While there would have been a time when we had no issues getting enough magnesium from our diet (that's a recommended daily intake of 500mg), we now struggle to get just 200mg!
Some studies say that up to 50% of us are deficient in this mineral, meaning that we are definitely not able to reap the many benefits of magnesium.
That doesn't mean that we can't though. Several lifestyle and diet changes can ensure that we can reap the benefits of magnesium!
Just keep reading to find out what these many benefits are and how you can take advantage of them.
Disclaimer: this post is for informational purposes only and does not replace medical advice. You can read our full disclaimer here.
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Why are we deficient in magnesium?
Our culture's collective magnesium deficiency is partly due to pesticides that kill healthy bacteria in our soil, which usually helps plants to absorb magnesium.
This means that the plants we are consuming are magnesium deficient, in turn making us magnesium deficient.
Not only this, but other factors in our lifestyles such as food processing, caffeine, alcohol, sugar, high sodium diets and certain medications can decrease the amount of magnesium we absorb.
Also contributing to the problem is our high intake of calcium.
While it is true that calcium is an important mineral for factors such as bone health, if the ratio of calcium to magnesium is too high then this can lead to calcification in the body, which can worsen magnesium deficiency.
What are the symptoms of magnesium deficiency?
If you suffer from any of the following symptoms, a lack of magnesium could be the culprit:
- Fatigue
- Insomnia
- Restless leg syndrome
- Fibromyalgia
- Anxiety
- High blood pressue
- Type 2 diabetes
- Headaches
- Osteoporosis
- Muscle weakness and spasms
- Recurrent bacterial and fungal infections
- Behavioural disorders and mood swings
- Nutrient deficiencies
- Hypertension
However, these symptoms can also be indicators of many other diseases and conditions.
So if you're worried about any symptoms you may have then please consult a medical professional!
Benefits of Magnesium
If you're suffering from any of the above symptoms, you'll be glad to know that increasing the level of magnesium in the body can reverse the effects of magnesium deficiency.
These 14 impressive benefits of magnesium might just be enough to encourage you to try increasing the amount of this mineral that you consume.
1. magnesium reduces Anxiety
Physical symptoms of anxiety include problems with sleep, producing more sweat (especially on the hands or feet), shortness of breath, heart palpitations, racing heart, restlessness, dry mouth, tingling in the hands and feet, aches and pains and headaches.
Sound familiar?
There may be several causes for anxiety, particularly if you suffer from anxiety in relation to a particular stimuli (phobia) or social situation (social anxiety disorder).
However, feelings of general anxiety may be caused by a deficiency in magnesium, which helps with nervous system regulation.
To add to this, anxiety and stress can deplete the body of magnesium even more - it's a vicious cycle.
Luckily this can be improved by increasing your intake of magnesium!
2. magnesium can help Depression
There are many testimonials online about magnesium helping with the treatment of depression, even when antidepressant medication doesn't help.
It may sound like a far fetched claim, but magnesium can suppress the stimulation of stress hormones and act at the blood brain barrier to prevent stress hormones from entering the brain, leading to a feeling of general calmness.
This is why some people refer to magnesium as a natural chill pill!
However, take this with a pinch of salt. More research is needed to support these claims and there is a chance that these positive affects are due to placebo!
3. magnesium boosts Energy
If you're feeling tiredness and fatigue then an increase in magnesium could be the boost you need. That's because magnesium deficiency can result in less than optimal energy levels.
Magnesium deficiency can be an even bigger problem for athletes and fitness fanatics as low magnesium levels in the muscles mean we use more energy during physical activity than we need to and therefore tire more easily.
Forget your cup of coffee and think about upping your magnesium instead!
4. magnesium improves Sleep
People with magnesium deficiency often have a restless sleep and wake frequently during the night.
Many people who suffer from poor sleep hygiene report that supplementing with magnesium promotes a more restful sleep. This is because magnesium maintains healthy levels of the neurotransmitter GABA, which encourages relaxation.
Magnesium can also help with other symptoms of restlessness such as restless leg syndrome.
