As the interest in naturally supporting our health and well-being grows, a desire to understand the key vitamins and minerals that positively affect our health begins to increase. Magnesium in particular has seen a surge in popularity recently, with many experts and health enthusiasts raving about its benefits for the mind and body. This hailed ‘mineral of the moment’ is a vital micronutrient that is found in many of the foods we eat and helps in supporting the proper functioning of our cells, organs and brains, as well as helping to maintain our muscles, nervous system and even stabilise our mood.
If you’re interested in finding out more about how this ‘miracle mineral’ can improve both your mental and physical health and support your overall well-being, keep reading as we dive into exactly what magnesium is and how it can benefit you.
What is magnesium?
Magnesium is a mineral that plays a vital role in over 600 enzymatic functions in the human body and is considered to be essential for the body to function properly. This miracle mineral is involved in many of the body’s processes including muscle and nerve function, energy production, maintaining bone health, nervous system regulation and balancing blood sugar levels.
Generally speaking, an average healthy human body contains between 20–25 grams of magnesium, with 60% of this being in our bones, 39% inside muscle cells such as the brain, heart, kidneys, and liver, and 1% is found in the bloodstream. Although magnesium is naturally occurring in the body with the consumption of a healthy balanced diet, some individuals may struggle to meet their daily requirements, resulting in magnesium deficiency and a need for supplements.
What are the benefits of taking magnesium supplements?
As mentioned above, magnesium is a multi-faceted, powerful mineral that can have a myriad of benefits for the human body. However, there are many people who struggle to get the right levels of magnesium that the body needs and therefore may choose to supplement the mineral to help increase levels. Although magnesium can be naturally found in many foods including whole grains, nuts, fruits and leafy greens, supplements can also be a great alternative to easily adding this essential mineral into your diet so you can see its many benefits.
May help combat depression
Some studies have shown that due to its critical role in brain function and mood, low levels of magnesium have been linked to an increased risk of depression. With this in mind, it is said that magnesium supplementation may help improve symptoms of depression.
May relieve stress and anxiety
Magnesium helps to regulate the body’s stress hormone, cortisol, by helping promote steady sleep-wake cycles and keep energy levels sustained throughout the day, in turn promoting a more relaxed body and mind.
May improve bone health
Magnesium is said to help to ensure that the parathyroid glands work normally. These glands are responsible for producing the hormones most important for bone health. Therefore, it is thought that magnesium supplements can help keep bones strong, improve their structure and can also help maintain normal nerve and muscle function.
Is magnesium good for sleep?
Yes, research suggests that magnesium can help promote a more restful sleep and aid in keeping healthy sleep schedules. Studies have shown that adults who take magnesium supplements found it helped with falling asleep faster and prevented them from waking up throughout the night. One study in particular actually found that not having enough magnesium in your system can cause troubled sleep with the potential for developing insomnia in more severe cases.
Magnesium is said to help activate the parasympathetic nervous system, which is responsible for keeping you in the ‘rest and digest’ state. It helps to regulate the neurotransmitters that send signals through the nervous system to keep your body and brain relaxed. This powerful mineral binds to gamma-aminobutyric acid (GABA) receptors which are responsible for quieting down nerve activity and preparing your mind and body for sleep. It is also thought that magnesium helps to regulate melatonin levels which are key to guiding sleep-wake cycles in your body.
Although the exact ways in which magnesium impacts sleep have not been conclusively proven by experts, many studies suggest that it can have an impact on the way certain chemicals behave in the brain.
Is it okay to take magnesium every day?
Yes, it is okay to take magnesium supplements every day as they can help contribute to the proper functioning of your body and mind, especially if you are showing signs of magnesium deficiency. Signs of magnesium deficiency can include:
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Low appetite
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Nausea and vomiting
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Fatigue and weakness
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Muscle spasms
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Abnormal heart rhythms.
If you are experiencing any of these above symptoms, you should seek help from a doctor as these symptoms could allude to many things and not just magnesium deficiency. Your doctor may recommend the addition of a supplement to your diet to help combat this if they find your symptoms are indicative of magnesium deficiency. It is important that you stick to the recommended daily dose of magnesium which is 270mg a day for women and 300mg a day for men, unless instructed otherwise by your doctor. Depending on the type of magnesium supplement you take, the dosage may vary, therefore it is always advisable to read the information on the label prior to taking the supplement.
Please note that we will always recommend you consult a healthcare professional before taking any supplement so that you are aware of how it will affect your body and whether it may have an impact on any other underlying health conditions you may have.
What are the best magnesium supplements?
There are many different strains of magnesium that you can take as supplements to help improve your health. The best magnesium supplement is dependent on the function you need it to perform and how you will consume the product. Most people opt for a magnesium capsule or powder however it can also be consumed in an oral spray form or used topically as lotions and bath salts to help soothe aching muscles and promote relaxation.
Different types of magnesium can be more effective at supporting different functions, for example, magnesium glycinate is thought to be the most effective type of magnesium to help improve your sleep and support mood, as the glycinate binds to glycine receptors in the brain to help relieve anxiety, whereas, magnesium citrate is thought to be most effective for energy, exercise and supporting digestion.
Pure Encapsulations Magnesium Glycinate and Well. Actually. Liposomal Magnesium Bisglycinate 160mg – Lime & Blackberry Flavour
Most magnesium supplements come in simple capsule forms that are easy to take, like this Pure Encapsulations Magnesium Glycinate. This supplement gives you 120mg of magnesium per capsule (recommended to take two capsules daily) and helps contribute to the normal functioning of the nervous system and reduction of fatigue.
If you find capsules hard to swallow or you want a supplement that’s more palatable then this Well. Actually. Liposomal Magnesium Bisglycinate will be best suited to you. Delivering 160mg of magnesium glycinate in a delicious lime and blackberry flavour, this liquid magnesium supplement uses an advanced Liposomal delivery method that encapsulates Magnesium within millions of Liposome bubbles which help to shield nutrients from harsh digestive processes to help to body easily recognise and rapidly absorb the supplement efficiently.
Browse through our full range of magnesium supplements and products here at Planet Organic to find the right fit for you.
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If you’re looking for more ways to support your mental and physical health, head on over to our full health and wellbeing collection to discover a variety of vitamins, minerals and speciality supplements from tried and tested brands that can help improve your health and support the proper functioning of your body and mind.
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