Magnesium: The Complete Guide To This Magical Mineral

Magnesium has become a very popular topic in the wellness industry when it comes to supplementation and with good reason. If you’re interested in finding out about this incredible mineral and why it’s essential or perhaps you have done a bit of research but have questions, then you’re at the right place. Keep reading to find out why so many people are talking about magnesium.

What is Magnesium?

In recent years, magnesium has become something of a buzzword in the health and wellness community. But what exactly is it, and why is everyone talking about it?

Magnesium is a mineral that is found naturally in the human body. It’s involved in over 300 biochemical reactions, making it essential for good health. Magnesium plays an important role in many bodily functions, including helping to maintain normal muscle and nerve function, supporting a healthy immune system, keeping your heart beat steady and even brain function. It also helps to regulate blood sugar levels and is needed for energy production and protein synthesis.

Unfortunately, many people are deficient in magnesium, which can lead to a number of health problems. Supplements are readily available and they can help to prevent or correct a magnesium deficiency. In addition to taking supplements, you can also get your mineral fix by eating certain foods, such as dark leafy greens, beans, whole grains, seeds and nuts.

If you’ve been wondering what all the fuss is about, now you know! Magnesium is a nutrient that plays a vital role in our overall health.

Sources of Magnesium

Many people choose to take magnesium supplements in order to ensure that they are getting enough of this important nutrient.

While magnesium is found naturally in many foods, it’s also added to some processed foods and beverages. For example, magnesium-enriched water is becoming increasingly popular as a way to improve hydration and replenish electrolytes.

As more people become aware of the importance of magnesium, we are likely to see even more products that are fortified with this essential nutrient.

Food Sources

As noted above, there are certain foods that are considered to be high in magnesium. That being said, not all soil is created equal, which can actually affect the amount of this powerhouse mineral found in these foods.

Generally speaking, if the growing conditions are satisfactory, you will find magnesium in specific foods. Let’s take a closer look at what foods you should be including in your diet to keep your levels up.

Legumes

All legumes are an excellent source of nutrition because they contain high levels of the mineral in their leaves and roots. They have a higher concentration than other types of plants. Interestingly, legumes are actually one of the best sources of dietary magnesium. This is because they contain high levels of phytic acid, which helps the body to absorb more magnesium.

Dark Leafy Vegetables

Dark leafy vegetables are considered rich in magnesium for a variety of reasons. For one, they tend to be packed with nutrients. This means that they offer a lot of bang for your buck in terms of mineral content.

These leafy greens are also a good source of fiber. This helps to promote a healthy digestive system, which is important for absorption.

Lastly, dark leafy vegetables are also a good source of chlorophyll. This compound helps the body to better absorb magnesium, making it a more efficient way to get this essential nutrient.

Nuts

As a quick and easy snack, nuts are so diverse! They’re a delicious and nutritious snack that also happen to be rich in magnesium. Nuts are a particularly good source of the mineral because they contain a high amount per serving.

They also contain heart-healthy fats, fiber, and protein. Some of the best nuts are almonds, cashews, and brazil nuts. While all nuts are a good source of magnesium, these three varieties are particularly high in this necessary mineral. 

Seeds

Seeds are an excellent source of this essential nutrient. They are a particularly good source of magnesium because they’re high in fiber and contain other minerals and vitamins that work synergistically with magnesium to promote health. For example, seeds such as pumpkin seeds and sunflower seeds are also high in zinc, which is necessary for proper immune function.

The concentration of magnesium in seeds is quite high. In fact, just one ounce of seeds can provide up to 30% of the Recommended Daily Intake (RDI) for this particular mineral. They also tend to be easily-digestible and nutrient-dense, making them an ideal food for people who are looking to increase their intake of the mineral.

Whole Grains

One of the reasons whole grains are so good for us is because they’re a great source of magnesium. This vital nutrient is needed to help keep our bones strong, our muscles relaxed, and our heart beating steady. It’s also involved in energy production and blood sugar control.

Whole grains are one of the best dietary sources of magnesium because the mineral is found naturally in the bran and germ of the grain. The processing of whole grains generally leaves it intact, making it more bioavailable than other forms of supplementation. 

Not only are they delicious and satisfying, but whole grains offer a host of other health benefits as well.

Fortified Cereals

Fortified cereals are considered to be a good source of magnesium for a few reasons. First, they tend to be high in fiber, which helps the body absorb and use the nutrient more effectively.

