Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition.
Magnesium is a mineral that plays an essential role in keeping our bodies healthy. It is found naturally in the earth, water, plants, and in many of the foods we eat. Inside our bodies, magnesium is like a helper that makes sure different systems work properly. It is involved in over 300 chemical reactions, which means it has a lot of important jobs. For example, magnesium helps our muscles move, our heart beat steadily, and our brain stay sharp.
Even though magnesium is so important, many people don’t get enough of it. This can cause problems like tiredness, muscle cramps, or trouble sleeping. That’s why it’s important to understand what magnesium does and how to include it in our diet or through supplements.
Different kinds and forms of magnesium
Magnesium comes in many forms, and each type has its own special benefits.
Here are some of the most common forms you might see:
1. Magnesium citrate
This type is easy for the body to absorb and is often used for digestion. It’s a common choice for people who need help with constipation or want a gentle boost of magnesium.
2. Magnesium oxide
This form contains a lot of magnesium but is harder for the body to absorb. It’s often used to relieve heartburn or digestion issues.
3. Magnesium glycinate
This form is gentle on the stomach and is especially good for people who want to reduce stress, improve sleep, or ease anxiety.
4. Magnesium chloride
Found in supplements and sprays, this form is quickly absorbed by the body. It’s also great for improving skin health when used topically.
5. Magnesium sulfate
Known as Epsom salt, this form is popular for relaxing sore muscles in a bath.
6. Magnesium L-Threonate
This form is believed to help with brain function, memory, and focus.
Each form has its own unique purpose, and the right one for you depends on your health needs.
The role of magnesium in the body
Magnesium is like a multi-tasker in our bodies. It helps with:
1. Muscle function
Magnesium ensures that our muscles contract and relax properly. Without enough magnesium, you might experience cramps or muscle stiffness.
2. Nerve function
Magnesium helps the brain communicate with the rest of the body. It plays a key role in calming the nervous system, which is why it’s often recommended for stress relief.
3. Bone health
Many people know calcium is important for bones, but magnesium is equally essential. It helps the body absorb calcium and build strong bones.
4. Energy production
Every cell in your body needs magnesium to produce energy. Without it, you might feel tired or sluggish.
5. Heart health
Magnesium helps regulate your heartbeat and maintain healthy blood pressure. It also supports the health of blood vessels, reducing the risk of heart problems.
6. Sleep and relaxation
Magnesium has a calming effect on the brain, which can improve sleep quality. It also helps with relaxation, making it a good option for people dealing with stress or anxiety.
Why magnesium is important in daily supplementation
Even though magnesium is found in many foods, studies show that a large number of people don’t get enough in their diet. Foods like nuts, seeds, leafy greens (such as spinach), whole grains, and legumes are great sources of magnesium, but modern diets often lack these.
Supplementing with magnesium can help fill the gap and provide the following benefits:
1. Boost energy levels
If you feel constantly tired, a lack of magnesium might be the reason. Supplements can help restore your energy.
2. Relieve muscle cramps and spasms
Athletes and people with active lifestyles often use magnesium to relax muscles and prevent cramps.
3. Improve sleep quality
Magnesium is known to promote relaxation, making it easier to fall asleep and stay asleep.
4. Ease stress and anxiety
By calming the nervous system, magnesium can help reduce feelings of stress and improve mood.
5. Support heart and bone health
Taking magnesium regularly helps maintain a strong heart and healthy bones, especially as we age.
6. Aid digestion
Magnesium can help relieve constipation and promote a healthy digestive system.
How to include magnesium in your routine
1. Through food
Try to eat foods that are rich in magnesium, such as almonds, spinach, avocado, black beans, and dark chocolate.
2. Through supplements
If you struggle to get enough magnesium from food, supplements are a convenient option. Look for the right form depending on your needs— whether it’s improving sleep, reducing stress, or aiding digestion.
3. Through baths
A soak in an Epsom salt bath can relax your muscles and let your skin absorb magnesium directly.
Conclusion
Magnesium is an essential mineral that our body depends on every day. It helps with energy, relaxation, muscle function, and even heart and bone health. While it’s best to get magnesium from a healthy diet, supplements can provide extra support when needed.
Adding magnesium to your daily routine can make a big difference in how you feel—more energised, relaxed, and healthy. Always talk to a doctor or healthcare provider before starting any new supplement to find the right option for you!
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Agata Tiurmorezow, Eating Disorder Recovery Coach
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.
