Top Six Health Benefits Of Magnesium

Sharing some words from Kerry Torrens BSc. (Hons) PgCert MBANT. Kerry is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. 

What is magnesium?
From the regulation of muscle contractions and blood pressure, to energy production, blood sugar balance and even weight management and mood disorders, magnesium’s role in the body is plentiful. With such a long list of uses, it is no surprise it’s the fourth-most abundant mineral in the body, and involved in over 300 enzymatic reactions.

What forms of magnesium are there?
Found naturally in rocks and seawater, there are a number of forms of magnesium, including carbonate, chloride, hydroxide, oxide and sulphate, as well as glycinate, lactate, malate, citrate and orotate.

What are the health benefits of magnesium?

1. May strengthen bones and protect against osteoporosis
A number of population studies have reported positive associations between magnesium intake and bone mineral density in both men and women. This is because magnesium is involved in bone formation through its influence on bone turnover, as well as its role in potentiating vitamin D. Adequate magnesium may also play a part in keeping our muscles strong and healthy; this is an important strategy for preventing falls and fractures in the older population.

2. May help with depression and anxiety
Magnesium has been shown to have a mood-improving effect with benefits achieved both with or without the use of antidepressant medication.

3. May lower blood pressure
For those with hypertension, magnesium may help regulate blood pressure. There are also wider cardiovascular benefits, with higher magnesium intakes linked with reducing the risk of strokes.

4. May alleviate headaches/migraines
Magnesium deficiency appears to play a part in the development of migraines and headaches. However, evidence supporting the use of supplementation to prevent or reduce symptoms is, currently, limited.

5. May improve sleep
As we age, we experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of 60-80 year olds suggests the mineral may help reverse these changes. For the rest of us, magnesium may also be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition.

6. May alleviate pre-menstrual syndrome (PMS)
For many women of reproductive age, the strains of cyclical anxiety, stress, mood swings and bloating as well as menstrual migraine have a significant impact on quality of life. Interesting studies suggest magnesium alone and in combination with vitamin B6 may help alleviate some of these symptoms.

What are some food sources of magnesium?

Foods that are high in magnesium include:
Avocado

Banana
Leafy greens
Beans and lentils
Nuts and seeds
Quinoa and other unrefined grains
Dark chocolate (min 70% cocoa)
Try consuming more of these foods to help reduce symptoms of magnesium deficiency. You may be surprised to find out that it’s all you needed to feel better!

Although found in a number of foods, including green leafy vegetables, nuts and seeds, unless you’re eating a varied diet you may not achieve the recommended daily amount of 300mg (men) 270mg (women). Nutritional surveys support this, with reports of low magnesium levels among young adults in their 20s, especially women.

Other aspects of our diet can affect how efficiently we absorb magnesium. These include high intakes of caffeine and zinc supplementation.

What about magnesium supplements?
If you’ve been advised to take a supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the condition you want to address. The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. Common forms of magnesium that you’re likely to see on a supplement label include magnesium citrate, oxide, glycinate and malate. See the quick guide below on magnesium forms and suggested applications:

Magnesium citrate

Suggested uses: Occasional constipation, depression and anxiety

Smaller dose of elemental magnesium per capsule, so a daily dose is more likely to involve multiple capsules.

Magnesium oxide

Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual)

Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose.

Magnesium chloride

Suggested uses: Heartburn, constipation
Used in topical applications to ease muscle soreness

Magnesium lactate

Suggested uses: stress, anxiety
Gentler on the digestive system, so useful option if you need to take high doses

Magnesium malate

Suggested uses: Heartburn, fatigue
Gentler on the digestive system and is less likely to cause laxative effects

Magnesium taurate

Suggested uses: Heart arrhythmia, brain function, regulates blood sugar

Magnesium L-threonate

Suggested uses: Depression, memory loss (including age-related)

Magnesium sulfate (epsom salts)

Suggested uses: Bath and foot soak to ease muscle aches, relaxation and stress relief, constipation.

Magnesium glycinate

Suggested uses: Heartburn, sleep, mental calm and relaxation, anxiety and depression

Magnesium orotate

Suggested uses: Heart health, energy support

Although magnesium supplements are well-tolerated by most people, some people experience symptoms such as nausea and diarrhoea. In order to minimise the risk of side effects, take the supplement with food and away from medication. High doses (more than 400mg) are more likely to cause digestive upset and currently there is insufficient evidence to support what the effects of high doses may have over time. Always keep to the directions on the label and refer to your GP or health professional if you are unsure.

Last words
Certain groups are more likely to be at risk of low levels of this important mineral – these include older adults, type 2 diabetics and those with gut issues, such as Crohn’s disease. However, before you supplement you should be aware that certain medications may interact with magnesium or affect magnesium status so it is vital you speak with your GP before taking a supplement.

Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.

Words above and more to read with all relevant research links can be seen here

IMPORTANT PLEASE NOTE:

Articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Eat your Leafy Greens

they are so healthy - read more here

Dear reader, we bring a variety of articles, studies, recipes etc. to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan