Magnesium Benefits and Supplements
March 14, 2019
If you’re tossing and turning at night, waking up too early and/or not feeling rested in the morning, it’s time to consider magnesium for sleep. Nearly half of Americans struggle with sound sleep, but what if a simple magnesium supplement could end all that…and a lot of other health issues too!
Turns out up to 50% of Americans may be magnesium deficient in this important mineral. Why?
A major reason is stress which drains magnesium from our bodies. Stress can be caused by vigorous, intense workouts, the western diet of processed foods, emotional stress and even prolonged exposure to light from computer monitors and digital screens. Another reason for low magnesium levels is that our soil has been depleted of this mineral, leading to deficient amounts in plants, crops and ultimately in the foods we eat.
Signs of Magnesium Deficiency
Since magnesium is involved in over 500 bodily processes, a deficiency can affect just about any part of your body. Various symptoms may include
- Sleep disturbances
- Difficulty concentrating
- Fatigue
- Dizziness
- Menstrual pain
- Headaches
- Facial or muscle twitching
- Heart palpitations
- Irritability
- Anxiety
- Muscle cramps
- Diabetes
- Osteoporosis
- Metabolic syndrome
Magnesium Benefits
- Magnesium for sleep. Magnesium helps your body relax, calms frazzled nerves and helps your mind shut down in preparation for sleep. It may also help with restless legs by relaxing muscles, lowering inflammation and helping to make the sleep-enhancing chemicals melatonin and glutathione.
- Magnesium for heart and blood pressure health. Magnesium provides the fuel for your heart’s pumping action and provides elasticity for your heart and blood vessels. Magnesium also plays a role in blood pressure. When you think of magnesium smoothing muscles, you’re probably thinking of the big muscles in your legs, arms and back, but that smoothing potential also applies to your veins, capillaries and arteries, so the blood flows smoothly with no restrictions. Magnesium also helps maintain the balance of sodium and potassium which keeps fluids in check.
- Magnesium for Digestion. Bloated? Indigestion? Acid reflux? GERD? A magnesium deficiency could spell trouble for your digestion since magnesium is needed to make hydrochloric acid and trigger various hormones to tell your body to start digesting foods. Magnesium is particularly helpful with elimination. Poor elimination is one of the most common GI problems. In fact, one third of Americans over the age of 60 complains of constipation, which can be solved with magnesium!
- Magnesium for Bones. Calcium is only one of several minerals needed for strong bones. Magnesium is just as important. It gives both strength and malleability. In fact, over half of all magnesium in the human body is found in the bones. A magnesium deficiency can lead to fragile, weak bones prone to breaks and fractures.
- Magnesium for Healthy Muscles. If you’ve had sore muscles after working out, magnesium can help ease the stiffness. Exercise depletes magnesium, sodium, potassium and other minerals. When your body doesn’t have enough magnesium, it leads to muscle cramps.
Foods with Magnesium
- Leafy, green vegetables like spinach
- Avocados
- Whole grain cereals
- Nuts, seeds, legumes
- Beans, peas, soybeans
- Dark chocolate
- Tofu
- Fatty fish – salmon, mackerel, halibut
Magnesium Supplements
Even if you eat magnesium-rich foods, you might consider magnesium supplements. Fortunately, there are many to choose from, including these popular forms:
Magnesium L-Threonate – for cognitive function, learning, memory, mental sharpness, healthy synapse connections in the brain.
Magnesium Oxide – has a laxative effect that supports digestive health, widely available but not easily absorbed.
Magnesium Citrate – this popular form is more absorbable than magnesium oxide and fosters healthy, soft stools while easing muscle tension.
Magnesium Aspartate – this is chelated magnesium, minerals bound to amino acids to help your body absorb magnesium, often used to promote cellular energy.
Magnesium Lactate – form of magnesium that’s easier on the stomach, promotes cellular energy, bone formation and heart function.
Magnesium Sulfate – also known as Epsom salts, a soak in this soothes sore muscles, feet, etc.
Magnesium Carbonate – usually found in a fine powder, making it soluble in water.
Magnesium Glycinate – highly absorbable, chelated form for nervous system, blood sugar, blood pressure and easy on the stomach.
Magnesium Taurate – This chelated form with magnesium and taurine is popular for relaxation, sleep and heart health.
Could a simple magnesium supplement be the key to your health concerns? Find out for yourself. For more information about magnesium supplements, click here.
Fun Facts about Magnesium
- Magnesium is the 11th most abundant element in the human body.
- Magnesium is needed for over 500 biochemical reactions in the body.
- An adult has about 24 mg. of magnesium (roughly 4-6 teaspoons) in their body.
- 60% of magnesium is found in your skeleton, 39% in muscle cells.
- The human body absorbs only 20-50% of the total magnesium intake.
- The average adult female needs about 320 mg. of magnesium daily; an average adult male about 420 mg.
- Magnesium has a slightly sour taste.
