Magnesium is an essential mineral that we all have heard about at one point or another in our lives. But, the curiosity over the element has only recently increased. Why? Magnesium supplements have been all over social media where they are said to help with different problems that one might be facing. Here’s a rundown from the basics to the most popular questions surrounding magnesium’s popular surge.
Basics: What is Magnesium and What is the Recommended Quantity?
Magnesium is essentially a nutrient that helps in the overall functioning of the body by supporting over 300 biochemical reactions through different processes. And while the appropriate amount of the mineral depends from person to person, on average, men need approximately 400 mg and women need 350 mg of magnesium per day.
The Power of Magnesium: Top Benefits
1. Improves Muscle Function
For the process of muscle contraction and relaxation, magnesium is vital. Not only does It prevent different muscle problems like cramps and spasms but also helps in a speedier recovery post-exercise.
2. Blood Sugar Control
Magnesium improves insulin sensitivity and glucose metabolism and is known for regulating blood sugar levels. According to a study, People with a risk of diabetes are recommended magnesium supplements.
3. Enhances Energy Production
The nutrient is heavily involved in energy metabolism helping with the breakdown of macronutrients such as carbohydrates and fats. Latoya Cruz, a nutritionist working for The Beauty Chef based in Australia, counts down the main Magnesium advantages:
“Magnesium assists with over 300 biochemical pathways in the body, including maintaining normal nerve and muscle function, and assisting with protein synthesis.”
4. Promotes Heart Health
By helping in the regulation of heart muscles, magnesium benefits our cardiovascular health too. It can also aid in other popular heart-related issues including lower blood pressure and hypertension.
5. Supports Mental Health
A study has shown that magnesium intake can lead to decreased anxiety. The nutrient is also said to help in improving mood and stress.
6. Supports Bone Health
By enhancing calcium, yes another important nutrient, absorption, magnesium benefits the human body by maintaining bone density. It also supports one’s bone structure and activates Vitamin D.
7. Better Sleep Quality
The magnesium benefit that has everybody talking about recently… improving sleep. It promotes relaxation and regulates melatonin, the sleep hormone that may make you sleep faster. We are going to read more about this point further…
Fuel Your Wellness: Superfood Magnesium Sources
We usually can get the required amount of magnesium every day through our regular diet. If you do not have these items in your routine, then only the need for pills may arise. So, here are some of the magnesium foods you should add:
Avocados: Another superfood that’s found in an array of fans over the internet, avocado can produce around 60 mg, making it a top choice among magnesium sources.
Nuts and Seeds: Different nuts and seeds are high in many nutrients that are excellent for our body and mind. Some of those that are particularly high in magnesium include pumpkin seeds, almonds, cashews, and chia seeds.
Dark Chocolate: Dark chocolate comes out at the top of the delicious cocoa varieties once again as just one serving (28 grams) can give you 65 mg!
The Magnesium Supplement Debate
The sales of magnesium supplements have been boosted because people have seen results as their sleep efficiency, pain management, and other problems get better. But, should you get that magical supplement that is being popularly consumed today? Here are viewpoints on both sides to help you make your decision:
In Favor
While we get the magnesium RDA right from our natural food, many people’s daily dietary patterns may not be filled up with magnesium sources and they would like to fill this gap with a supplement Instead.
Cruz lists the conditions that magnesium supplements can help with:
“People who experience migraines, dehydration, stress and anxiety, insomnia or poor quality sleep, fatigue, hormonal irregularities, cortisol irregularities, and those with inflammation may all benefit from a magnesium supplement.”
Against:
While the health perks are many, not everybody needs to take a daily magnesium supplement just because… Since, there is no specific medical test to check your stable magnesium level as a test will give you the result of a specific time, one week, you can have magnesium deficiency and discover the next week, you don’t.
Dr. Jennifer Ashton, a nutritionist, comments on the caution of magnesium supplements:
“I can’t emphasize this enough, because supplements are not regulated in the same way as FDA-approved medications, you have to proceed with caution. Too much magnesium can be dangerous and in some cases life-threatening.”
FAQs
Q. Does magnesium help you sleep?
While there are studies based on this very concern and surely more to come, the long and short of the question would be the popular answer you may hear everywhere… yes and no.
This is because it depends from body to body. Some people really feel comfortable before taking a magnesium pill two to three hours before sleep while others say that it doesn’t help and rather adds to their underlying conditions.
Q. What are the most popular forms of Magnesium intake?
Various types of magnesium supplements are taken for different purposes. Here are some of the most popular forms of the nutrient and their respective uses:
- Magnesium Glycinate- Sleep/ General Replacement
- Magnesium Citrate- Constipation
- Magnesium Taurate- Anxiety
- Magnesium Malate- Body Ache/Pain
Q. What is the best time for magnesium intake?
The best time for magnesium intake varies for everybody. However, it’s most commonly taken in the evening or night to help in the process of sleep or restlessness. Dr. Tara Scott, who specializes in women’s health and hormone-related issues, quotes:
“I think it’s best to take magnesium at night because it can help you fall asleep. Magnesium is involved in over 400 enzymes in your body. One of the things it does is it helps you relax.”
Q. What is the difference between Magnesium and Melatonin?
People have been comparing magnesium supplements with melatonin ones as they both have become popular for providing better sleep quality. But, both have different tasks which Dr. Alan Mandell describes the best:
“Magnesium, the nutrient, reduces stress and helps you sleep longer in contrast to melatonin which helps you get to sleep faster. Both magnesium and melatonin can be used for insomnia even in combination treatments but it’s a magnesium that helps regulate the neurotransmitters.”
Conclusion
There’s no doubt that magnesium is an important mineral needed by our body for a healthy lifestyle. Incorporating magnesium-rich foods and supplements can significantly help in various health conditions. Remember though it’s not just about taking over-the-counter pills, always talk to your healthcare provider before starting any supplement or changing your diet.