If you are reading this, you definitely have a magnesium deficiency.
Give me 2 minutes and I will improve your health.
Magnesium is an essential mineral that plays a crucial role in over 3,000 biochemical reactions in the body.
A sufficient supply of magnesium is a basic requirement for the body.
Learn:
- Why your body needs magnesium
- The benefits it offers
- Deficiency symptoms
- Dosage information
- The different types of magnesium supplements
Why your body needs magnesium
Magnesium is the fourth most abundant mineral in the body.
It plays numerous important roles in:
- Bone formation: About 60% of the magnesium in the body is stored in the bones. It helps build and maintain strong, healthy bones.
- Muscle and nerve function: Magnesium helps regulate muscle contraction and nerve conduction. It prevents overexcitation of the nerves, which can lead to numbness, tingling, muscle spasms and cramps.
- Energy production: Magnesium is involved in at least 300 enzyme systems that regulate biochemical reactions in the body. These include energy production, protein synthesis, blood sugar control and blood pressure regulation.
- Heart health: Magnesium relaxes blood vessels and balances calcium channels to support healthy blood pressure and heart rhythm.
- Stress management: Magnesium helps regulate the stress hormone cortisol and activates the parasympathetic nervous system, which is responsible for relaxation.
- Sleep: Magnesium calms the nervous system and helps you fall asleep faster and sleep deeper and more restfully.
- Function of the immune system: Magnesium supports the healthy development and function of immune cells.
Benefits of Magnesium
Reduces insomnia and improves sleep quality
Magnesium has a calming effect on the nervous system and muscles. Magnesium supplementation has been shown to shorten the time it takes to fall asleep, increase sleep duration and sleep efficiency, and reduce nighttime awakenings.
Relieves muscle cramps and spasms
Muscle spasms, involuntary muscle twitches, and cramps can be caused by magnesium deficiency. Increased magnesium intake alleviates these symptoms by supporting nerve conduction and regulating muscle contraction. Athletes often use magnesium to prevent and relieve exercise-related muscle cramps.
Can relieve anxiety and depression
Magnesium plays an important role in neurotransmitter production and nerve conduction to balance mood. Magnesium supplements alone or in combination with medications have been shown to reduce symptoms of anxiety and depression.
Can regulate blood pressure
Magnesium supplementation may slightly lower blood pressure in people with hypertension. It works by relaxing blood vessels and balancing calcium channels in vascular smooth muscle. Magnesium is often given intravenously in hospitals to prevent seizures in preeclampsia patients by reducing rapidly elevated blood pressure.
May help control blood sugar
Magnesium is involved in glucose metabolism. Adequate dietary intake of magnesium is associated with a lower risk of developing type 2 diabetes. Magnesium supplements may also help improve insulin sensitivity and lower blood sugar levels in people with diabetes.
May relieve constipation
Magnesium acts as an osmotic agent to draw water into the intestines and colon to soften stool and increase its volume. It also relaxes the intestinal muscles and thus supports regular bowel movements. Magnesium supplementation is commonly used to effectively treat chronic constipation.
May reduce the frequency of migraines
Lower magnesium levels are often found in migraine sufferers. Magnesium supplementation has been shown to reduce migraine frequency in adults. It prevents overexcitation of nerve cells and relaxes dilated blood vessels in the brain to relieve migraine pain.
May reduce the risk of heart disease, stroke and heart failure
Adequate magnesium intake is associated with a significantly lower risk of cardiovascular disease. Magnesium deficiency increases inflammation, atherosclerosis, blood clotting and narrows the arteries. Ensuring optimal magnesium levels protects heart health and function.
Can strengthen bones
Over 60% of the magnesium in your body is found in your bones. It helps convert vitamin D into its active form to aid calcium absorption. Magnesium is also required for the activation of a calcium-sensitive receptor that regulates bone remodeling. A daily intake of sufficient magnesium can prevent and treat osteoporosis.
Can increase exercise performance
Magnesium supplementation has been shown to increase free and total testosterone levels, energy metabolism, and measures of strength and performance. Athletes use magnesium to improve endurance, reduce lactic acid formation, and prevent muscle cramps during training and competition.
Signs and symptoms of magnesium deficiency
Magnesium deficiency is very common, affecting up to 80% of people in the United States.
The following symptoms may indicate that you need more magnesium:
- Muscle twitches, leg cramps and muscle spasms
- Insomnia and poor sleep quality
- Headaches and migraines
- Fatigue, low energy, weakness
- Anxiety, irritability and poor stress tolerance
- High blood pressure
- constipation
- Brain fog, difficulty concentrating
- Nausea, vomiting and loss of appetite
- Numbness, tingling, muscle cramps, seizures (if the deficiency is severe)
Recommended magnesium dosage
The recommended daily allowance (RDA) for magnesium is 400-420 mg per day for adult men and 310-360 mg per day for adult women.
However, for optimal health, many experts recommend higher doses of 500-600 mg daily.
Magnesium is best absorbed in smaller doses throughout the day. Take 100-200 mg two to three times daily with food to achieve maximum absorption and reduce the risk of digestive side effects. Always consult your doctor before taking any dietary supplement.
Types of Magnesium Supplements
- Magnesium glycinate: bound to glycine, easily absorbed, gentle on the stomach
- Magnesium Citrate: is a soluble magnesium salt used to treat constipation
- Magnesium oxide: inexpensive, but poorer absorption
- Magnesium chloride: bound to chloride, supports muscle function
- Magnesium malate: contains malic acid and increases energy
- Magnesium orotate: contains orotic acid and is good for heart health
- Magnesium threonate: crosses the blood-brain barrier
Magnesium glycinate and magnesium chloride tend to offer the best absorption and bioavailability with the lowest risk of gastrointestinal side effects such as diarrhea.
Capsules, powders, and magnesium oil absorbed through the skin are readily available.
Increase your magnesium intake
Magnesium is an extremely important mineral that many people do not get enough of through food alone. Ensuring you meet your daily magnesium needs through supplementation and magnesium-rich foods promotes overall health and well-being.
