Are you looking for a way to improve your sleep, reduce anxiety, support heart health, or enhance your overall well-being? Magnesium is the trendiest new supplement you never knew you needed.
What does magnesium do?
Magnesium is an essential mineral and electrolyte that helps regulate blood pressure, strengthen bones, balance nitric oxide in the body, support growth and development in infants and children, neutralize stomach acid, aid digestion, and helps our nerves, muscles, and tissues function. Needless to say, magnesium is an important nutrient for our bodies, and magnesium deficiency can really hurt our bodies. If you lack the proper amount of magnesium, you might experience high blood pressure, muscle weakness and cramps, osteoporosis, insomnia, or mood swings, among many other effects.
Shouldn’t I get magnesium from my diet?
In theory, we should be able to get adequate amounts of magnesium from the food we eat each day. However, soil depletion decreases the amount of magnesium in crops that are sources of magnesium. Also, people who have digestive disorders or who have taken high amounts of prescription medications—including antibiotics—often have trouble absorbing magnesium from food.
If I want to consume magnesium without taking a supplement, which foods are sources of magnesium?
If you haven’t taken a lot of medication, do not have a digestive disorder, and aren’t concerned about soil depletion from your food sources, you can aim to get enough magnesium through dietary choices alone.
How much magnesium should I take?
If you’re choosing to take magnesium in supplement form, the amount you should take varies by gender, age, and whether you’re pregnant or breastfeeding. Typically, doses less than 350 mg per day are safe for most adults. However, you should check with your doctor before you start taking a magnesium supplement to see what dose is right for you, and whether magnesium has negative interactions with any medication you’re already taking.
What results can I expect to see from increasing magnesium intake, whether through supplements or magnesium-rich foods?
While it’s impossible to guarantee certain results from increasing magnesium intake, those taking magnesium supplements and those getting adequate magnesium from their diets have experienced a host of benefits. You can get magnesium from spinach, bananas, avocados, broccoli, brussel sprouts, black beans, almonds, and more.
If you’re feeling low energy, magnesium has been shown to help with that because it activates ATP in the body, which regulates energy levels. Conversely, if you’re feeling nervous, magnesium aids the functioning of GABA, which is a neurotransmitter that helps produce serotonin and thus regulate mood. Magnesium can also help you fall asleep faster, promote digestive relief, and relax muscles that ache or experience spasms. It can support heart health, prevent migraines, and even prevent osteoporosis. It’s easy to see why magnesium has become such a popular supplement because it can help just about anyone looking to improve their health.
While nothing is a magical cure-all, magnesium is a jack-of-all-trades when it comes to supplements. If you’re experiencing or seeking to prevent a health problem, investigate whether you’re getting enough magnesium and consider adding it to your health regimen.