Magnesium Matters: Why This Mineral is Essential for Your Health

Magnesium Matters: Why This Mineral is Essential for Your Health

Magnesium is a trending mineral at the moment. Everyone seems to be talking about why you need more magnesium. Some of this buzz is based on truth because magnesium has over 300 functions in the body, such as maintaining healthy sleep, improving mood, and supporting energy production.1 

If you are curious about magnesium and why everyone is talking about it, here is everything you need to know about the importance of magnesium in your diet. 

What is Magnesium?

Magnesium is an essential mineral found mostly in plant foods such as green leafy vegetables, beans, and nuts. Although many foods are a source of magnesium, many people don’t get enough. 

Beyond just not eating enough magnesium-rich foods, inadequate magnesium in our diets may be due to mineral depletion in the soil. Our food may not be providing as much as we think. Other factors such as caffeine and alcohol intake can also deplete magnesium stores over time.

Not getting enough magnesium can eventually result in a deficiency. Some signs you may not be getting enough include:

  • Loss of appetite
  • Vomiting, nausea
  • Osteoporosis or increased risk of fracture
  • Muscle twitches or cramps
  • Mental health concerns, such as an inability to handle stress or low mood
  • Problems sleeping
  • Fatigue or muscle weakness
  • High blood pressure

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg per day for adult men and 310-320 mg per day for adult women.2 This can be achieved through a combination of magnesium-rich food and supplements. 

Benefits of Magnesium

Beyond just preventing deficiency symptoms, what are some of the other benefits of magnesium? Here are some of the main ways this mineral is always working for your health. 

Improved mood

Low magnesium intake has been associated with issues with mood, such as excessive stress, irritability, and nervousness. Magnesium helps stabilize certain neurotransmitters associated with mood regulation.3 

Better sleep

Magnesium is often called the “relaxation mineral” because of its ability to help calm nerves and alleviate muscle tension. This can help your body relax and get a better night’s sleep. Additionally, magnesium acts on certain neurotransmitters involved in helping you fall asleep and stay asleep.4 

Blood sugar support

Elevated blood sugar levels can lead to insulin resistance, metabolic syndrome, and a myriad of other chronic illnesses. Magnesium plays a role in helping the body handle excess sugar and supports normal insulin function.5

Improved exercise performance

The body utilizes magnesium when you exercise, as it plays a role in energy metabolism. When you are done working out, replenishing the lost magnesium can help reduce fatigue and improve recovery.6

With all of these benefits of magnesium for overall health and well-being, it's no wonder this mineral is so popular. 

How to Get More Magnesium

To meet your daily magnesium needs always start with eating enough foods high in magnesium. Aim to eat at least 2-3 daily servings of beans, green leafy vegetables, nuts, and seeds to be sure you are getting enough.

A supplement can also help if you don’t eat enough high-magnesium foods. Be cautious when you add supplements to your routine as magnesium can have a slight laxative effect. More is not better when it comes to magnesium, and you should always take the dose recommended on the label. Speak with your healthcare provider or dietitian if you have questions about how to supplement magnesium safely. 

Our Naturelo Magnesium Gummies make it easy for you to meet your daily needs in a delicious and convenient way. Two gummies contain 170 mg of highly bioavailable magnesium citrate, meeting 40% of your daily needs. Magnesium is a powerhouse mineral with so many benefits for your health and well-being, it's incredible that so many are discovering its amazing benefits.

 

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References: 

  1. Magnesium. (n.d.). Retrieved April 24, 2024, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. “Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride” at NAP.edu. (n.d.). https://doi.org/10.17226/5776
  3. Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients, 12(6). https://doi.org/10.3390/nu12061661
  4. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
  5. Morais, J. B. S., Severo, J. S., de Alencar, G. R. R., de Oliveira, A. R. S., Cruz, K. J. C., Marreiro, D. do N., Freitas, B. de J. E. S. de A., de Carvalho, C. M. R., Martins, M. do C. de C. E., & Frota, K. de M. G. (2017). Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition , 38, 54–60.
  6. Chen, H.-Y., Cheng, F.-C., Pan, H.-C., Hsu, J.-C., & Wang, M.-F. (2014). Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise. PloS One, 9(1), e85486.

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