Magnesium is one of seven essential minerals the body needs in large amounts to function correctly and maintain good health. Many people often overlook it as an important factor in their bodies. However, a deficiency can lead to debilitating and unwanted health issues.
Despite featuring in a range of different foods, many people cannot get enough magnesium through their diet alone. For those who are struggling to reach the numbers needed based on their age, sex, and personal health, it is strongly recommended to take a daily supplement, which can include the Ethical Nutrients Mega Magnesium supplement or the brand of your choice.
Forms of Magnesium
Found naturally in seawater and rocks, numerous forms of magnesium exist, including carbonate, chloride, hydroxide, oxide, and sulfate, as well as glycinate, lactate, malate, citrate, and orotate.
Like many natural elements, each component varies in terms of its bioavailability and the purpose for which it is best used. For example, those that dissolve quickly into water will be absorbed the best in the gut. Factors like these will largely dictate the form you choose, based on personal preference and needs.
Signs of Magnesium Deficiency
Magnesium deficiency is very common and is known to affect roughly 50% of adults in the United States alone. It is particularly common among older adults and is more prevalent in women. The deficiency is often overlooked in routine bloodwork despite playing an important role in many different bodily functions.
Symptoms of a magnesium deficiency can include muscle cramps and spasms, diarrhea or vomiting, fatigue and low energy, insomnia, and heightened anxiety and depression. However, it is essential to note that these symptoms can be indications of many medical disorders, including a deficiency. Should you experience any, it is strongly recommended that you see your GP for a complete evaluation.
Health Benefits
Magnesium is crucial in the performance of the body and the brain. It carries many health benefits, and its consumption should be prioritized in a balanced, healthy diet.
Vital Component of Biochemical Reactions
Magnesium can be found in every cell in the human body and is vital for each cell to function correctly. Roughly 60% of the magnesium in your body is located in the bone, with the remaining 40% occurring in the muscles, soft tissues, and fluids, including your blood.
One of its main jobs is acting as a cofactor, or helper molecule, in hundreds of biochemical reactions that are continuously performed by enzymes. These reactions include converting food into energy, creating new proteins from amino acids, helping to create and repair DNA and RNA, and regulating neurotransmitters, to name a few.
Boasts Anit-Inflammatory Benefits
Studies have shown that low magnesium levels can be linked to heightened levels of inflammation, which plays a significant role in the aging process and chronic diseases. A review that covered 11 separate studies concluded that magnesium supplements positively impacted the C-reactive protein, a marker of inflammation, in people with chronic inflammation.
Further studies report similar findings, with evidence suggesting that magnesium supplements can reduce other markers, including interleukin-6 and oxidative stress, which are both related to inflammation.
May Combat Depression
Magnesium plays a vital role in brain function and mood regulation, with low levels often linked to an increased risk of depression, stress, and anxiety. In a 2020 review, it was suggested that stress could be linked to the depletion of magnesium, raising the possibility of depression and related symptoms.
In two separate studies, held over eight weeks and six weeks, respectively, results found that taking a daily magnesium supplement led to noticeable improvements in depression and decreased symptoms of anxiety.
May Support Better Sleep
Magnesium supplements are often used as a natural remedy for unwanted sleep disorders, including insomnia. This is largely due to the fact that magnesium can regulate several neurotransmitters involved in the sleeping process, including gamma-aminobutyric acid.
Various studies have revealed data that supports these claims. One review of older adults who have insomnia found that daily supplements lowered the time it took to fall asleep by an average of 17 minutes. Two additional studies revealed a direct link between an increased magnesium intake and improved sleep quality and duration.
May Improve PMS Symptoms
Premenstrual syndrome, or PMS, is one of the most common conditions to affect females of childbearing age. Typical symptoms include water retention, painful stomach cramps, tiredness, and irritability.
Magnesium levels have been found to fluctuate throughout the menstrual cycle, which leads to worsening PMS symptoms in those with a deficiency. Some research suggests that including a daily magnesium supplement in your routine can combat debilitating PMS symptoms like menstrual cramps and migraine attacks in those with a deficiency.
May Promote Heart Health
Magnesium plays a crucial role in supporting a healthy and robust heart. In a review released in 2021, it was shown that taking supplements can aid in lowering high blood pressure levels, a known risk factor for heart disease.
Furthermore, an additional study supported these findings by linking high magnesium intake to a lower risk of stroke, heart disease, and dangerous blood pressure levels. However, more research is needed to understand the full impact magnesium can have on heart health.
