What is magnesium?
Magnesium is an essential mineral that is abundant in the body. It is naturally found in a variety of foods, added to other food items, sold as a nutritional supplement, and included in certain medications. Magnesium supports muscle and nerve function as well as the production of energy in the body. It is also important for bone structure in the body.
Low magnesium levels don’t typically result in any symptoms. But, persistently low levels can raise your risk of osteoporosis, type II diabetes, heart disease, and high blood pressure.
Does magnesium help you sleep?
According to some studies, magnesium deficiency might cause sleep issues, including insomnia. Magnesium supplements can help restore low magnesium levels and encourage better sleep habits.
Magnesium can assist in regulating neurotransmitters directly associated with sleep. Chemicals called neurotransmitters are used by nerve cells in the brain and body to communicate.
Another study suggests that magnesium can help regulate melatonin, a hormone that maintains your sleep-wake cycle.
So, does magnesium help you sleep? Yes. It doesn’t just induce sleep but also makes sure that you have a deep and restful slumber.
Magnesium for Weight Loss
Taking magnesium supplements does not directly result in weight loss.
However, when magnesium levels are very low, you are more at risk of chronic inflammation. Inflammation is a stressor and irritant for your body that can hinder your weight loss goals.
Additionally, a study found that the higher the magnesium levels, the lower the incidence of obesity and inflammation.
Other Health Benefits of Magnesium
Aside from helping you get a deep and restful sleep, what does magnesium help with?
- Can help with anxiety and depression
Does magnesium help with anxiety and depression? Interestingly, both of these mood disorders have been shown to benefit from magnesium.
Magnesium has the ability to stimulate the calming devices of the nervous system. The antioxidant properties of magnesium may aid in preventing oxidative stress, which can cause the onset of mood disorders like depression.
- Can improve bone health
Numerous studies have demonstrated that magnesium is a crucial mineral for maintaining healthy bones for both men and women.
Our bodies keep more than half (around 60%) of the magnesium we consume in our bones, which helps maintain and mineralize bones.
- Can improve exercise performance
Magnesium is a mineral that is necessary for both muscle and energy metabolism. It helps muscles relax, which is why a lack of it can result in cramps and spasms, which can make it challenging to exercise.
- Can reduce muscle cramps and spasms
Since it is essential for optimal muscular function, magnesium can result in cramps and muscle spasms. Magnesium also aids in maintaining the calcium and potassium ion balance, which is essential for healthy muscle activity.
According to research findings reported in the Journal of Sports Sciences, athletes who took magnesium supplements had significantly less muscle cramps compared to those who took a placebo.
- Can support heart health
Magnesium is crucial for regulating the electrical activity of the heart, which is important to maintain a normal heartbeat. It aids in the smooth muscle relaxation of the blood vessels, which increases blood flow, decreases blood pressure, and reduces the risk of heart disease.
- Can improve insulin sensitivity
It is necessary for insulin sensitivity and glucose metabolism. As it has anti-inflammatory properties and is essential for pancreatic function, including the production and release of insulin, it helps control the flow of glucose across cell membranes, which is needed for maintaining normal blood glucose levels.
- Can reduce inflammation
Magnesium’s anti-inflammatory properties may help to reduce inflammatory levels in the body. Magnesium may also help control immune cell activity, which affects inflammation levels.
- Reduces migraine frequency
Migraines have been linked to abnormal serotonin levels. One neurotransmitter that magnesium helps to regulate is serotonin, which is involved in regulating the constriction and dilation of blood vessels.
Magnesium also helps with muscle relaxation, which is crucial since stiffness and tension in the muscles surrounding the head and neck can trigger migraines.
Risks of Magnesium
Magnesium is possibly unsafe when taken in large amounts – greater than 350 mg daily. However, based on your needs, the suggested dose can change.
Large amounts might result in an accumulation of too much magnesium in the body, which could have dangerous side effects including:
- Diarrhea
- Disorientation
- Nausea and vomiting
- Irregular heartbeat
- Muscle weakness
- Low blood pressure
- Sluggish breathing
- Coma
- Death
How much magnesium should you take?
The recommended daily allowance (RDA) for adult women, according to the National Institutes of Health, is 310–320 milligrams (mg) of magnesium. RDA for adult men is 400–420 mg.
Magnesium supplements are generally safe, although they could interact with some medicines. Before incorporating them into your regimen, see your doctor.
Types of Magnesium Supplements
- Magnesium gluconate
The magnesium salt of gluconic acid is where magnesium gluconate is derived. It was demonstrated to have the best rate of absorption among the various forms of magnesium supplements in an older animal study.
- Magnesium oxide
According to studies, magnesium oxide is almost insoluble in water, which results in low absorption rates.
- Magnesium citrate
Magnesium in salt form is combined with citric acid. Magnesium citrate has a high solubility in water, which means it combines well with liquids and is absorbed relatively well by the body.
- Magnesium chloride
Magnesium chloride has been shown to be effectively absorbed by the body just like magnesium gluconate and magnesium citrate. Additionally, it is offered as a topically used oil.
- Magnesium hydroxide
Magnesium hydroxide, also called milk of magnesia, is often used to reduce heartburn and treat constipation by acting as a laxative.
- Magnesium aspartate
Another well-known magnesium supplement that is absorbed by the body very well is magnesium aspartate.
- Magnesium glycinate
It has been demonstrated that magnesium glycinate has a decent absorption rate and less of a laxative effect.
Foods High in Magnesium
- pumpkin seeds
- chia seeds
- almonds
- spinach, boiled
- cashews
- peanuts
- soymilk
- rolled oats
- bread, whole wheat
- avocado
- Brown rice
- milk