When cereal is fortified with magnesium, the mineral content is increased significantly. This means that people who eat fortified cereals are more likely to get the recommended daily amount of magnesium than those who don’t eat fortified cereals. 

It’s worth noting that fortified cereals are fortified with other vitamins and minerals that work synergistically with magnesium to support overall health. Many people find that fortified cereals provide a convenient and affordable way to get their daily dose.

Dietary Supplements

A healthy diet is always the best way to get the vitamins and minerals your body needs, but sometimes it’s difficult to get all the nutrients you need from food alone. That’s where dietary supplements come in.

Dietary supplements are designed to provide nutrients that might be missing from your food sources. They can be a convenient way to make sure you’re getting all the nutrients your body needs. Because dietary supplements are typically lower in calories than foods that contain magnesium, people who are trying to lose weight may opt for them to cut back on their caloric intake.

Although magnesium is found in a variety of food sources, some people still may not get enough from their diet. This could be a result of a poor diet, busy lifestyle, or health reasons that may prevent a good absorption of magnesium or other various nutrients. Supplements can be a good way to make sure you’re getting enough of this important mineral.

Medicines

You may not realize it, but many of the medicines you take on a daily basis are actually good sources of magnesium. One example is antacids. These medicines work by neutralizing stomach acids, which in turn can relieve heartburn and indigestion. Many antacids also contain the nutrient, which helps to reduce the amount of acid in the stomach.

Another common medicine that contains magnesium is laxatives. This substance helps to soften stool and promotes bowel movements. By doing so, it can help to relieve constipation and other digestive issues. Some antibiotics and certain heart medications contain the mineral as well.

If you are taking any of these drugs on a regular basis, it’s important to be aware that they can contribute to your overall magnesium intake.

Recommended Intakes

The recommended intake for magnesium varies depending on your age and gender, but most adults should aim for between 310 and 420 mg per day. If you’re pregnant or breastfeeding, your requirements may need to be higher.

Some people may need to take magnesium supplements if they have certain medical conditions that make it difficult to absorb the mineral from their diet. If you have a diagnosed health condition or take prescribed medication you should talk to your doctor before taking a supplement.

Magnesium Deficiency

Despite the importance of magnesium intake, magnesium insufficiency and deficiency is increasingly common. An estimated 75% of Americans are not consuming the recommended amount of magnesium each day from magnesium-rich or fortified foods. Stress, certain medications and certain medical conditions can also contribute to magnesium deficiency. 

Some groups of people are at increased risk for magnesium deficiency. This includes older adults, those with chronic illnesses or people with gastrointestinal disorders.

Signs of Deficiency and Toxicity

How does one know if magnesium deficiency is a potential concern? Symptoms of a deficiency can include fatigue, muscle weakness, cramps, seizures, anxiety, difficulty sleeping, irregular heartbeat, and irritability. In severe cases, it can lead to more serious health problems such as high blood pressure and cardiovascular disease. 

Magnesium toxicity is rare, but it can occur if you take supplements without consulting your doctor first. Symptoms of magnesium toxicity include dizziness, diarrhea, nausea, and vomiting. If you experience any of these symptoms, stop taking supplements immediately and speak to your doctor right away.

Magnesium citrate is one magnesium supplement that is used to treat a deficiency. It’s basically magnesium bound to citric acid and is used as a dietary supplement.

Magnesium Health Benefits

There are many potential benefits to taking magnesium supplements. The main reason for ensuring that your magnesium levels are adequate is your overall well being. This mineral is needed for our body to function properly on so many levels. Let’s take a closer look at some of the main roles magnesium plays in our daily health and wellness.

Hundreds of Biochemical Reactions in the Human Body

Magnesium is an essential mineral that plays a role in over 300 different biochemical reactions in the body. This means that magnesium is involved in many important processes, including energy production, protein synthesis, and cell signaling, muscle contraction and nerve function.

The mineral is also necessary for the proper function of enzymes, which are important for many different biochemical reactions within the body. Our body literally cannot function without magnesium.

Exercise Performance

You’re now aware that magnesium plays a role in muscle contraction, nerve function, and energy production. It should be no surprise, then, that magnesium is also involved in exercise performance.

Studies have shown that magnesium deficiency can lead to reduced energy levels and decreased athletic performance. Conversely, increasing magnesium intake can improve exercise performance, especially in endurance activities.

