Magnesium

Sep 12

Magnesium is one of the minerals that your body needs in order to function optimally, yet magnesium is one of the minerals people are most often deficient in. Research actually shows, that almost half of the US population is deficient in magnesium, which is critical, as low magnesium levels makes Vitamin D ineffective and can effect many other systems in the body.

In today’s post, we will dive into the essential mineral magnesium, where to get it from and discover, why it is so important to have in your diet and how it can even help you with things like sleep-issues, sore muscles and migraines. We will also get around the different types of magnesium, so that you can easily find out, which one you may get the most benefits from.

What is the function of magnesium?

Magnesium is the fourth most abundant mineral in your body, which means your body cannot work optimally without it. It plays a role in hundreds of metabolic processes and many other functions of the body. The mineral helps to keep your blood pressure normal, bones strong, control your blood sugar levels and even make protein and DNA. It helps to convert food into energy, it aids in muscle contraction and relaxation and helps to regulate your nervous system.

Knowing this, it makes sense that a magnesium deficiency makes many processes in your body difficult and it is therefore important to get enough of this essential mineral.

Benefits of magnesium

The benefits of magnesium is numerous, as the mineral plays a role in many processes in the body. Some of the benefits you may experience, when getting enough magnesium, are:

Reduced blood pressure

Studies show, that taking magnesium supplements may help to reduce blood pressure levels. It can therefore be a natural way to treat high-blood pressure.

Balanced blood sugar levels

One of the processes magnesium plays a role in, is the metabolism of insulin and glucose. People with insulin resistance and/or type 2 diabetes, looses more of the mineral trough their urine, because of their high blood sugar or insulin levels. A study from 2019 showed, that taking magnesium supplements reduced insulin resistance and improved the glycemic control indicators in the patients involved. Therefore, it can be a natural way to try and balance the blood sugar levels - especially for people with insulin resistance and/or type 2 diabetes.

Improved sleep

Magnesium is essential for a good night’s sleep and people experiencing sleep-issues often have low levels of magnesium. A study from 2021 showed, that taking magnesium supplements helped the participants to fall asleep quicker and having a better quality of sleep. As magnesium plays a role in both regulating the nervous system and also helping your muscles relax, it may be some of the reasons why magnesium may make you sleep better.

Less migraines

Some research suggests, that a deficiency in magnesium may increase the risk of having migraines. A review from 2018 showed, that taking supplements of magnesium significantly reduced the numbers of migraine attacks in the patients, compared to the patients taking a placebo. However, it is important to note that the patients were most likely already deficient in magnesium, and it is important to have your levels checked before consuming a high dose of magnesium. With that being said, the review showed, that treating migraine with a high dose of magnesium (600 Mg) was safe and effective.

Better mood

Some studies show a connection between magnesium deficiency and depression. This may be because of magnesium’s role in the central nervous system. A review from 2023 showed that the patients with depression who were given supplements of magnesium, had a significant decline in their depression scores. The review therefore suggests, that supplements of magnesium can have a beneficial effect on depression.

Reduced muscle pain and better muscle recovery

As magnesium helps the muscles contract and relax, magnesium can help with muscle pain- and recovery. Some research shows that magnesium may help with certain types of muscle pain, as it may help reduce pain and help to relax stressed and/or injured muscles, making it easier for the muscle to recover. Other research showed a significant reduction in muscle soreness and improved muscle recovery, when supplementing with magnesium. Therefore, magnesium can be a natural way to help your muscles recover from physical activity, especially if you are doing many athletic activities.

Magnesium deficiency

As mentioned earlier, many people are actually deficient in magnesium. This may be because many people’s diets consist of processed foods, sugars, carbs, and alcohol. Some of the signs of a magnesium deficiency can be low appetite, nausea, muscle spasms, fatigue and general weakness. If the deficiency becomes severe, the symptoms may worsen to numbness, tingling, muscle cramps and even seizures and abnormal heartbeat.

It is important to seek help from your doctor or other healthcare professional if you are experiencing any of these symptoms.

How do I get magnesium from my diet?

Luckily, magnesium is found in many different foods, that you can easily add to your diet. Some of the foods, that are naturally high in magnesium, are:

— Green, leafy vegetables - especially spinach and kale

— Nuts - especially almonds and cashews

— Seeds - especially pumpkin seeds and chia seeds

— Legumes

— Whole grains

— Dark chocolate

— Some fruits such as bananas and avocados

Magnesium supplements and the different types

Another way to get magnesium, especially if it needs to be in higher doses, is through supplements. Here, you may get confused by the many different types of magnesium available. Some forms of magnesium work better than others for different issues, while some are just good for overall magnesium deficiencies. Some of the most common types of magnesium are:

— Magnesium oxide

Magnesium oxide, is a salt that combines magnesium and oxygen. This type of magnesium is not typically used to prevent or treat magnesium deficiencies, as the body does not absorb it very well. Some even say, that magnesium oxide is a cheap form of magnesium and it is better to use your money on some of the other types of magnesium. However, a study from 2021 found that daily treatment with 500Mg of magnesium oxide, helped to reduce the frequency of migraines in the patients involved.

