Magnesium is not just any old mineral - it’s involved in over 300 enzymatic reactions in the body, it helps regulate muscle and nerve function and contributes to normal blood sugar levels. Magnesium ions even play a role in DNA replication and transcription into RNA.
Whoa, I know. But let’s strip it back to basics first.
Although the mineral is often overlooked, its importance within the body is crucial. Yet, many people don’t know what foods contain the essential mineral.
Leafy greens, nuts, seeds, and whole grains are rich in magnesium. But with more people than ever being picky eaters, chances are, you may not be getting enough magnesium daily.
This article will first explain how to spot a magnesium deficiency. Then, we’ll discuss the many health benefits of magnesium and will finish with a little on magnesium supplementation for those who aren’t a fan of their greens (no judgement here!).
How to spot a magnesium deficiency?
A routine blood test is the most common method of detecting a magnesium deficiency.
But there are also a few telltale signs and symptoms of magnesium deficiency, as stated by Health Direct:
- A loss of appetite
- Fatigue and weakness
- Sleepiness
- Frequent pins and needles
- Muscle spasms
- Abnormal heart rhythms
And before you brush it off, an estimated 75% of the American adult population does not meet the recommended daily magnesium intake (420mg) as stated by the World Health Organization in an article by Thorne.
What are the health benefits of magnesium?
Okay, now that you know you might be deficient, what are the health benefits of increasing your daily intake of magnesium?
- Strengthen your bones
- Boost your workout
- Reduce inflammation
- Improve your mood
- Better sleep
- Reduce high blood pressure
Keep reading to find out more about each of the 6 top health benefits.
1. Strengthen your bones
Magnesium is important for the maintenance of healthy bones.
Typically, people who consume more magnesium have a higher bone density. This means they’re less likely to pick up a fracture or develop conditions such as osteoporosis, as stated by American Bone Health.
2. Boost your workout
During exercise, magnesium allows the body to burn fuel while limiting the production and build-up of lactic acid.
The result?
You can work out longer at a higher intensity without becoming fatigued.
3. Reduce inflammation
Consuming enough magnesium can help reduce inflammation in the body. This could be muscle swelling after a hard workout or other inflammation that perhaps could lead to arthritis, obesity, and cardiovascular diseases.
Increasing your magnesium intake (especially if you’re already deficient) is an excellent way to reduce inflammation while improving overall health.
4. Improve your mood
Consuming enough magnesium may help better regulate your mood, helping to alleviate stress.
When you’re stressed, magnesium is depleted faster. Getting more magnesium is an easy fix to combat those sporadic mood changes.
5. Better sleep
Magnesium is thought to play a large role in sleep regulation, as mentioned by The Sleep Foundation.
Current research shows that magnesium may help alleviate insomnia symptoms, helping people fall asleep quicker and stay asleep for longer.
Also, it’s thought that if you increase your intake of magnesium, you’ll find it easier to relax and will get better quality sleep.
For such a simple change, the benefits could be astounding for many people.
6. Reduce high blood pressure
Typical causes of high blood pressure include being overweight, consuming too much salt, and a general lack of exercise.
But magnesium may further help reduce high blood pressure by increasing the production of nitric oxide (helping the blood vessels relax).
By no means is magnesium an alternative to weight loss or other lifestyle changes, but it can help reduce blood pressure further.
Is it okay to have magnesium every day?
Most people should get enough magnesium every day through diet alone.
But if you don’t eat foods rich in magnesium, a supplement is a popular option. These supplements are designed to be taken daily, so follow dosage guidelines, and you’ll be just fine.
Are there any side effects?
Magnesium side effects may include nausea, abdominal cramps, and diarrhoea.
But these side effects vary from person to person and typically are only experienced if very large amounts are taken or if the mineral reacts with other medications.
We’d recommend speaking to a health professional before beginning magnesium supplementation, especially if you’re on medication.
Natural sources of magnesium
You now know what magnesium is and why it’s beneficial, but where do you actually find it?
There are two main sources: greens, seeds, dry beans, whole grains, and supplement form, as previously discussed.
If you’re not a fan of your greens, then magnesium supplements are typically the way to go.
Magnesium supplements
Magnesium supplements are readily available, usually taken daily to increase magnesium in the body.
Supplements are great for those with dietary restrictions, allowing you to receive all the essential nutrients and minerals in a quick, tasteless form.
Supplementing magnesium has the same benefits as consuming it through diet, including improved immune system functioning, stronger bones, better mood regulation, and other benefits.
Try the DESEJR® Magnesium Tri Complex supplement.
Is it better to take magnesium in the morning or at night?
It shouldn’t matter what time you decide to supplement magnesium.
But we would recommend keeping your schedule consistent, whether that’s taking a capsule in the morning, with your lunch, or before bed.
Key takeaways
Up to 75% of the adult population does not get enough magnesium daily. However, the top benefits of increasing magnesium include:
- Stronger bones
- Boost your workout with more energy
- Improve your mood & achieve better sleep
- Reduce inflammation & blood pressure
And let’s not forget - to achieve the health benefits of magnesium, you can take these in a daily supplement form. A life-saver for those who aren’t too keen on their leafy greens.