This is thought to be due to magnesium’s ability to help the body produce and use energy more efficiently. Magnesium helps to improve muscular endurance and prevent fatigue. It does this by helping the body to produce and store ATP, the energy molecule that powers muscle contraction. 

Bone Health

Bone mineral density (BMD) is a measure of how much calcium and other minerals are present in a given area of bone. The higher the bone mineral density (BMD), the healthier the bone.

Magnesium is one of the minerals that contributes to BMD. In fact, magnesium is essential for proper bone health. It helps to prevent osteoporosis, a condition in which bones become weak and fragile. Magnesium also helps to regulate calcium levels in the body, which is important for maintaining healthy bones.

Magnesium helps to reduce inflammation and protect against cell damage. As a result, it plays an important role in maintaining bone mineral density and preventing bone problems.

May Combat Depression

There’s compelling evidence that magnesium can help alleviate symptoms of depression. For example, one study found that magnesium deficiency was linked to an increased risk of depression, while another showed that increasing magnesium intake helped improve mood.

Magnesium is thought to confer these benefits by helping regulate levels of neurotransmitters like serotonin and dopamine, which are involved in mood regulation. It’s been shown to reduce inflammation, which is believed to also play a role in depression.

Supports Healthy Blood Sugar Levels

It’s no secret that magnesium is a mineral that’s essential for human health. Among other things, it helps to regulate blood sugar levels. Magnesium does this by helping the body to process and use insulin, the hormone that regulates blood sugar levels.

Studies show that magnesium helps to keep blood vessels healthy, which is important for maintaining normal blood sugar levels. Low magnesium levels have been linked to higher rates of type 2 diabetes, so getting enough magnesium is important for maintaining healthy blood sugar levels.

May Promote Heart Health

Magnesium is a vital mineral for heart health. It helps to regulate blood pressure and heart rate, and it also helps to prevent blood clots. It actually helps to keep blood vessels relaxed, which can lower blood pressure and reduce the risk of a heart attack or stroke. This powerful mineral is needed to regulate heartbeat rhythm and prevent irregular heartbeats.

Like we mentioned previously, this essential nutrient also helps to reduce inflammation, which can damage blood vessel walls and lead to heart disease. Heart health and cholesterol levels go hand in hand. Magnesium can help to lower cholesterol levels and reduce the buildup of plaque in the arteries.

Magnesium deficiency has been linked to an increased risk of heart disease, so getting enough of the mineral in your diet is essential for maintaining a healthy heart.

Helps to Reduce Anxiety

Low magnesium levels have been linked to anxiety, depression, and other mental health conditions. Research has shown that this nutrient can help to reduce anxiety by reducing the activity of the nervous system and improving the symptoms of anxiety disorders. 

Magnesium is known for its calming effect on the nervous system as it reduces the release of adrenaline. Research has shown that it also helps to reduce anxiety by lowering levels of the stress hormone cortisol.

Migraine Prevention

If you suffer from migraines, you’re probably always on the lookout for new ways to prevent them. You may have heard that magnesium can help. But how does it work?

One theory is that magnesium helps to block certain neurological pathways that are involved in migraine development. It’s also thought to have an effect on neurotransmitters like serotonin and dopamine, which have been linked to migraines.

Dopamine is a chemical that has been linked to migraine development. By keeping dopamine levels in check, magnesium can help to prevent migraines from occurring. The nutrient can also help to relax muscles and ease tension headaches. This makes it an effective natural remedy for migraines.

Are you aware that inflammation has been implicated in migraine development? Since magnesium is known to greatly reduce inflammation it makes sense that it can not only reduce the frequency and severity of migraines but may in fact prevent a migraine from developing.

Better Sleep

Most people are familiar with the fact that a good night’s sleep is important for overall health, but what many don’t know is that magnesium plays a key role in promoting quality sleep.

Magnesium is involved in the production of melatonin, the hormone that helps to regulate our sleep-wake cycle. It does this by interacting with certain neurotransmitters that are involved in sleep regulation. Additionally, magnesium helps to relax muscles and reduce anxiety, both of which can be helpful in promoting better sleep.

Research has shown that magnesium supplements can help to improve sleep quality, especially in people who are deficient in this mineral. Studies have shown that magnesium deficiency can lead to insomnia and other sleep problems.

Conversely, increasing magnesium intake can help to improve sleep quality. One way to take advantage of the sleep-promoting effects is to take a supplement before bedtime. 

