Published: Oct 2nd, 2022

Magnesium: a key mineral for optimal health.

If you’re up to speed on nutrition news, then you’re probably familiar with magnesium for its sleep enhancing properties. However, do you know that there are, in fact, a multitude of essential bodily functions that require it for health?

But, before we find out just how important magnesium is, let’s first delve into what exactly it is and how a deficiency can impact your well-being in myriad ways.

The Basics of Magnesium

Magnesium is the fourth most abundant mineral inside the earth. It is also the fourth most important mineral in the human body. And, it belongs to a group of minerals known as: Electrolytes.

Electrolytes are ‘macro’ minerals (and include magnesium, potassium, sodium, calcium and others) that carry an electric charge – hence the name. These minerals are perhaps best known as the drink athletes require to prevent muscle cramping – including heart spasms and attacks – due to loss from excessive perspiration.

The importance of this group of minerals cannot be overstated; they are required for many functions which include regulating nerve and muscle function, hydration, blood pressure and help to build damaged tissue.

Magnesium deficiency symptoms:

  • Sleeplessness
  • PMS
  • Anxiety
  • Weight loss resistance
  • Low energy levels
  • Loss of appetite
  • Weakness
  • Muscle cramps
  • Headaches

How do people become deficient?

While magnesium is crucial for multiple bodily functions, it’s highly possible that you are simply not getting enough to meet your daily requirements. Studies have shown most adults do not meet their recommended daily amount. One reason for this is because it’s found in an abundance of vegetables – especially dark leafy greens – and many adults don’t eat enough produce.

Stress is another factor when it comes to magnesium depletion. It typically resides inside the cells. But when stress levels go up, it mitigates outside the cells as a protective mechanism to help you cope. In time, this can can lead to a catch-22 situation whereby stress depletes magnesium levels and low magnesium creates stress. Round and round it goes – until stress levels are reduced.

Active people also need to be especially vigilant about their magnesium intake – the mineral is easily lost through sweat. So if you find yourself perspiring during exercise then your body may require more through supplementation.

In addition to lifestyle factors, soil nutrient depletion is of increasing concern. You’ve probably heard that large-scale industrial farming depletes crops of essential nutrients, like magnesium, that our bodies need to thrive.

Leafy Greens

Magnesium: a key mineral for optimal health:

Your body uses magnesium in over 300 biochemical reactions! What’s more, magnesium helps your body absorb other essential minerals, including calcium and potassium, playing a crucial role in all the functions that those minerals support (such as bone health).

Magnesium requirements include:

  • Energy levels: helps with ATP energy production inside cells
  • Bone health: works synergistically with calcium
  • Blood sugar: helps regulation
  • Artery health: prevents blood vessels from constricting
  • Sleep: relaxes the nervous system
  • Stress: calming as it blocks stimulating neurotransmitters
  • Endocrine health: assists with hormonal regulation
  • Liver health: helps with liver detoxification
  • Radiation protective: helps guard against effects of EMF’s

Tips to increase Magnesium Levels:

It’s actually easy to top up your magnesium levels. Although it’s important to first work on ensuring enough is present in your diet as your body can’t make it. And then, if need be, supplementation.

Rich food sources of magnesium include: leafy greens (spinach, kale, chard etc), green vegetable juices, beans (especially black beans), nuts and seeds, quinoa, buckwheat, edamame, dark chocolate and tempeh.

The current recommended daily allowance is between 320mg for women and 420mg for men. However, individual requirements will vary.

If you’re thinking of additional supplementation, it’s important to know that all forms are not the same (forms and timing of dosage taken depend on individual requirements). The most highly absorbable forms include: citrate, glycinate/ bisglycinate, chloride, L-threonate and orotate.

Note: it’s always best to contact your healthcare provider when considering supplementation to see if it’s right for you.

Stress reduction:

1) Deep breathing exercises can help to prevent magnesium depletion by keeping stress levels in check. One popular technique is Box Breathing:

Inhale slowly and  count to 4, hold and slowly count to 4, exhale slowly count to 4, hold slowly count to 4. Repeat for one or two minutes. Try this simple technique 2-3 times per day – and feel the difference.

2) Walking in nature – for at least 20 mins per day.

3) Calming and mindful exercise practices such as yoga, or Chi Gong.