I used to suffer from RLS myself and know how awful it can be. Since supplementing with magnesium this reduced dramatically for me!
5. Magnesium improves muscle recovery
Supplementing with magnesium is a popular choice among athletes for good reason.
This mineral can help prevent muscle cramps and spasms and promote muscle recovery between workouts.
If you're suffering from sore muscles, a warm bath with epsom salts, which are high in magnesium, could provide you with some relief.
6. magnesium boosts Digestion
Magnesium is pivotal for effective digestion because it is a vital mineral in the synthesis of proteins and it releases enzymes that help the body digest and break down food for energy.
Furthermore, it relaxes the muscles in our intestines to reduce spasming, which can occur in digestive disorders such as irritable bowel syndrome.
Be careful though, as some forms of magnesium can cause diarrhea in individuals who are sensitive - more on this later!
Related: The Gut Brain Connection: The Link Between Gut Health and Mental Health
7. magnesium helps Headaches
Headaches and migraines are a painful symptom of magnesium deficiency that can significantly interfere with your quality of life.
Research suggests that people often have low levels of magnesium in the brain during a migraine attack.
It therefore makes sense that increasing the level of magnesium in the brain can reduce this uncomfortable symptom.
8. Blood sugar regulation
It is now widely accepted that there is a link between magnesium deficiency and insulin resistance.
To add fuel to the fire, people with insulin resistance may also expel more magnesium in the urine further adding to deficiencies.
Supplementing with magnesium can help to improve insulin sensitivity, prevent type 2 diabetes or slow the progression from pre-diabetes to diabetes. By helping to control insulin production, magnesium can reduce sugar cravings and prevent blood sugar spikes.
9. magnesium regulates hormones
Magnesium plays a huge role in hormone regulation such as the production of thyroid hormone and sex hormones.
In addition, as previously mentioned, magnesium calms the nervous system and prevents the body from producing too much coritsol, which can affect hormones such as estrogen, progesterone, testosterone and LH.
Supplementing with magnesium is a natural treatment for hormonal imbalances such as PMS, PCOS, thyroid conditions, perimenopause and adrenal fatigue.
It's benefits for hormone regulation is why I recommend this supplement to help with the transition off of hormonal birth control!
10. magnesium Strengthens bones
While society is under the impression that calcium is the only mineral you need for bone strength, this is not the case.
Magnesium is essential in order to convert vitamin D into its active form so that it can assist with calcium absorption.
It also stimulates the hormone calcitonin, which helps to draw calcium out of the blood and soft tissues back into the bones, lowering the chance of osteoporosis and other forms of arthritis.
So if you consume too much calcium and not enough magnesium then it may actually have a counterproductive effect on your bone health.
11. Heart health
One of the most important benefits of magnesium is its impact on heart health. According to Dr. Carolyn Dean, writer of The Magnesium Miracle, your heart has the highest magnesium requirement of any organ.
This is because magnesium helps to relax and dilate blood vessels, which can reduce hypertension, cardiac arrhythmia, cardiovascular disease and sudden cardiac death.
This can be worsened by a poor magnesium to calcium ratio. The reason being that while magnesium helps to relax muscles, calcium causes muscle contractions!
12. magnesium Regulates the bladder
Magnesium also plays a part in regulating the bladder.
Doctors believe it plays a part in reducing bladder muscle spasms and enabling the bladder to fully empty upon urination, in order to prevent incontinence.
Women in particular may find that taking magnesium supplements causes them not to wake up as often at night to use the bathroom, and gives them better control of their bladder during the daytime.
13. magnesium is Anti-inflammatory
Magnesium deficiency is associated with inflammatory build up.
Magnesium supplements have been shown to decrease swelling, reduce inflammation and prevent the development of metabolic syndrome.
14. magnesium boosts Brain function
Last but not least, magnesium supports cognitive health by helping several functions of the brain.
Studies show that low levels of brain magnesium directly correlate to poor memory.
