Health Benefits of Magnesium

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:

• Nervous system regulation
• Gene maintenance (the creating and repairing of RNA and DNA)
• Protein Formation
• Muscle movements
• Energy creation

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:

• Fatigue
• Weakness
• Loss of appetite
• Nausea 
• Muscle contractions

That’s why it’s so important to get your Magnesium fix in. Read how below!

Magnesium-Rich Foods

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:

• Pumpkin seeds
• Almonds
• Cashews
• Peanuts
• Black beans
• Edamame 
• Avocado
• Potato
• Whole wheat bread
• Bananas
• Oatmeal
• Cereal
• Dark chocolate
• Salmon
• Raisins
• Broccoli
• Carrots
• Apples
• Brown rice
• Plain yogurt

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.

Magnesium Supplements

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:

• Magnesium lactate
• Magnesium malate
• Magnesium chloride
• Magnesium taurate
• Magnesium aspartate

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.

Magnesium and Sleep

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:

• Improves quality of sleep
• Reduces restlessness
• Makes it easier to fall asleep

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.

Magnesium Dosage

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!

Magnesium Side Effects

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:

• Confusion
• Low blood pressure
• Irregular heartbeat
• Slowed breathing
• Coma 
• Death

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.

Frequently Asked Questions 

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.

Does the body produce Magnesium on its own?

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.

Are there people who might need Magnesium more than others?

Yes. Athletes, pregnant women, adolescents, people with diabetes, and people under high stress should pay special attention to their Magnesium intake levels. 

How do I know if I am Magnesium deficient?

Common signs of Magnesium deficiency include but are not limited to:

• Irritability
• Muscle cramping
• Increased stress
• Tingling in your extremities (fingers and toes)
• Twitching

Can I take Magnesium at the same time as another supplement?

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.