Cardiovascular Health Benefits

You might not think that something as simple as magnesium could have a big impact on your health, but it actually plays a vital role in keeping your heart healthy. One of its most important functions is to help regulate blood pressure.

This mineral helps to relax blood vessels and prevent the formation of plaque, which can lead to heart disease. Magnesium also improves blood flow and reduces cholesterol levels. These effects can help to reduce the risk of heart attacks and stroke. Everyone knows that high blood pressure greatly increases the potential risk of stroke.

Taking magnesium supplements have been shown to reduce the risk of arrhythmia, or irregular heartbeat. If you’re looking for a way to improve your cardiovascular health, taking a supplement is a good place to start.

Should I Take Magnesium Supplements?

We have provided you with a lot of great information about this magical mineral and some of the many health benefits for taking magnesium supplements including avoiding the potential risk of magnesium deficiency.

After reading all of this valuable information and learning what the experts have to say about magnesium, you are probably asking the questions: “Should I take supplements?” “Are there any potential side effects?” “Are there any drug interactions to be aware of when taking supplements?”

Should You Take Magnesium Supplements?

There are a few things to make note of when considering magnesium supplementation. Consider your diet; do you feel that your diet is generally healthy and well balanced? Does it regularly consist of many of the foods known to be magnesium-rich or fortified with the mineral? If not, then supplements can help to fill any nutrient gaps and support good health.

How stressful is your day-to-day life? Stress is one of the leading factors in depleting our magnesium levels. If your lifestyle is one that is full of stress or anxiety, increasing your intake through both diet and supplementation may be very beneficial in combating the effects of stress and anxiety in your life.

Potential Side Effects of Magnesium Supplements

Although magnesium is considered to be a safe and effective nutrient, there are a few potential side effects that users should be aware of. In large doses, side effects can include cause diarrhea, nausea, and vomiting. For most people, however, these side effects are mild and can easily be avoided by taking the recommended dosage or beginning with an even lower dose and gradually increasing as needed.

A very few people experience headaches or dizziness when taking magnesium. If you experience any of these side effects, it’s best to stop taking the supplements and speak to your doctor. Again, it may simply be that you are taking too much for your body to absorb properly.

People with diagnosed kidney problems may be at risk for developing magnesium toxicity if they take supplements.

Magnesium supplements can interact with certain medications, including diuretics, antibiotics and high blood pressure medications. As a result, it is important to speak with a healthcare provider before taking a supplement.

With that said, this miracle mineral offers a wide range of health benefits, making it a popular supplement for many people.

Forms of Magnesium Supplements

There are many different forms of magnesium supplements, each with its own unique benefits. For example, magnesium oxide is one of the most popular forms of dietary supplements. It’s inexpensive and easily found in stores. However, magnesium oxide is not very easily absorbed by the body so may not be as effective as some other forms of magnesium supplements.

Magnesium citrate is another popular form of supplement. It’s more expensive than the oxide, but it’s also more easily absorbed by the body. Citrate can have a laxative effect, which may be beneficial for some people.

Magnesium glycinate is one of the most expensive forms of supplement, but it’s also one of the most easily absorbed by the body. Glycinate does not have a laxative effect. As a result, it’s often considered to be the best form of supplement for people who are looking for maximum absorption.

Magnesium supplements can be found as capsules, tablets, powders, and liquid extracts. Capsules and tablets are the most popular form of supplements, as they are easy to take and offer a convenient dose.

Powdered supplements are becoming increasingly popular, as they often provide a more bioavailable form of magnesium. Liquid extracts are also available, but they are not as commonly used due to their strong taste.

Ultimately, the best form of supplement depends on personal preferences and needs. Be sure to purchase from a reputable manufacturer to ensure a quality supplement. Not all supplements are created equal. Do a little research and be aware of the ingredients. Cheaper brands tend to have unnecessary fillers in their supplements.

No matter what type of supplement you choose, be sure to speak with your doctor before starting any new supplement regimen.

The Bottom Line

This article certainly provided you with lots of great information to equip you to confidently make an informed decision as to whether or not magnesium supplements should become a part of your daily wellness regime. 

With the many benefits of magnesium supplementation explained to you in this article, it’s obvious as to why these supplements are such a hot topic in the health and wellness industry as of late. 

Looking for more great health tips and resources, be sure to head on over to our Health BLOG where the experts have lots to offer. If you’re looking for the best magnesium supplements for your health, be sure to shop the Magnesium 7 product page. Your health will thank you for it! 

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