on stress and sleep, Mg also plays a critical role in brain health and function. Deficiency of Mg has indeed been linked to mood disorders like depression. An RCT showed that adults that supplemented Mg saw significant improvements in depressive symptoms within just a few weeks for mild-to-moderate depression cases. This is thought to be due to Mg’s role in supporting neuroplasticity, aka the brain’s ability to adapt and create new neural connections. Simply, magnesium helps keep your brain sharp and resilient.
💊 How to Get More Magnesium
Let’s start with the basics, magnesium is found in a wide variety of foods in order to increase the amount you’re taking in. This includes:
Dark leafy greens like spinach and kale
Nuts and seeds, especially almonds and pumpkin seeds
Whole grains like brown rice and quinoa
Legumes, including black beans and lentils
Avocados and bananas
Dark chocolate
Som fatty fish, like salmon
As you can see the sources are indeed many, but due to the current western diets, which mostly comprise of processed and ultra-processed foods, many people fail to get enough. Now, when it comes to supplements, there are a few types that the Mg can be found in. Typically, it’s either magnesium citrate or glycinate. It’s worth noting that different forms of magnesium have varying levels of bioavailability and are suited to different needs, so some forms are better for addressing specific issues.
Before jumping onto Amazon, and ordering a ton of Mg, I would first do an initial research of the types and also consultant with a healthcare professional to see if you actually need it. Especially those with heart and / or kidney disease. Overdosing with Mg, is quite rare and typically happens due to supplement use rather than solely from diet.
⚠️ Signs You Might Be Deficient
Mg deficiency can manifest in subtle yet impactful ways. Common symptoms include:
Muscle cramps and twitches
Fatigue and low energy
Insomnia and disrupted sleep
Mood swings and irritability
High blood pressure
Irregular heartbeats
These are quite generic and non-specific symptoms, and can be due to many different causes. For example, fatigue could be purely from overworking and not sleeping enough, an iron deficiency, or even you having an infection like the flu or COVID.
🌿 Small Changes, Big Benefits
Although Mg is evidently a super-star of the mineral, it’s not a magic pill that will cure everything if you were to supplement. There’s also a lot of misinformation out there about dosages, with some sources recommending amounts that are well beyond safe limits. As with anything, balance and informed choices are key, as well as primarily addressing diet and lifestyle prior to supplementing! That being said, ensuring you get enough Mg is a simple yet effective way to improve both your mental and physical well-being.
So, if you’ve been feeling off lately, consider taking a closer look at your magnesium levels—it might just be the missing piece of the puzzle. If you’ve got any experiences or tips regarding magnesium supplementation or ways to improve your intake, feel free to share them below! 🧠💪
I hope you enjoyed, thank you for taking some time out of your day to read to my post! If you did, click on the ❤️ button below. See you next week! :)
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The only thing magnesium actually does for me mag citrate. It did nothing for me sleep, anxiety, or energy 😭 I'm not sure why as I've tried all the different types.
Nice post! Just started taking glycinate myself so here’s to hoping for better sleep 😵💫😵💫