Magnesium is an essential mineral involved in over 600 biochemical reactions in the human body, including enzyme activation, energy production, and regulation of other vital nutrients. It is crucial for the optimal functioning of organs, including the brain. Low magnesium levels can lead to significant health issues.
This is especially true in the brain, where magnesium deficiency can cause symptoms like fatigue, anxiety, depression, irritability, fear, insomnia, confusion, restlessness, and memory loss. Magnesium is also vital for heart function, blood pressure control, bone health, and proper nerve and muscle tone. Providing the body and brain with what they need leads to better function.
Different Types of Magnesium
- Magnesium Glycinate: It combines magnesium with glycine, offering excellent absorption and minimal digestive discomfort. It’s ideal for mood support, improving sleep, and relieving anxiety or depression. Typically found in capsule or powder form, it’s a great option for those seeking calming effects, especially in the evening. Magnesium glycinate may also provide anti-inflammatory benefits.
- Magnesium Citrate: Is affordable, absorbs well, and works gently to relieve constipation. It’s a good choice for bowel regularity, though it may not be as calming as glycinate. Research suggests magnesium citrate may help prevent migraines, but high doses may cause digestive discomfort. It’s also been studied for alleviating PMS symptoms.
- Magnesium Oxide: is the least absorbable form, but it’s the most affordable. Due to its low bioavailability, you may need higher doses, which could cause digestive issues. It’s commonly found in tablet form in many stores.
- Magnesium Carbonate: turns into magnesium chloride in the stomach, offering stomach-soothing effects. It’s often consumed in powder form, and when mixed with water, it forms magnesium citrate, which has better absorption. This option provides calming benefits and can be a pleasant way to support digestion.
- Magnesium Malate: is a type of supplement made from magnesium and malic acid (malate). Magnesium malate has been proposed as a possible treatment for fibromyalgia, a disease characterized by pain, fatigue, insomnia, and depression. Magnesium malate has a high bioavailability and is believed to be quickly and easily absorbed after consuming.
- Magnesium Sulfate: Magnesium sulfate, also referred to as Espom salts, may be used to treat pre-eclampsia and eclampsia during pregnancy. It is typically administered intravenously by a healthcare professional. Magnesium sulfate may also be beneficial as an anticonvulsant (seizure medication) and laxative.
- Magnesium Taurate: It may help with high blood pressure (hypertension).
- Magnesium L-Threonate: is a supplement form of magnesium that may have brain health benefits. It’s made from a combination of magnesium and threonic acid. In one study, magnesium L-threonate increased magnesium levels in the brain better than other forms of magnesium, which may help with cognition (mental processes such as thinking and learning).
- Magnesium Chloride: Magnesium chloride may increase dietary magnesium and help treat certain health conditions. Some research suggests that magnesium chloride may benefit people with type 2 diabetes (when the body does not use the hormone insulin properly, causing high blood sugar).
The top benefits of magnesium:
- Improved Sleep and Mood: Magnesium enhances sleep quality, boosts energy, reduces stress, and promotes overall well-being. Studies suggest magnesium supplementation can improve sleep and reduce feelings of anxiety, contributing to better mood and stress management.
- Metal health: Magnesium is vital for various metabolic processes, including brain function, and is essential for serotonin production, which boosts mood and emotional stability. Supplementing with magnesium over time has been shown to reduce symptoms of depression and anxiety, with effects similar to the antidepressant Imipramine. While not a substitute for professional mental health treatment, it can support therapy and help address deficiencies that may worsen depression.
- Energy Booster: Magnesium plays a critical role in energy production. Magnesium supplementation has been shown to relieve fatigue, particularly in patients with chronic fatigue syndrome, improving overall energy levels.
- Heart and Vascular Health: Magnesium supports proper heart function, vascular health, and blood pressure regulation. It helps prevent heart disease, strokes, and various cardiovascular issues, including arrhythmia and high blood pressure.
- Blood Sugar Control: Magnesium is essential for insulin secretion and action, helping manage blood sugar levels. Supplementing magnesium can improve insulin sensitivity, glucose tolerance, and red blood cell membrane function, particularly beneficial for people with diabetes or prediabetes.
- Pregnancy Support: Magnesium needs increase during pregnancy. Deficiency during this time can lead to complications such as gestational diabetes, preeclampsia, and premature delivery. Supplementing magnesium during pregnancy has been shown to reduce these risks significantly.
- PMS, Menstrual Cramps, and Menopause: Magnesium helps balance hormones and relieve symptoms of PMS, painful menstruation, and menopausal hot flashes.
- Migraine and Tension Headaches: Supplementing with magnesium has been shown to reduce the frequency and severity of headaches, with a recommended daily dose of 400–600 mg.
- Attention Deficit Disorder (ADD): Magnesium supplementation has shown positive results in reducing hyperactivity and improving behavior, particularly when combined with other nutrients like vitamin D.
- Fibromyalgia: People with fibromyalgia often have low magnesium levels. Supplementation has been found to improve energy and reduce pain and tender muscle points, helping manage chronic fatigue and musculoskeletal pain.
- Asthma and COPD: Magnesium promotes the relaxation of bronchial muscles, improving airway function and easing breathing. Oral supplementation, along with intravenous magnesium, has been found to improve symptoms and reduce flare-ups in asthma and COPD patients.
- Bowel movements: When you take magnesium for constipation, it helps your small intestine absorb water. That increases the pulsing movement of the intestines (peristalsis) that enables bowel movements. There is more than one type of magnesium for constipation. Your choice of which one to take may come down to whether you prefer a pill, powder, or liquid.
Here’s a list of foods that contain magnesium:
- Whole wheat: 117 mg of magnesium per 100 grams of whole wheat flour.
- Spinach: 157 mg of magnesium per cup of boiled spinach.
- Quinoa: 118 mg of magnesium per cup of cooked quinoa.
- Nuts and seeds:
- Almonds: 76 mg of magnesium per ounce (18% of the recommended daily intake).
- Cashews: 83 mg of magnesium per ounce.
- Peanuts: 50 mg of magnesium per two tablespoons of peanut butter.
- Dark chocolate: 64 mg of magnesium per 1 oz serving.
- Black beans: 120 mg of magnesium per cup of cooked black beans.
- Edamame beans: 50 mg of magnesium per half cup of shelled, cooked edamame beans.
- Avocados: 58 mg of magnesium per fruit.
- Tofu: 37 mg of magnesium per half cup.
- Yogurt: 29 mg of magnesium per cup.
Before adding magnesium supplements to your routine, it’s important to consult with a healthcare professional. While magnesium offers a wide range of health benefits, the right dosage and form can vary based on individual health conditions. A doctor can help determine if magnesium supplementation is appropriate for you, especially if you have pre-existing medical conditions or are taking other medications. This ensures you receive the most effective and safe approach to incorporating magnesium into your wellness regimen.
Source: healthline.com/webmd.com/
