The Importance of Magnesium: How this Essential Mineral Supports the Body
- Natalie
- Jan 11, 2023
- 3 min read
Updated: Nov 15, 2024
Magnesium is an essential mineral that plays a vital role in many of the body's functions. It is involved in over 300 enzymatic reactions, including energy production, protein synthesis, and muscle and nerve function. Despite its importance, many people do not get enough magnesium in their diet.
Here are some of the key ways that magnesium supports the body:
Helps regulate muscle and nerve function: Magnesium is necessary for muscle contractions and relaxation, and it also helps to regulate nerve impulses. This is why magnesium is often used to help manage muscle cramps and spasms.
Supports bone health: Magnesium plays a role in bone mineralization and helps to maintain bone density. It is also involved in the synthesis of vitamin D, which is important for bone health.
Helps maintain heart health: Magnesium helps to regulate heart rhythm and blood pressure. It may also reduce the risk of heart attack and stroke.
Aids in digestion: Magnesium helps to regulate the contraction and relaxation of the muscles in the digestive system, which can help to prevent constipation.
Helps regulate blood sugar: Magnesium helps to regulate the release of insulin and the metabolism of carbohydrates, which can help to maintain healthy blood sugar levels.
It is important to get enough magnesium in your diet to ensure that these essential functions are supported. Good sources of magnesium include nuts and seeds, whole grains, green leafy vegetables, and legumes. If you are not getting enough magnesium through your diet, a magnesium supplement may be necessary. However, it is always best to consult with a healthcare provider before starting any new supplement. I have been using Seeking Health's magnesium Glycinate powder before bed and it helps my restless legs and aids in overall relaxation. Here are some things to think about before taking magnesium:
Determine your dosage: The recommended daily allowance for magnesium varies based on age and sex. It is generally recommended to aim for at least 310-320 mg for adult women and 400-420 mg for adult men. However, it is best to consult with a healthcare provider to determine the appropriate dosage for you, as too much magnesium can cause unwanted side effects.
Choose a form: There are several forms of magnesium available, including magnesium oxide, magnesium citrate, and magnesium glycinate. Each form is absorbed and utilized differently by the body. Magnesium oxide is the most common form, but it is not as well absorbed as other forms. Magnesium citrate is often used as a laxative, while magnesium glycinate is better absorbed and may be less likely to cause gastrointestinal side effects.
Consider your diet: Many foods, such as nuts, seeds, whole grains, and green leafy vegetables, are rich in magnesium. Incorporating these foods into your diet can help you meet your daily needs.
Take supplements with food: If you are taking a magnesium supplement, it is best to take it with food to help reduce the risk of gastrointestinal side effects.
Start slowly: If you are new to taking magnesium or are increasing your dosage, it is best to start with a smaller amount and gradually increase to the recommended dosage to allow your body time to adjust.
Monitor your symptoms: If you experience diarrhea, stomach cramps, or other gastrointestinal side effects while taking magnesium, reduce your dosage or consider switching to a different form of magnesium.
Consult with a healthcare provider: If you are pregnant, nursing, have a medical condition, or are taking any medications, it is important to consult with a healthcare provider before starting a magnesium supplement.
I am also a big proponent of testing for vitamin deficiencies. I have found success with companies like HealthLabs.com for nutritional health testing.
Don't hold off on this. Getting support with magnesium supplements could make a big difference in your energy, sleep and overall wellbeing.
