Why Magnesium Is the Master Mineral Your Body Loves and Why You Should Be Taking It
- Brainz Magazine
- 6 days ago
- 6 min read
Updated: 5 days ago
Rosanna Shillolo is a certified yoga instructor, personal trainer, and nutrition coach. She runs a lakeside hot yoga studio in Ontario, Canada, which also offers stand-up paddle board (SUP) yoga classes and guided tours and has produced a 3 part vinyasa yoga video series available online.
If you’re looking to level up your nutritional intake or you’re already taking supplements, you’ll want to ensure magnesium is included in your regimen. It’s deserving of the spotlight for a number of important health related reasons, some lesser known that may surprise you. So, let’s unpack this mighty mineral.
You may associate magnesium with better calcium absorption or muscle relaxation, but these benefits are only the tip of the iceberg in terms of what this mineral can provide for every cell in your body.
Considering it’s such an essential mineral, it’s estimated that as much as 50% of the Canadian population does not meet the daily requirement for magnesium. This particular micro nutrient deficiency could be an underlying cause for many preventable adverse health issues ranging from heart disease and diabetes to neurological disorders and hormonal imbalances.
The most common deficiency symptoms include:
Mental health conditions Muscle twitches, cramps
PMS symptoms, painful periods Fatigue and muscle weakness Osteoporosis
Hormone regulation Asthma
High blood pressure, abnormal heart rhythms Constipation
Blood sugar imbalance Metabolic abnormalities
Magnesium deficiency, a.k.a. hypomagnesemia, is linked to neurological disorders such as anxiety, depression, brain fog, and insomnia. This essential mineral plays a crucial role in neurotransmitter release and overall Central Nervous System (CNS) functioning. It regulates mood and aids in stress management by regulating the stress hormone cortisol. Taking a magnesium supplement before bed promotes restful sleep, which is critical for brain health.
Age-related cognitive decline can be reduced with adequate magnesium levels. One study that followed 1,000 middle-aged adults found a 37% lower risk for dementia among those taking higher levels compared to those taking the lowest levels.
Magnesium plays a role in regulating blood vessel function and neurotransmitter release in the brain. If you’re deficient, you may be more susceptible to headaches or migraines, and you may want to consider taking magnesium to reduce their occurrence.
Other common deficiency symptoms include muscle pain, tension and cramps because magnesium plays a crucial role in muscle function. A natural remedy for when you may experience these symptoms is to eat a banana because of its high magnesium content, an especially good practice to help alleviate menstrual cramps.
Muscle weakness and low energy levels can also result from inadequate magnesium levels since the production of ATP or cellular energy depends on it.
You may have heard the common pairing of calcium and magnesium to support bone health. This is because Magnesium helps convert vitamin D into its active form which then allows calcium to be absorbed optimally into the body. A vitamin D and magnesium deficiency, therefore, can lead to decreased bone density and osteoporosis.
Magnesium plays an essential role in the production and regulation of hormones, especially those related to reproduction and stress response, including progesterone, DHEA, testosterone, and estrogen. It can also help alleviate symptoms of peri menopause and menopause, such as sleep irregularities, mood swings, anxiety, and irritability
Cardiovascular and respiratory health can both be negatively impacted by insufficient magnesium levels. High blood pressure and abnormal heart rhythms can be regulated by magnesium as it improves heart function, vascular tone, and electrolyte balance. The heart is a muscle, and as mentioned earlier, magnesium is a natural muscle relaxant that can reduce pressure and slow its rhythm. It can also improve asthmatic symptoms by relaxing bronchial muscles and reducing airway hyperactivity. When you consider that a panic attack can manifest as rapid heart rate and breathing, you can imagine how magnesium can offer relief and influence a calmer state.
Digestion, metabolism, and insulin sensitivity can all be positively affected by meeting the daily magnesium requirements. When levels are within the recommended range, digestion is smoother, with less bloating and constipation, and nutrients are properly absorbed into the bloodstream. Magnesium deficiency can impair metabolic function and can contribute to disorders such as obesity, insulin resistance, Type 2 diabetes, and metabolic syndrome, which is a cluster of conditions that increase the risk of heart disease, stroke, and Type 2 diabetes.
