The Magic of Magnesium: Why It’s Crucial for Your Body
Magnesium - a vital mineral
Magnesium might not always get the spotlight, but it’s a vital mineral that plays a crucial role in keeping your body running smoothly. From muscle function to energy production, let’s dive into why magnesium is essential, range of magnesium supplements and which foods are rich in magnesium.
Why Magnesium Matters
Magnesium is involved in over 300 biochemical reactions in the body. Here’s why it’s so important:
Energy Production:
Magnesium helps convert food into energy, playing a key role in ATP production, which is essential for cellular energy.
Muscle and Nerve Function:
It’s crucial for muscle contraction and relaxation, as well as nerve signal transmission. Low levels can lead to muscle cramps and spasms.
Bone Health:
About 60% of the body’s magnesium is found in the bones, contributing to bone structure and strength. It also helps in the regulation of calcium and vitamin D, vital for healthy bones.
Heart Health:
Magnesium helps maintain a steady heartbeat and supports overall cardiovascular health by regulating blood pressure and cholesterol levels
Mood and Sleep:
Adequate magnesium levels are associated with better sleep quality and mood regulation, as it helps manage stress hormones.
Menstrual cramps:
Can help alleviate pain and discomfort associated with menstrual cramps.
Different Types of Magnesium
Magnesium comes in several forms, each with its own benefits and varying absorption rates. Not all supplements are created equal and it’s important to only choose high quality options at the correct dosage to achieve best effects. Here are some of the most common types:
Magnesium Citrate: Highly bioavailable, this form is often used to improve digestion and relieve constipation.
Magnesium Glycinate: Known for its calming effects, it’s ideal for supporting sleep and reducing anxiety. May often be combined with amino acid taurine which helps carry magnesium in and out of cells throughout the body.
Magnesium Oxide: Often used for its laxative properties, but it’s less bioavailable than other forms.
Magnesium Malate: This form is known for its ability to boost energy levels and alleviate muscle pain.
Magnesium Threonate: Noted for its ability to cross the blood-brain barrier, it’s beneficial for cognitive function and brain health.
Magnesium Chloride: Easily absorbed, often used in topical applications like magnesium oil for muscle relaxation and skin health.
Symptoms of Low Magnesium
Low magnesium levels, also known as magnesium deficiency or hypomagnesemia, can lead to a variety of symptoms, including muscle cramps and spasms, general fatigue and weakness, numbness or tingling in fingers and toes and difficult falling or staying asleep. It is not common in healthy people however ongoing low intakes or excessive losses due to certain health conditions can lead to Magnesium deficiency.
Magnesium-Rich Foods
To ensure you’re getting enough magnesium, incorporate these foods into your diet:
Leafy Greens: Spinach, kale, and Swiss chard are excellent sources.
Nuts and Seeds: Almonds, hemp, pumpkin and flax seeds and brazil nuts are rich in magnesium.
Whole Grains: Brown rice, quinoa and whole wheat products provide good amounts of magnesium.
Legumes: Kidney beans, lentils and chickpeas are also magnesium-rich.
Fish: Fatty fish like salmon and mackerel not only provide magnesium plus other essential nutrients.
Dark Chocolate: just ensure it’s high-quality dark chocolate with at least 70% cocoa.
References:
Bravo, M. Simón, J. González-Recio, I. Martinez-Cruz, L. A. et al. (2023). Magnesium and Liver Metabolism Through the Lifespan. Advances in Nutrition, 14(4), 739-751. https://doi.org/10.1016/j.advnut.2023.05.009
Magnesium Rich Food. (2024). Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food.
Fiorentini, D. Cappadone, C. Farruggia, G. & Prata, C. (2021). Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients, 13(4), 1136. https://doi.org/10.3390/nu13041136
Karakuş Selçuk, A., & Baysal, E. (2022). The effect of dark chocolate and music on pain and anxiety in young women with primary dysmenorrhea: Randomized controlled trial. European Journal of Integrative Medicine, 56, 102192. https://doi.org/10.1016/j.eujim.2022.102192
Pinotti, L. Manoni, M. Ferrari, L. et al. (2021). The Contribution of Dietary Magnesium in Farm Animals and Human Nutrition. Nutrients, 13(2), 509. https://doi.org/10.3390/nu13020509
Rondanelli, M. Faliva, M.A. Tartara, A. et al. (2021). An update on magnesium and bone health. Biometals 34, 715–736. https://doi.org/10.1007/s10534-021-00305-0
Curious to learn more?
If you're tired of struggling with health issues and are ready to take the first step towards a healthier, happier you, I invite you to schedule a free 15 minute consultation below.
