Is it time to add more magnesium into your diet? Maybe you’ve considered taking a supplement? Well there is a vast body of research that shows sufficient dietary magnesium intake is essential for good health. So let’s have a look at why it’s important, how you can tell if you’re deficient, and how you can get more magnesium from your diet every day.

Benefits of Magnesium for Human Health

Magnesium is an essential mineral that plays a critical role in many bodily functions. Here are some of its key benefits:

Supports Muscle and Nerve Function: Magnesium is crucial for muscle contraction and relaxation. It helps maintain normal nerve function, ensuring the proper communication between the brain and muscles.
Promotes Heart Health: Magnesium helps regulate heart rhythm, supporting cardiovascular health. It also plays a role in relaxing blood vessels, which can help manage blood pressure.
Bone Health: About 60% of the body's magnesium is stored in the bones, where it contributes to bone structure and strength. It also influences the activity of osteoblasts and osteoclasts, cells that help build and break down bone tissue.
Regulates Blood Sugar Levels: Magnesium helps regulate insulin and blood glucose levels, which is essential for people with or at risk of type 2 diabetes.
Supports Immune System: Magnesium is involved in the function of the immune system, helping to keep it strong and responsive to threats.
Reduces Symptoms of PMS: For women, magnesium can help reduce the severity of premenstrual syndrome (PMS) symptoms, including bloating, mood swings, and menstrual cramps.
Promotes Better Sleep: Magnesium can enhance the quality of sleep by regulating neurotransmitters that are involved in sleep, such as GABA (gamma-aminobutyric acid).
Reduces Stress and Anxiety: Magnesium plays a role in the regulation of neurotransmitters and may help reduce symptoms of anxiety and promote relaxation.

Symptoms of Magnesium Deficiency

Magnesium deficiency, also known as hypomagnesemia, can lead to various symptoms, including:

Muscle Cramps and Spasms: These are among the most common symptoms, often affecting the legs.
Fatigue and Weakness: A lack of magnesium can result in low energy levels and general weakness.
Nausea and Vomiting: Digestive issues can arise with magnesium deficiency.
Loss of Appetite: A decrease in appetite is another common symptom.
Numbness and Tingling: These symptoms occur due to nerve dysfunction.
Abnormal Heart Rhythms: Magnesium deficiency can lead to arrhythmias or irregular heartbeats.
Mental Health Issues: Anxiety, depression, and irritability can be exacerbated by low magnesium levels.
Sleep Disturbances: Insomnia or trouble falling asleep can also be a sign of magnesium deficiency.

Best Natural Sources of Magnesium

Here are some of the best natural sources of magnesium:

Leafy Green Vegetables: Spinach, kale, and Swiss chard.
Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds.
Whole Grains: Brown rice, quinoa, oats, and barley.
Legumes: Black beans, chickpeas, lentils, and kidney beans.
Fish: Mackerel, salmon, and halibut.
Avocados: Rich in magnesium and healthy fats.
Bananas: Not only a good source of potassium but also of magnesium.
Dark Chocolate: Contains a decent amount of magnesium.
Yogurt: Provides magnesium along with beneficial probiotics.
Tofu: A good plant-based source of magnesium.

Best Form of Magnesium as a Supplement

The best form of magnesium supplement depends on the intended use:

Magnesium Glycinate: This form is highly absorbable and is often recommended for those with a magnesium deficiency. It is also gentle on the stomach and has a calming effect, making it a good choice for those with anxiety or sleep issues.
Magnesium Citrate: This form is also well absorbed and is commonly used to alleviate constipation due to its laxative effect. However, it may cause digestive discomfort in some people.
Magnesium Malate: Known for its ability to boost energy, this form is often recommended for people with fatigue or fibromyalgia.
Magnesium Threonate: This form is known for its ability to penetrate the blood-brain barrier, making it potentially beneficial for cognitive function and brain health.
Magnesium Chloride: Often used in topical applications or for magnesium oil, this form is also well absorbed when taken orally.
Magnesium Oxide: Although not as well absorbed as other forms, it is often used as a supplement due to its high magnesium content and is commonly used to relieve digestive issues like heartburn or indigestion.

For general supplementation, magnesium glycinate is often considered the best option due to its high bioavailability and minimal side effects. However, the choice of magnesium form should be tailored to individual health needs and any specific conditions being addressed.

And just in case you need further evidence to confirm the huge health benefits, here is some recent research:

”Dietary Magnesium Leads To Better Brain Health and May Help Prevent Neurodegenerative Diseases Such As Dementia”

Study: Dietary Magnesium Intake is Related to Larger Brain Volumes and Lower White Matter Lesions with Notable Sex Differences
DOI: 10.1007/s00394-023-03123-x
Published: 10/3/2023
Summary: By 2050 the worldwide prevalence of dementia is predicted to be over 150 million people. There is currently no cure for dementia and pharmacological treatment has been mostly unsuccessful. As a result, more attention is being paid to preventive methods such as diet and lifestyle. Research has previously suggested that dietary magnesium is associated with reduced risk of dementia and better cognitive outcomes, however the mechanism of action is not entirely understood. Given the current lack of understanding of magnesium's role and why it exerts neuroprotective effects, this study aimed to investigate the relationship between magnesium and the brain. The results noted that a higher intake of magnesium from a younger age may protect against neurodegenerative diseases and cognitive decline by the age of 40. The results also showed that higher dietary magnesium intake is related to better brain health, cognition and neurodegenerative disease prevention in the general population, but particularly in women.

> Read Research Paper

So is today the day you go shopping for some avocados and dark leafy greens?

With you on the journey to great health,

Ashleigh