Many of us have magnesium deficiency. It can show as: calf cramps, tingling, restless legs, tense and aching muscles, weakness, tremors, anxiety, brittle bones and teeth, eye twitches, dizziness, headaches, and sleep problems. You may also feel low on energy.
Why does the body need magnesium?
The body uses up magnesium every day from normal functions, such as muscle movement, heartbeat, and hormone production.
Magnesium not only helps regulate calcium, potassium, and sodium, but is also important for cellular health.
Magnesium has been shown to help calm the body, muscles, and improve mood.
8 bodily functions that magnesium affects
- Electrolyte balance
- Energy metabolism
- Nervous system
- Muscle function
- Protein synthesis
- Psychological functions
- Bone structure
- Teeth
Magnesium can therefore help you to:
- relieve constipation
- ease muscle pain
- promote calmness
- prevent headaches
- balance dehydration
- promote good sleep
- boost energy levels
- improve bone health
Magnesium is especially important for you who:
- train hard and sweat a lot
- who are or have been exhausted
- who have migraines
- who have sleep problems
- who are older
- who experience a lot of stress, as stress increases magnesium excretion
- who have heart problems
- who have high blood pressure
- who have migraines
- with PMS (a B-complex is also recommended)
- who have problems with alcohol consumption
How to find magnesium in food
Although we need smaller amounts of magnesium compared to other nutrients, we must regularly replenish it either from food or with magnesium supplements to prevent deficiency symptoms.
Eat these 9 foods daily to get more magnesium:
- dark leafy greens like spinach or chard
- beans like mung beans and black beans
- potatoes
- pumpkin seeds
- avocado
- broccoli
- Brussels sprouts
- nuts like almonds and cashews
- cocoa
But remember that significant amounts are lost when cooking food, so try to eat your vegetables fresh, raw, or lightly cooked.
Unfortunately, most people do not get enough magnesium from food alone, so magnesium supplements may be necessary.
For example, we can take magnesium supplements during periods when we feel the need to replenish our stores.
How much magnesium should I take in supplements?
The recommended daily intake is about 200-300 mg per day from supplements.
The rest should come from food. An average person gets about 200 mg from food.
Many people think magnesium supplements are best taken before bedtime or before dinner in the evening.
If you take medications, you should leave at least 2-4 hours between taking your medicine and supplements. This applies to all supplements and herbs.
Increased magnesium needs may occur when you take antiarrhythmics, cardiac glycosides, cholesterol-lowering drugs, neuroleptics, birth control pills, and estrogen.
However, magnesium can have negative effects if you take anticoagulants, diabetes medications, urological drugs, and diuretics.
Talk to your doctor!
Wondering which type of magnesium you need? Read this blog article.
Did you know this about magnesium?
Magnesium is the second most common mineral in every cell. The body depends on magnesium for over 300 enzymatic reactions.
Magnesium & Stress
Magnesium balances the body's natural stress reaction to maintain calm and peace.
Magnesium "plays an inhibitory key role in the regulation and neurotransmission of the normal stress response," so we need sufficient amounts to maintain this stress response properly.
In the body, the HPA axis leads the work of assessing and managing stress.
"A" stands for the adrenal glands, the almond-shaped glands located on top of the kidneys at the back of the body. They regulate stress by controlling the release of hormones such as cortisol and adrenaline.
The adrenal glands also use cortisol to manage the sleep-wake cycle. They are assisted by the hypothalamus and pituitary gland ("H" and "P" in the HPA axis).
Adequate levels of magnesium, among others, help maintain balance in the HPA axis to promote a stable mood and help us stay calm. Magnesium is often called the "relaxation mineral."
Magnesium & Sleep
Magnesium relieves tension and contributes to restful sleep.
Magnesium also helps activate the parasympathetic nervous system, which is responsible for bringing you into a state of calm and relaxation.
Magnesium helps regulate certain neurotransmitters and melatonin, which is responsible for maintaining the body's internal clock (circadian rhythm).
Magnesium & the Skeleton
In the musculoskeletal system, magnesium contributes to bone development, protein synthesis, as well as muscle and nerve function.
It also contributes to the active transport of calcium and potassium across cell membranes, which is crucial for maintaining a normal heart rhythm, muscle tissue contraction, and nerve impulse transmission.
Since magnesium promotes healthy muscle function and recovery, it supports healthy muscles.
Although calcium and vitamins D and K2 get the credit for maintaining strong and healthy bones, magnesium also does its fair share.
