The Power of Magnesium

April 5, 2023

As part of a balanced diet, it is important to ingest essential vitamins and minerals to support all of our body’s functions. From vitamins such as A, D, and E to minerals such as calcium, potassium, iron and zinc. Magnesium is one of these essential minerals that is vital to our overall health as humans and can be something that just about every living person can benefit from including in their diet. However, with today’s strained farm lands, many of these minerals, including Magnesium, have been depleted in the soil and therefore are not in our foods in quantities they once were. So, even with the most focused diet that prioritizes whole foods, we can still lack some of these essential vitamins and minerals to the level that best supports our overall health. Even the “daily recommendations” seem to fall short of what can OPTIMIZE your health. Let’s dive into what magnesium is used for in the body and some of the overall benefits people see from supplementing with it.

Here are a few of the vital functions that magnesium plays a role in the body:

  1. Influence hydration levels
  2. Helps with muscle and nerve function
  3. Assists in blood sugar regulation (assists insulin)
  4. Helps boost serotonin and deregulate glutamate
  5. Energy (ATP) production
  6. Bone development
  7. Synthesis of DNA/RNA

Signs you may be deficient in magnesium: muscle cramps/twitches, insomnia, anxiety, migraines, diabetes, obesity, high blood pressure, constipation, reflux, osteoporosis, IBS, ADD, palpitations. While this does not mean anyone with the prior issues can solve them by simply adding magnesium into their diet, however, it can be a useful piece to the puzzle.

Another great benefit is improved sleep and decreased stress levels. Melatonin, something that is very popular for people to take/seek out to assist in sleep, is made through a process that involves magnesium. Therefore, taking it can aid in this process. Dreams become more vivid as well, ensuring we are reaching REM sleep which is vital to our overall health.

When it comes to the best ways to boost your supplementation of magnesium, there are many different forms you can take. There are magnesium chloride, aspartate, oxide, citrate, lactate, malate, taurate, glycinate, orotate, sulphate and L-threonate. Some forms are slowly absorbed and can have a “flushing” affect to them (due to the water brought into your bowels), causing some gastrointestinal distress which can have a laxative effect. So it is best to find forms that are more actively transported and will not cause this to happen. This means chelated versions, such as glycinate and threonate, are usually tolerated better. The glycine is also helpful for relaxation and stress relief, further helping sleep.

In the end, most people will highly benefit from increasing magnesium supplementation. There are over 300 processes in the body that use this important mineral, and will likely have a very positive impact on your health. The biggest impact being reduced stress/anxiety, improved sleep, improved muscle function and improved bone health. Start with smaller doses (perhaps around 400-600mg) and work your way up as your body tolerates. Consider magnesium supplementation to improve your overall stress, sleep and OPTIMIZE your health!

Prior to beginning any new supplements, it is important to consult with a qualified healthcare professional for any specific medical concerns or advice. Seek the advice of a physician or pharmacist to ensure it is safe and appropriate and will not negatively interfere with other medications or supplements you may be taking.