Magnesium can strengthen the synapses in the hippocampus, a primary location for long term memories, as well as the prefrontal cortex, which assists in the retrieval of short-term memories.
Best Food Sources of Magnesium
As you can see, there are many benefits of magnesium because this mineral is required for just about every human bodily function.
So, how do we improve the magnesium levels in our bodies?
Well, a healthy and varied diet is key, with lots of leafy greens, nuts and legumes.
But as previously discussed, the magnesium content in these foods depends largely on the richness of the soil they are grown in, which is why it's best to buy organic produce.
Try adding these foods to your diet in organic form to up your magnesium intake naturally:
- Spinach
- Swiss chard
- Black beans
- Mung beans
- Almonds
- Cashews
- Potatoes
- Pumpkin seeds
- Avocado
- Bananas
- Broccoli
- Brussel sprouts
- Cacao
Supplementing with magnesium
As many of us fail to get adequate amounts of magnesium from our diets, supplements are often necessary to experience the benefits of magnesium.
Magnesium supplements come in several different forms, each of which have their individual benefits and drawbacks.
Try buying the appropriate supplement based on your individual needs, and always consult with a doctor first.
Magnesium Oxide
One of the cheapest forms of magnesium to buy as it is cheap to make and readily available. Some people don't recommend magnesium oxide as it is not as highly absorbed as some other forms of magnesium.
However supplements often contain more than enough of the mineral and so you can definitely still gain the benefits of magnesium!
I use this magnesium supplement from HealthSpan and find it so helpful for my mood, anxiety and symptoms of restless legs.
I also used this while coming off birth control to balance my hormones.
Magnesium Oxide is also reportedly particularly helpful in treating migraines!
Magnesium Chelate
Magnesium Chelate is the type of magnesium found naturally in food and is highly absorbable because it is bound to multiple amino acids.
Magnesium Citrate
Magnesium Citrate combines magnesium in salt form with citric acid, in a 1:1 ratio.
It increases water in the intenstines, which may have a laxative effect in some people. Otherwise it is ideal for regularity if you suffer from constipation.
Magnesium Chloride Oil
Magnesium in oil form, which is great for applying topically. This is particularly beneficial for sore muscles and joint pain.
Magnesium Glycinate
Magnesium bound to glycine, Magnesium Glycinate is widely accepted as the best absorbed form of magnesium and the gentlest on the stomach.
For this reason it is ideal for people with magnesium deficiency who do not want to endure any laxative effects that other forms of magnesium might cause.
Magnesium Threonate
Magnesium Threonate is highly absorbed because it can permeate the mitochrondrial membrane. This makes magnesium threonate particularly good for enhancing brain function.
Magnesium Orotate
The magnesium salt of orotic acid. This form is particularly beneficial for heart health.
Hopefully hearing about these benefits of magnesium is enough to make you think more about your dietary and lifestyle choices!
If you feel like you are suffering from any of the symptoms of magnesium deficiency, it's worth including more organic and magnesium rich foods in your diet, as well as adding a magnesium supplement!
But as always, consult with your doctor about any uncomfortable symptoms you may be experiencing first!
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About Esther
Esther is the founder of Through the Phases. Her mission is to guide others to grow to their full potential and create their dream life using spiritual and personal growth practices. Read more about her story here!
Magnesium has definitely helped with anxiety issues; helping me calm down and helping me sleep at night. I do not go a day anymore without taking it. I think more people need to know about magnesium, and your article does a a very good job of explaining the benefits.
That’s great that it’s helped your anxiety! I need to remember to take mine every day, I am so awful at remembering. Thank you for your feedback!
Great article and a timely reminder to take my magnesium supplements! My diet is a bit average and I forgot all the great benefits, thanks for sharing ?
I’m glad it prompted you to take them! I often go for periods where I forget and when I start feeling rubbish I remember why, haha!
Taking magnesium for migraine. It has helped. Not a miracle cure, but beneficial to be sure. I had no idea of all the other potential benefits.
Unfortunately there are often other factors at play but magnesium is definitely something that most people need to consider! I’m glad it’s helped your migraine!