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The Benefits of Magnesium

Health | August 28, 2019

If there was one mineral everyone should be paying attention to, it’s magnesium. Maybe you’ve seen those Natural CALM powders in health food stores or wondered why many biohackers load up on it. Truth be told, magnesium is one of the most abundant minerals in our body and is involved in over 300 enzymatic processes, with every cell requiring it in order to function optimally. [1] And unfortunately today, with our soils lacking enough minerals, most people just aren’t getting enough. [2] Before I tell you the ways in which you can prevent a deficiency, let me first give you the 101 on magnesium. If you stay with me until the end, I’ll share some recipes that happen to have a good amount of this magnificent mineral. Are you ready to get started? Me too!

Lovely Bones

With our bones, the typical go-to mineral is calcium. While calcium is indeed important for healthy bones, it’s magnesium that deserves a slice of the credit pie. In order for calcium to be assimilated into the bones, we need adequate amounts of magnesium, which helps to activate Vitamin D (yet another key player in bone health) in the kidneys and keep calcium from causing chaos in the body (i.e., kidney stones, arterial, calcification, cardiovascular disease, etc.). This shouldn’t be any surprise, since up to 60% of magnesium is actually in our bones, with the remaining portion coming from our blood, soft tissues, and muscles, respectively. In fact, there’s new research to suggest that magnesium actually reduces the risk of bone fractures, challenging the old belief that calcium is the reigning champion of healthy bones. As you can see, it can’t get very far without other nutrients, especially magnesium. Which is why more and more healthcare professionals are advising their patients to include magnesium in their calcium supplements in order to ensure that the calcium goes where it belongs. [1] [3] [4] [5]

Better Exercise

Want to get the most out of your workouts? Looking to perform at your best in your sport? Then keep an eye on your magnesium intake! Research estimates we need between 10-20% more magnesium for exercise, whether it’s at the gym or at a competition. Why? Because it plays a role in the removal of lactic acid, which naturally builds up during intense bouts of activity. Too much lactic acid can result in quite a lot of pain and soreness; both things we want to avoid as much as possible. Thus, optimizing magnesium intake might give just a slight edge. [6] [7]

A Happy Brain

Time for a chill pill. Magnesium is one of the top mood-boosting supplements out there, helping to tackle stress and depression. In fact, it’s now believed that low or deficient levels of magnesium can lead to instances of mental illness, as well as depression. One such theory suggests that diets lacking in magnesium have poor levels of good bacteria in our gut, which we know affects our mood (it’s also worth pointing out that significant amounts of the feel-good hormone serotonin is produced in the gut!). [8] [9] [10]

Blood Sugar Balance

Why care about blood sugar? Balanced levels can prevent the development of insulin resistance and diabetes. Magnesium just so happens to help with the metabolism of carbs and glucose (sugar) in the body and can improve insulin sensitivity. Not convinced? In a study published in Diabetes Care, more than 4,000 people were followed for twenty years, and it was found that those who had higher magnesium rates were 47% less likely to have diabetes. To be fair, the American Diabetes Association is still on the fence as to whether or not magnesium should be used by diabetic patients to control their blood sugar, but there’s plenty of research to go around suggesting that it can, at the very least, help to prevent the onset of diabetes. [1] [11]

Other Benefits

There’s plenty of research to go around on the multiple benefits and uses of magnesium. To the point that this post could quickly turn into a book if I keep this up! However, I’ll list some of them for you rapid-fire-style; these are the other benefits of magnesium:

Heart health
Lower blood pressure
PMS relief
Better sleep
(Less) inflammation
Headache and migraine relief
Nervous system function
Gene activation
Energy
Muscle contraction and relaxation
Digestion

[12] [13] [14] [15] [16] [17]

Signs of Deficiency (and How to Get Enough!)

Keep in mind that this is just general information. If you suspect there might be something more serious going on, please get help from a healthcare professional. Otherwise, these are all signs that suggest you might have a deficiency in magnesium:

Fatigue, weakness
Muscle cramps, Charlie Horses
Sore muscles
Seizures
Nausea or vomiting
Poor appetite
Numbness, tingling
Changes in heartrate; spasms
Blood sugar imbalances
Bowel troubles (particularly constipation)
Poor sleep

[1]

As I always say, food should come first. Supplements only serve to fill in the gaps. So, let’s start with food, shall we?

The best dietary sources of magnesium are:

Raw cacao (dark chocolate)
Sunflower seeds
Pumpkin seeds
Flax seeds
Hemp seeds
Almonds
Buckwheat
Quinoa
Sesame seeds or tahini
Cashews
Brazil nuts
Tofu
Edamame
Black beans
Spinach
Kale
Avocado
Salmon
Mackerel
Halibut
Shrimp

[18] [19]

Due to the soil depletion I mentioned at the beginning of this post, it might serve you well to supplement with extra magnesium. As a friendly warning, too much of it causes loose stools. Also be aware of that there are different forms of magnesium. When it comes to absorption, the best forms tend to be chelated or elemental magnesium, magnesium glycinate, magnesium malate, and magnesium taurate. You’ll find mixed opinions on the effectiveness of magnesium citrate; some believe it to be a diuretic, others say that it’s better for muscle cramps and relaxation. There are also topical forms like magnesium sulfate and magnesium chloride that can be used in Epsom salt baths, sprays, and creams. However, avoid magnesium oxide unless you’re looking to relieve constipation, as this is poorly observed and commonly used as a laxative rather than a supplement.

As always, check with your doc to make sure magnesium is right for you, since it may interfere with medications. [20]

Dig In!

I told you there’d be recipes! Try making any of these to get a nice boost of magnesium into your diet:

Super Green Smoothie Bowl
Chocolate Avocado Pudding
Salmon Patty Spinach Salad
Low Carb Mixed Berry Chocolate Cashew Bar
Halibut with Leek, Mushrooms, and Broccolini
Low Carb Almond Butter Cookies

Sources:

Comments Add Comment

Private Member | January 14, 2021 @ 2:57 am

Hi Zuzka, can you please remind us what you use as a magnesium supplement before bed? What do you do as a night routine in general? Thanks 🥰🧚🏻🧘‍♀️