All about magnesium - the body's relaxation mineral
Whenever you are stressed, overwhelmed, tense or sore, magnesium is the nutrient to think about. While I would never say that there is one nutrient that everyone should be increasing, magnesium is about as close as it gets! Let’s take a look at what this mighty mineral has to offer and how you can get more into your day.
What is magnesium?
Magnesium is one of the minerals (a type of micronutrient) that the human body needs to function and thrive. And it is one of the most powerful too – it’s involved in over 300 chemical reactions in the body!
Unfortunately, this means that it is very easy for magnesium levels to become depleted. This can be due to not consuming enough, but also using it up too quickly when under physical or mental stress.
The many roles of magnesium
As mentioned, magnesium plays no less than 300 parts in the body! But some of the most critical include:
Energy production – magnesium is part of the cycle that creates usable energy in the body’s cells
Muscle and nerves – it works along with calcium to contract and relax muscles, as well as supporting the messages that nerves pass throughout the body
Bone health – that’s right, it’s not just calcium and vitamin D! Magnesium is critical for bone structure, with around 60% of your body’s magnesium being stored in the bone.
Heart health – magnesium is so essential for heart health that it can used in emergency medical situations to regulate heart rate and reduce blood pressure.
Stress – magnesium can reduce excess cortisol, one of the key stress hormones. This helps you to feel less stressed and better able to cope in stressful situations.
Sleep – when it comes to a good night of rest, magnesium is useful for reducing both physical and mental stress that can keep you awake at night.
The signs of too little magnesium
Unfortunately, the majority of people in modern society end up with low magnesium levels. This is partly because of dietary factors such as low intake of wholefoods and depleted soils. But it is also due to the body using more magnesium when under stress.
So how do you know that you need to consider upping your magnesium? You may see signs such as:
Fatigue
Decreased tolerance of stress
Muscle cramps
Irregular heartbeat
Anxiety
Poor sleep and insomnia
Headaches and migraines
Elevated blood pressure
Low bone density (eventually leading to osteoporosis)
Who needs more magnesium?
Like any nutrient, there are some people who need a higher intake of magnesium to support their wellbeing. This includes:
People who are under increased and/or prolonged stress
Athletes and anyone who trains frequently or at high intensity
Anyone using medication that depletes magnesium such as diuretics, reflux medication, steroids, insulin and some antibiotics
Diabetics, as high blood sugar levels can increase the loss of magnesium through the kidneys
How can I increase my intake of magnesium?
The good news? There are plenty of nutritious and delicious magnesium-rich foods to reach for. Some of my top picks include:
Leafy greens such as spinach and kale
Nuts and seeds such as almonds, pumpkin seeds and sunflower seeds
Wholegrains such as oats, quinoa and brown rice
Beans and legumes including black beans, chickpeas and lentils
Dark chocolate (yes, you read that right!)
Do I need to take a magnesium supplement?
That depends on your diet and lifestyle. However, magnesium is often indicated and you can take it in a variety of forms depending on your goals. For example, if you want a gentle option for increasing magnesium, you can use Epsom salt baths or magnesium oil/cream applied topically.
The right dosage and form is best determined by working with your healthcare practitioner. If you do take it as an internal supplement, be aware that too much too quickly or using a poorly absorbed form can lead to digestive upsets and diarrhoea!