Why Magnesium is My Most Loved Supplement

If I were to recommend one supplement to everyone it would be magnesium!!! Magnesium is one of the most abundant minerals in the human body and is required in over 300 enzymatic reactions. Because it is so widely used we need to consume a lot in our diets to keep up with the demand. However, due to poor diets and stressful lifestyles resulting in an increased demand for magnesium, most people tend to be in a deficit. 

Most of our magnesium is kept within cells or within bones and so a blood test isn’t effective to assess your magnesium status. If your serum/blood levels are low then you are seriously low in magnesium! 

7 Key Functions of Magnesium:

1. Energy Creation
   We need magnesium to convert the food we consume into our energy currency - ATP. Without enough magnesium you may feel more tired, sluggish and flat. 
   

2. Muscle Movement
   Magnesium is required for the function of muscles in so many regards - contraction, relaxation, energy production and electrolyte balance. 

3. Nervous System Regulation
   Because magnesium stimulates GABA - a calming neurotransmitter - it works to slow the nervous system down and bring a calming effect. 

   A 2017 systematic review suggests that magnesium supplementation has a beneficial effect on those with anxiety. 

4. Blood Sugar Regulation
   Magnesium is well known for the regulation of blood sugar levels. It works to remove glucose from the blood and shift it into muscle cells. 

   There is a lot of research to show the benefit of magnesium supplementation for reducing insulin sensitivity and improving metabolic control in type 2 diabetics. 
   

5. Brain Function and Mood
   Magnesium helps to produce mood boosting neurotransmitters - dopamine and serotonin. Also, because of its calming effect on the nervous system it works to reduce symptoms of anxiety and depression. 

   Research shows a significant association between low dietary magnesium intake and depression.

6. Heart Health
   Due to magnesium's role in muscle contraction it also has an important role in regulating your heart's rhythm. 

   A 2021 systematic review has shown that magnesium can safely work to lower blood pressure in those with hypertension. 
   

7. Bone health
   Magnesium is important for vitamin D metabolism which is a crucial mineral for bone health. Magnesium is also largely stored within bones and plays a functional role here with bone mineralisation and growth. 

   In fact, a recent review has shown that higher magnesium intake is associated with better bone mineral density in hip and femoral bones. 
   

Deficiency can show up in a number of ways due to its many functions. Signs to look out for:

• Cramping - the most obvious sign! 

• Restless legs syndrome

• Muscle spasms or twitching

• Struggling to fall asleep and stay asleep

• Abnormal heart rhythms

• Headaches or migraines

• General aches and pains

• Pre-menstrual tension

• Poor energy and concentration

• Poor blood sugar regulation

• Anxiety

The best food sources of magnesium are whole grains, beans, leafy green vegetables and nuts. Refining grains will remove most of the magnesium which limits what could be a really good magnesium intake source for many people. Low soil levels of magnesium also limits the content in these food sources. 

If you tick a couple of the above symptoms and want to optimise your health I would encourage you to think about trialling a magnesium supplement to see how you feel! 

1. Magnesium Glycinate/bisglycinate (magnesium joined to the amino acid glycine)
   Best all rounder and what I would recommend in most circumstances for its bioavailability and effectiveness. The addition of the amino acid glycine is particularly beneficial as it’s very soothing on the nervous system therefore also helping with sleep and mood disorders. 
   

2. Magnesium Threonate & Orotate
   These types of magnesium are great for poor cognition, heart health, mood and brain related injury. 

If you are unsure of which type I would always start with magnesium glycinate/bisglycinate - sometimes also referred to as magnesium amino acid chelate. 

Dosage? 

• A great maintenance dose is 300mg per day 

• Depending on symptoms and what you are trying to address I would increase this to 600mg per day. For example, the best benefit for headaches and migraines is seen with 600mg per day

• Athletes (those who exercise regularly) have a 20% increase in demand for magnesium so I would start with 300mg per day and if you still experience any of the symptoms mentioned above increase this dose 

• The only side effect of magnesium is a loose bowel motion. So, you’ll know you’re having too much if this happens! 

You can also soak in an epsom salt bath (magnesium sulphate) as a nice relaxing way to increase your magnesium levels. This is great post exercise to support muscle recovery. 

If you need help sourcing a good magnesium please reach out.

Grace x