Magnesium has always been my favourite mineral
When I was practicing as a nutritionist in a clinic, this was the one mineral I found that helps almost everyone. If a patient presented to me with a variety of relevant issues, I would give them magnesium and it seemed to help so many of their symptoms.
Magnesium is brilliant at calming the mind and body, which in turn helps with sleep, constipation, stress management, anxiety, depression, energy and sugar cravings – to name a few. Symptoms of magnesium deficiency can include muscle aches, cramps, anxiety and insomnia.
As a dietary source, magnesium is naturally found in many of our favourite foods, including black beans, avocado, nuts, seeds, leafy greens and whole grains. However, most of us don’t consume the recommended daily intake of magnesium, which is mainly attributed to poor soil quality and a low consumption of magnesium-rich foods. This is when supplementing with a quality magnesium formula may be helpful.
Choosing the right magnesium
I use a magnesium supplement personally in my everyday life. I am VERY particular about using only the purest and most absorbable types of magnesium myself, which is why I created the JSHealth Magnesium+ vitamin formula. It is double strength and contains 3 of the most highly absorbed types of magnesium:
Magnesium Glycinate
Magnesium Glycinate is the salts of organic acids, and is generally found in more expensive supplements. This has a higher bioavailability and increased absorption than other forms of magnesium.
Magnesium Citrate
Magnesium Citrate can be beneficial for constipation, as it attracts water to your intestines, leading to softer stools and reducing the need to push. Overall, it helps to increase bowel movement frequency and improves consistency, straining and other fun symptoms.
Magnesium Amino Acid Chelate
Magnesium amino acid chelate has significantly higher absorption rates than other forms of Magnesium, especially in relation to Magnesium Oxide.
So let’s look closer at why I love Magnesium so much…
Benefits of Magnesium
Muscle relaxation and bone support
Magnesium helps reduce muscle cramps when dietary intake is inadequate. It can support muscle relaxation, function, contraction and bone density. Magnesium is involved in energy metabolism, and helps maintain normal muscle contraction and relaxation.
Better sleep
Magnesium helps improve your sleep by regulating specific receptor systems. It can also influence the neurophysiologic and neuroendocrine mechanisms involved in sleep. A deficiency in Magnesium can negatively affect the quality of your sleep.
Nervous system health
Magnesium plays an essential role in nerve transmission and neuromuscular function, and can therefore play a part in neurological conditions. Low magnesium levels may cause stress in your body. Magnesium helps activate your parasympathetic nervous system, which is responsible for helping your body enter into a calm, relaxed state.
Heart health
A sufficient magnesium intake is linked to lower risks of cardiovascular complications such as metabolic syndrome, diabetes, high blood pressure and other heart conditions.
Sugar and carbohydrate metabolism
Magnesium assists with sugar and carbohydrate metabolism, as well as protein synthesis. Insulin secretion also requires Magnesium. Inadequate Magnesium intake can lead to problems with insulin secretion.
Menstrual support
Studies have reported low magnesium levels in women with PMS. Low magnesium can affect mood and lead to feelings of anxiety, which can be compounded during PMS. Evidence also suggests that magnesium deficiency may play an important role in many clinical conditions concerning womens health such as premenstrual syndrome, dysmenorrhea (period pain), and postmenopausal symptoms.
References:
Ranade V, Somberg J. Bioavailability and Pharmacokinetics of Magnesium After Administration of Magnesium Salts to Humans. American Journal of Therapeutics. 2001;8(5):345-357.
Tack J, Müller–Lissner S. Treatment of Chronic Constipation: Current Pharmacologic Approaches and Future Directions. Clinical Gastroenterology and Hepatology. 2009;7(5):502-508.
Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance?. Nutrients. 2017;9(9):946.
Kirkland, A. E., Sarlo, G. L., & Holton, K. F. The Role of Magnesium in Neurological Disorders. Nutrients. 2018;10(6), 730.
Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a. literature review. Magnesium Research. 2017 Feb;30(1):1-7.
Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients. 2018;10(2), 168.