These are some pretty compelling reasons for you to ensure you get enough of this marvellous mineral. If you want to increase your daily levels, you can do so by eating a healthy diet that includes magnesium-rich foods such as:
Dark chocolate: 65 mg/oz
Avocados 58mg/one medium
Nuts: 10z cashews/83mg or 20% DV
Legumes 1cup/120mg or 29% DV
Tofu 3.5oz serving/35mg
Pumpkin seeds: 1oz/168mg 40% DV
Cooked spinach 1 cup/158mg 37% DV
Medium bananas 32 mg
The daily goal for adult males is 420 mg’s /day or 320 mg/day for adult females.
Supplementation can be a good option to help you meet the daily recommendations.
Types of magnesium supplements
The most common and well-absorbed types of Magnesium supplements include magnesium citrate, glycerinate, lactate, and chloride. Here’s a further breakdown of these and more:
Magnesium citrate
Most common form, bound with citric acid and bioavailable meaning it’s more easily absorbed in your digestive tract. It can be used to treat anxiety or as a natural laxative.
Magnesium glycinate
Formed from elemental magnesium and the amino acid glycine, which is used by your body in protein construction. It’s easily absorbed and naturally occurring in protein-rich foods such as meat, dairy, fish, and legumes.
Glycine on its own has been shown to improve sleep and treat some inflammatory conditions such as diabetes and heart disease. It also may have calming properties to help mental health issues such as insomnia, stress, anxiety, and depression.
Magnesium lactate
The salt formed when magnesium binds to lactic acid. Lactic acid is produced by your muscle and blood cells and is manufactured as a preservative and flavouring agent. More popular as a food additive to regulate acidity but less popular as an over-the-counter dietary supplement. Easily absorbed by the digestive tract and is gentler on the digestive system. This form may help treat anxiety and stress.
Magnesium chloride
Magnesium salt that includes chlorine. Well absorbed, good for low magnesium levels in tablet form, and can also be used as an ingredient for topical lotions to soothe and relax sore muscles. However, applying topically will not boost mag levels.
Magnesium oxide
A less expensive salt that combines magnesium and oxygen. Used less for magnesium deficiency because it’s poorly absorbed but is better for migraines and digestive issues like heartburn, indigestion, and constipation
Magnesium L-threonate
Is the salt formed from mixing magnesium and the water soluble substance threonic acid derived form the metabolic breakdown of vitamin C. Easily absorbed and animal studies show it may be most beneficial for brain health by increasing magnesium concentrations in brain cells which may aid the treatment of neurological disorders like depression, Alzheimers and age related memory loss.
Magnesium malate
It includes malic acid, which is found naturally in fruit and wine. It’s well absorbed, making it a great option to replenish levels. Gentle on the system; less of a laxative effect. Occasionally, this form is recommended to treat fibromyalgia and Chronic fatigue syndrome.
Magnesium taurate
Contains the amino acid taurine, which, when combined with magnesium, can help regulate blood sugar. They also support healthy blood pressure. Good for muscle relaxation and cognitive function
Magnesium sulfate
Combination of magnesium, oxygen and sulfur commonly known as epson salt. Dissolved in water to reduce stress and soothe sore muscles. Little evidence to show it is absorbed through the skin to affect magnesium levels.
Will taking magnesium magically improve your health and well-being? While the many benefits listed here may sound like magic, there’s a lot of science backing this mineral’s positive health effects, especially if you suffer from any deficiency symptoms previously described. If you were to only take one supplement for the rest of your life, you now know there’s significant research to support that magnesium should be the one.
Consult a doctor before taking any supplements to ensure they are right for you.
Read more from Rosanna Shillolo
Rosanna Shillolo, Yoga Instructor, Wellness Coach. Entrepreneur
Rosanna graduated from The University of Guelph with a bachelor of arts degree in psychology. She personally experienced the positive impact of exercise and good nutrition both mentally and physically and wanted to help others do the same. She first became certified as a CanFitPro Personal Trainer. Years later, due to injury, she sought out yoga to heal her body and discovered it also helped balance a busy family life raising three children. Living on the lake inspired Rosanna to take her yoga practice to the water and naturally to a Paddle Canada certification as a stand-up paddle board (SUP) instructor to offer SUP yoga classes. Most recently, she was certified as a Precision Nutrition Coach so that she can offer a wide range of wellness services.
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