— Magnesium citrate

Magnesium citrate is a salt that binds with citric acid and is one of the more common types of magnesium. A study suggest, that this form of magnesium is better absorbed in the body than other forms of magnesium. Magnesium citrate has a natural laxative effect, which is why it is often used to naturally treat constipation. It is therefore important to keep in mind, before taking this supplement, that it may have a laxative effect, which may not be what you’re looking for when taking magnesium supplements. However, if you are often struggling with constipation, taking a daily dose of magnesium citrate can be a natural way to aid this problem.

— Magnesium chloride

Magnesium chloride is a salt that binds with chlorine. This type of magnesium is well absorbed in the body and is therefore a good option, when treating general low magnesium levels.

— Magnesium malate

Magnesium malate is a salt that binds with malic acid. Some research suggests that magnesium malate is well absorbed in the body, which makes it a good option for treating low levels of magnesium.

— Magnesium taurate

Magnesium taurate is a salt that contains the amino acid taurine. Some research suggests, that taurine and magnesium may play a role when it comes to regulating blood sugar. Therefore, this form of magnesium may be the best to go for, if you are looking to balance your blood sugar levels.

— Magnesium sulfate (Epsom salt)

Magnesium sulfate is a combination of magnesium, sulfur and oxygen. It is most commonly known as epsom salt, which has a texture similar to table salt. This form of magnesium is usually used in baths or sprays and has a soothing effect on muscles and may even relieve stress. Applying magnesium to the skin, is one of the most quick and effective ways to get magnesium.

— Magnesium glycinate

Magnesium glycinate is a salt that contains the amino acid glycine. This amino acid benefits your body in numerous ways including; stimulating the production of serotonin, key component of collagen, which gives structure to bones, skin, muscles and connective tissues. Furthermore, some research shows that the amino acid has sleep-promoting properties. Therefore, magnesium glycinate is often recommended for people struggling with sleep-issues, or simply want to optimize their sleep. Magnesium glycinate is a good option for wanting to treat low levels of magnesium, especially if focusing on enhancing the quality of your sleep and is generally well-tolerated, as it does not have the same laxative effect such as citrate may have.

How to use magnesium

Always follow the instructions on the specific brand of magnesium you buy. Personally, I love taking magnesium glycinate 30 minutes before bed. Sometimes, I mix magnesium glycinate capsules with malate capsules to relax my muscles while promoting sleep. For stress management, I recommend taking the capsules throughout the day with your meals to provide consistent magnesium support.

One of my favorite ways to obtain magnesium is by using magnesium sulfate, better known as epsom salt. Epsom salt dissolves easily in warm water, making it perfect for adding to your bath. Unfortunately, I don’t own a bathtub, so I use the salt in my foot baths instead. One of the best ways to wind down after a long day - where I’ve been walking a lot or just been physically active - is to make a warm foot bath with Epsom salt and lavender essential oil. This will leave you feeling relaxed and ready for a good night’s sleep. Read about lavender’s relaxing properties here.

My last recommendation getting magnesium is through a magnesium spray. You can either make one yourself or buy it. With a magnesium spray, you can easily target specific muscles that may need the soothing and relaxing properties magnesium provides. Additionally, many people experience better sleep when spraying magnesium on the soles of their feet before going to bed. This is also an easy and effective way to get the many benefits of magnesium.

Dosage

Birth to 6 months: 30 Mg*

7-12 months: 75 Mg*

1-3 years: 80 Mg

4-8 years: 130 Mg

9-13 years: 240 Mg

14-18 years; Male: 410 Mg / Female: 360 Mg / Pregnancy: 400 Mg

19-30 years; Male: 400 Mg / Female: 310 Mg / Pregnancy: 350 Mg

31-50 years; Male: 420 Mg / Female: 320 Mg / Pregnancy: 360 Mg

51+ years; Male: 420 Mg / Female: 320 Mg

*Adequate Intake

Side effects

Magnesium supplements are generally safe to consume, however you should always talk to your doctor or healthcare professional, before adding new supplements to your diet - especially if you have a medical condition or is already taking medication.

The most common side effects that may occur from taking magnesium is diarrhea, nausea and vomiting. However, it usually only occurs if the mineral is taken in very high dosages.

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/

https://www.pharmacytimes.com/view/study-half-of-all-americans-are-magnesium-deficient

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986461/

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356710/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8180951/

https://pubmed.ncbi.nlm.nih.gov/29131326/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10783196/

https://medlineplus.gov/ency/article/000315.htm

https://journals.lww.com/nsca-jscr/abstract/2022/08000/effects_of_magnesium_supplementation_on_muscle.19.aspx