People in the comments have rushed to share how increasing magnesium in their diet has contributed to their overhaul wellness, so we went ahead and asked Gilly Brunton, Registered Nutritionist (RNutr) at Wild Nutrition., for some real expert advice to confirm if there is real truth to this.
What does magnesium do to the body?
Magnesium is a mineral that is essential for human health. It plays a role in the metabolism of food. It also helps regulate blood sugar levels, blood pressure.
“Recently, magnesium has had some really good press for helping with sleep, particularly during the Perimenopause and Menopause life stages. However, magnesium has numerous other benefits and is adaptogenic, meaning that it helps with energy whilst helping us to relax. It is extremely busy (constantly), offering over 600 cellular reactions for over 300 functions in the body.” says Gilly Brunton.
Additionally, it can be especially beneficial for people with diabetes. Magnesium also supports energy production. Chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.
One of the most important benefits of magnesium is its ability to reduce muscle cramps and spasms, so it can also help improve athletic performance. It supports energy production by reducing fatigue and increasing energy levels. Hence why you may feel sluggish when magnesium levels in your body are low.
“It’s adaptogenic (like a chameleon) when it comes to processes and provides assistance to our brains, hearts, blood glucose regulation system, energy pathways and psychological and neuromuscular function. Naturally, we find it in pumpkin seeds, greens (including swiss chard and spinach), almonds and, thankfully, quality dark chocolate.” Gilly adds.
What are the benefits of magnesium?
Another benefit of magnesium is its ability to improve sleep. Magnesium helps to relax the muscles, promote calmness and reduce stress, which can make it easier to fall asleep and stay asleep. This can be especially beneficial for people who suffer from insomnia or other sleep disorders.
Gilly says: “There has been a significant amount of research which observes the effects of magnesium, including positive outcomes in studies examining heart disease, depression and low mood; our blood glucose measures and muscle function. Magnesium, known as ‘nature’s natural sedative’, helps to calm the mind and body, helps with our ‘wake and sleep cycle’ via the regulation of melatonin production and can help calm nerve activity.”
Magnesium also helps to regulate the heartbeat and blood pressure, which can reduce the risk of heart disease. It has anti-inflammatory properties, which can help to prevent the formation of plaque in the arteries. As well as being important for heart health, magnesium also plays a role in the formation and maintenance of bone tissue, which can help to prevent osteoporosis.
Gilly also says that Magnesium deficiency may also be responsible for menstrual migraines. “Our magnesium levels, due to hormonal fluctuations, tend to be a lot lower during menstruation, due to blood loss. Also, when producing higher levels of oestrogen and progesterone, the lower our magnesium levels can become.” Gilly adds.
“It is advisable to find a food grown, more natural, magnesium which doesn’t contain synthetic ingredients (including binders, fillers and preservatives) and is, therefore, much better absorbed.” Gilly reccomends.
Are there any side effects from having magnesium supplements?
Although too much magnesium from foods isn't usually a concern for healthy adults, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhoea.
Gilly also reminds us that: “As a supplement it is well-tolerated by the body, but food processing and heating may reduce the magnesium content in our foods. Whilst protein appears to increase the uptake of magnesium, excessive alcohol and caffeine consumption and some medications can decrease the absorption and utilisation of magnesium.”
In addition to this, the magnesium in supplements can interact with some types of antibiotics and other medicines. We advise you to check with your doctor or pharmacist if you're considering magnesium supplements.
Here are the best magnesium supplements to try:
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