Magnesium is essential for your overall health, impacting everything from sleep quality to heart health and mental well-being. Whether through food or supplements, ensuring you get enough magnesium daily can make a significant difference in how you feel and function. For those who need an extra boost, choosing the right type of magnesium supplement based on your specific needs can help target areas like sleep, energy, or cognitive function.
Magnesium is a vital mineral that plays a critical role in numerous bodily functions. It’s involved in over 300 enzyme reactions, affecting everything from muscle function to mood regulation and heart health. Despite its importance, many people do not get enough magnesium in their diet. As we age our ability to absorb magnesium from food also decreases and certain medications, including diuretics, proton pump inhibitors (for acid reflux), and some antibiotics, can reduce magnesium levels. Which is why incorporating more magnesium-rich foods into your diet, such as leafy greens, nuts, seeds, and whole grains, is a natural and effective way to maintain optimal magnesium levels and support long-term health.
Let’s dig deeper into the many ways magnesium provides the support we need especially as we age and why it is so readily used from hospitals to functional medicine circles.
The Benefits of Magnesium
Magnesium is that wonder mineral that you will almost certainly hear about regardless if its at a hospital, at your grandma’s house or wellness shops. It is such a versatile mineral and so important in so many areas that makes it essential for healthy living.
The Benefits of Magnesium
- Supports Muscle and Nerve Function: Magnesium helps regulate muscle contractions and relaxes the muscles, which is important for preventing cramps, stiffness, and spasms. It’s especially vital for athletes or individuals prone to muscle tightness, but also those that tend to be more prone to charlie horses or muscle cramps. Tip: Try taking a supplement post power workout.
- Boosts Bone Health: As we get older, bone density naturally decreases, especially in postmenopausal women and older men. Magnesium is vital for bone formation and helps regulate calcium and vitamin D, both of which are essential for bone health.
- Improves Sleep Quality: Magnesium helps activate neurotransmitters like GABA that calm the nervous system, and reduce the stress hormone cortisol which can improve sleep quality and duration.
- Enhances Mental Health: It’s linked to mood regulation and may help reduce anxiety and depression by balancing neurotransmitters in the brain. Low magnesium levels are associated with increased stress and mood disorders, which is more common as we age.
- Supports Energy Production: Magnesium helps convert food into energy, making it essential for reducing fatigue and maintaining overall vitality. A key relationship is the relationship it has with biochemical reactions in the body such as with protein synthesis and blood glucose control that support energy production.
- Supports PMS Symptoms: Magnesium has shown to help with relaxing the muscles and helping to reduce period cramps, headaches and bloating. A recent study showed magnesium may help prevent production of prostaglandins which reduce the severity of muscle cramps. Taking it along side B6 has shown even greater benefits but more research has to be done.
Types of Magnesium and Their Use Cases
| Magnesium Type | Benefits |
| Magnesium Citrate | Helps with constipation, boosts energy, and supports digestion. |
| Magnesium Glycinate | Promotes relaxation, improves sleep quality, and reduces anxiety. |
| Magnesium Malate | Eases muscle pain and improves energy production, often used for fatigue. |
| Magnesium Oxide | Relieves constipation, supports digestion, and aids in muscle relaxation. |
| Magnesium L-Threonate | Enhances cognitive function and memory, promotes brain health. |
| Magnesium Chloride | Supports muscle function, aids digestion, and improves skin health. |
| Magnesium Taurate | Benefits heart health, regulates blood pressure, and reduces anxiety. |
| Magnesium Sulfate | Commonly used in Epsom salts, helps with muscle soreness and stress relief. |
How to Naturally Increase Magnesium Levels
1. Leafy Greens
Spinach, Swiss chard, and kale are excellent sources of magnesium. One cup of cooked spinach provides 157 mg of magnesium (about 40% of the recommended daily intake).
2. Nuts and Seeds
Almonds, cashews, and pumpkin seeds are magnesium-rich snacks. For instance, a quarter cup of almonds provides 96 mg of magnesium.
3. Whole Grains
Foods like brown rice, quinoa, and whole wheat products are good sources of magnesium. A cup of cooked quinoa offers around 118 mg of magnesium.
4. Legumes
Beans, lentils, and chickpeas are rich in magnesium. A cup of cooked black beans has around 120 mg of magnesium.
5. Fatty Fish
Fish like salmon, mackerel, and halibut are not only rich in omega-3 fatty acids but also offer a good dose of magnesium. A 100-gram serving of mackerel provides 97 mg of magnesium.
6. Fruits like Avocados and Bananas
Avocados are nutrient-dense, and one medium avocado offers about 58 mg of magnesium. Known for their potassium content, bananas also contain magnesium, with one medium banana providing about 32 mg.
7. Dark Chocolate
A 1-ounce piece of dark chocolate contains around 64 mg of magnesium. Opt for chocolate with at least 70% cocoa for the highest benefit.