Magnesium is crucial for a healthy body, but deficiency is alarmingly common. Magnesium controls a myriad of bodily functions, including the regulation of the nervous system, energy production, nerve signalling, muscle contraction, and even the functioning of the heart. All of these processes work together to make you happy and healthy, so an inadequate intake of magnesium can leave a substantial impact.
With modern diets often lacking in nutrients and high in processed ingredients, it’s more important than ever to watch that you’re getting enough magnesium each day. Even stress can reduce how much magnesium is absorbed during digestion.
Magnesium’s Role in Health and Wellbeing
Let’s talk through what magnesium actually does and the processes in the body that it affects.
Nervous System
Magnesium’s job in the nervous system is to help regulate how nerve signals fire. It’s basically a brake pedal so that nerves don’t get overexcited. That’s when nerve cells start firing more than they should, which can heighten stress and muscle tension.
If you’re consistently lacking magnesium, your body is holding tension, which will impact how you handle physical and mental stress. This tension also makes it harder to relax and calm the body.
Sleep
Magnesium plays a role in the production of melatonin and calms the nervous system, allowing for a good night’s rest.
Often, people who have low levels of magnesium find it difficult to finally drift off or to stay asleep without interruptions. They might get eight hours and still wake up feeling flat. When you’re consuming an adequate amount of magnesium, it helps the body maintain a deep and restorative state of sleep.
Muscles, Training and Recovery
To contract and relax, muscles rely on magnesium, which delivers energy, helps maintain electrolyte balance and helps clear waste products that cause cramping and poor recovery.
With low magnesium, the process of physical recovery is slower, plus the intensity of muscle pain that starts after exercise increases. Healthy levels of magnesium make workouts feel easier, and tissues repair faster.
Digestion
When it comes to digestion, magnesium relaxes the muscles in the digestive tract so that things move through smoothly. On top of that, it can help neutralise any excess stomach acid, improving heartburn and similar discomforts.
Magnesium pulls water into the intestines and softens stool, which, if you are prone to constipation or have a slow digestive system, can help significantly. Magnesium citrate is widely considered the best option for this mechanism.
Cognitive Function
Your brain relies on magnesium for memory, concentration and learning. It’s what regulates your receptors for neural communication, and when your levels are low, you may find your focus waning or your mood off. People with low magnesium often report experiencing a noticeable level of brain fog.
Recent studies also suggest that adequate magnesium levels help to delay the cognitive decline related to aging. That means better performance now and a healthier future down the road.
Increasing Your Magnesium Intake
The recommended daily intake ranges from 310 to 420 mg for adults and from 30 to 410 mg for infants, children, and adolescents. Getting the recommended amount is essential for overall health and wellness.
Foods Rich in Magnesium:
- Spinach, kale and dark leafy greens
- Pumpkin seeds
- Chia seeds
- Almonds and cashews
- Avocado
- Black beans and lentils
- Brown rice and quinoa
- Fish (especially salmon and mackerel)
- Cacao powder and dark chocolate
- Bananas
Eating a varied diet with plenty of whole foods can easily cover your daily intake. Processed and refined foods are mostly stripped of magnesium, so try to avoid these.
Magnesium Supplements
Supplements are a convenient way to increase your daily intake. They are highly concentrated and bioavailable, so large amounts can be absorbed at once. There are various types of magnesium supplements, and different forms provide different benefits:
- Glycinate absorbs effectively and works particularly well for sleep, stress, and nervous system support.
- Citrate suits people dealing with digestion issues and constipation.
- Threonate has the strongest research behind it for cognitive function and brain health.
If you’re dealing with a deficiency or just want to make sure you’re hitting your daily intake, come in and have a conversation with one of our knowledgeable practitioners at your next visit. We can look at what you are dealing with and point you toward the right form and dose for your situation.
