Magnesium is one of 118 elements on the periodic table, but it’s so much more than just ‘Mg.’ This special element plays an instrumental role in our bodies.
If you want to learn more about Magnesium, you’ve come to the right place! Here is everything you need to know about its benefits, side effects, how to incorporate it into your diet, and more!
What is Magnesium?
We’ve established that Magnesium is an element that plays a significant role in our health, but what exactly does that mean? In short, Magnesium promotes healthy bones, muscles, and nerves. Luckily for us, this healthful ingredient is everywhere.
Keep reading to find out where else Magnesium can be found.
Magnesium is not only found in our bodies, but in many of the foods we eat on a daily basis. Additionally, Magnesium is the eighth-most abundant element in the Earth’s crust.1 We won’t be hearing of a Magnesium shortage anytime soon!
Magnesium is typically found in large deposits of dolomite and magnesite. This shiny, grey metal can also be found in seawater and is harvested from salt solutions with the addition of calcium hydroxide. Nearly 850,000 tons of Magnesium are harvested in saltwater in the U.S. per year.
But how did it all begin?
Magnesium was first recognized as an element in 1755 by Joseph Black. It was then isolated for the first time by English chemist Sir Humphrey David. The name Magnesium comes from Magnesia, a prefecture of north-eastern Greece where the mineral Magnesium Alba was first found.
In addition to its rich history, Magnesium is rich with health benefits listed below!
Magnesium plays a crucial role in our bodies, helping everything from constipation and pregnancy complications to heartburn and reducing stomach acid.
That being said, Magnesium is more than just a supplement - it's a significant contributor to hundreds of biochemical reactions occurring in our bodies. For example, Magnesium is instrumental in:
In addition to assisting biochemical reactions in our bodies, Magnesium boosts exercise performance by moving blood sugar into our muscles and disposing of lactate, which causes exercise fatigue.
Not only does Magnesium aid us physiologically, recent research has found that Magnesium also affects our moods! Though more research is required to know its precise role in relation to mental health, recent studies show that people with lower levels of Magnesium intake have a 22% greater risk of depression.
This means that maintaining sufficient levels of Magnesium in our bodies can help keep us happy. It’s safe to say Magnesium is a jack of all trades!
Magnesium is not only beneficial to our health but necessary for proper growth. Insufficient levels of Magnesium in the body could result in weaker bones and improper nerve functioning.
Specifically, Magnesium deficiencies can cause:
That’s why it’s so important to get your Magnesium fix in. Read how below!
Generally, the best sources of Magnesium are nuts, seeds, beans, greens, grains, wheat, and oats. Here is a list of the many Magnesium-rich foods we can eat to maintain sufficient Magnesium levels:
Magnesium is everywhere! As you can see, there are plenty of foods rich in Magnesium, so even picky eaters can get a healthy amount of Magnesium into their diets.
You can also incorporate a sufficient amount of Magnesium into your diet with Magnesium supplements in the form of pills or capsules. For those with restrictive dietary needs, refer to the information regarding Magnesium supplements below.
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If you have low Magnesium levels, Magnesium supplements may be just what you need. Taking Magnesium supplements can be a great way to meet your necessary daily Magnesium intake if you aren’t getting enough Magnesium from your diet alone.
The most popular Magnesium supplement is Magnesium Citrate. Magnesium Citrate comes in capsule form, is inexpensive, and is easily absorbable. This supplement works best for people who suffer from colon or rectal problems. If you have loose bowel movements, this may not be the most ideal supplement for you.
Additional forms of Magnesium supplements include but are not limited to:
The supplements listed above are most easily absorbed by the body. Like Magnesium Citrate, they come in the form of pills or capsules and are some of the more frequently used Magnesium supplements.
An important factor to remember when searching for the supplement that works best for you is to choose brands with a U.S. Pharmacopeia mark (USP). This mark indicates that the supplement has been tested for contaminants and potency.
Whether you are getting your Magnesium from supplements alone or by a combination of supplements and foods, it’s beneficial to your health to get that Magnesium fix however you can!
NightCap - one of my personal favorite magnesium supplements - is another great way to increase your magnesium levels. Aside from being rich in magnesium, it has additional health benefits that help me fall asleep at night.
If you want to learn more about NightCap, click here!
Speaking of sleep, let's discuss Magnesium's impact on your sleep cycle.
While more evidence is needed, recent studies show that Magnesium might actually help you fall asleep!
Remember when we said that Magnesium helps regulate neurotransmitters? Well, research shows that some of those neurotransmitters may be directly related to falling asleep. Magnesium benefits our sleep cycle in the following ways:
Though more evidence is needed, its various health benefits make Magnesium a superior alternative to counting sheep!
The best Magnesium supplements for sleep are Magnesium Citrate and Magnesium Glycinate.
Melatonin is another great supplement to take if you’re having trouble falling asleep. However, if Melatonin doesn’t work for you, or if you want to take something with added benefits, Magnesium might be right for you!
As mentioned previously, NightCap is also a great way to improve your sleep while simultaneously acquiring the benefits of Magnesium.
The EarlyBird Morning Cocktail
Experts recommend that men should incorporate 400-420mg of Magnesium into their daily diets. For women, experts recommend 310-320mg of Magnesium daily.
It’s important to note that most modern diets fail to provide us with sufficient daily doses of Magnesium. Good thing you’re a Magnesium expert now and know exactly how to increase your Magnesium intake if necessary!
When taken appropriately, (refer to dosage above), Magnesium is very safe to consume! Magnesium can become unsafe if taken at too high a dose. Be sure to take the proper amount of Magnesium to avoid the unwanted side effects of taking too much.
Side effects of taking too much Magnesium can include:
The side effects listed above are easily avoidable if you make sure to be cognizant of your Magnesium consumption. Magnesium supplements will always inform you on the bottle of how many mg you’re intaking per capsule, so you can avoid any unwanted side effects as long as you stick to the serving size that’s right for you.
Now that we're Magnesium experts, the only thing left to do is increase our Magnesium levels and reap the benefits! Still, in case you still have a few more questions, here are some frequently asked questions (and their answers) regarding Magnesium.
No, the body does not produce Magnesium on its own, so it’s essential to eat Magnesium-rich foods or take Magnesium supplements on a daily basis to promote good health.
Yes. Athletes, pregnant women, adolescents, people with diabetes, and people under high stress should pay special attention to their Magnesium intake levels.
Common signs of Magnesium deficiency include but are not limited to:
In short, yes, you can take Magnesium at the same time as other supplements. However, it is best to be cautious. It might benefit you to take Magnesium in the morning and another supplement in the evening to be as safe as possible. Ask a health professional what’s best for you.
Whether it be by consuming Magnesium-rich foods, or taking Magnesium supplements, maintaining sufficient levels of Magnesium is essential to our health. Now that you know everything there is to know about Magnesium, you’re in a great position to keep your body as healthy and happy as possible!
If you’re ready to get your Magnesium intake up but you’re not sure where to start, NightCap has a healthy dosage of Magnesium along with other important vitamins and minerals. Not only can NightCap help you maintain healthy levels of Magnesium, it can also help you fall asleep at night.
Of course, however you choose to incorporate Magnesium into your diet is up to you!
Now you know that Magnesium might just be the missing puzzle piece in your cultivation of good health! Hopefully, after reading this article you know just how to promote your body’s health, happiness, and well-being.