Many of us have a magnesium deficiency. This can manifest as: calf cramps, tingling sensations, restless legs, tense and aching muscles, weakness, tremors, anxiety, brittle bones and teeth, eye twitches, dizziness, headaches, and sleep problems. You may also feel fatigued.
Why does the body need magnesium?
The body uses magnesium every day for 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 help improve mood.
8 bodily functions affected by magnesium
Electrolyte balance
Energy metabolism
Nervous system
Muscle function
Protein synthesis
Psychological functions
Bone structure
Teeth
Magnesium can therefore help you with:
relieving constipation
relieve muscle pain
promote calmness
prevent headaches
balance dehydration
promote good sleep
improve energy levels
improve bone health
Magnesium is especially important for those who:
exercise intensely and sweat a lot
are or have been exhausted
suffer from migraines
have sleep problems
are elderly
experience a lot of stress, as stress increases magnesium excretion
have heart problems
have high blood pressure
suffer from migraines
experience PMS (a B-complex is also recommended in this case)
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 Swiss 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. Most people unfortunately don't get enough magnesium from food alone, which is when magnesium supplements may be needed. We can, for example, take magnesium supplements during periods when we feel we need to replenish our stores.
How much magnesium should I take as a supplement?
Recommended daily intake is about 200-300 mg per day via supplements.
The rest you should get through food. An average person typically gets about 200 mg through food.
Many people find magnesium supplements work best when taken before bedtime or before dinner in the evening.
If you take medications, you should allow at least 2-4 hours between taking medicine and supplements. This applies to all supplements and herbs.
Increased need for magnesium may exist when you take antiarrhythmics, heart glycosides, cholesterol-lowering medications, neuroleptics, birth control pills, and estrogen.
However, magnesium may have negative effects if you take anticoagulants, diabetes medications, urological medications, 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 enzyme reactions.
Magnesium & Stress
Magnesium balances the body's natural stress response to maintain calm and tranquility. Magnesium "plays an inhibitory key role in the regulation and neurotransmission of the normal stress response," so we need adequate 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 situated 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 receive help from the hypothalamus and pituitary gland ("H" and "P" in the HPA axis). Sufficient levels of magnesium, among other nutrients, help maintain balance in the HPA axis, promoting stable mood and helping us maintain 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 putting you in a state of calm and relaxation. Magnesium helps regulate certain neurotransmitters and melatonin, which is tasked with maintaining the body's internal clock (circadian rhythm).
Magnesium & Skeleton
In the musculoskeletal system, magnesium contributes to bone development, protein synthesis, and muscle and nerve function. It also contributes to the active transport of calcium and potassium across cell membranes, which is crucial for maintaining normal heart rhythm, muscle tissue contraction, and nerve impulse conduction. Because magnesium promotes healthy muscle function and recovery, it supports healthy muscles.
Even though calcium, vitamin D, and K2 get the credit when it comes to maintaining strong and healthy bones, magnesium also does its fair share.
