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What is magnesium? -

Magnesium is an essential macronutrient. This mineral is found throughout the body. Up to 60% of our magnesium is stored in the bones.

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Why we need it? -

Every cell in the body contains magnesium and requires this mineral to function.

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Co-factor -

Over 600 reactions that take place in the body involve magnesium. It's a co-factor, or "helper" molecule in many of these reactions.

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Healthy nerves -

Magnesium plays an essential role in nerve transmission in the body. Low levels of magnesium in the body can increase stress.

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Muscle recovery -

Magnesium supports muscle function and helps muscle tissue to relax. Magnesium helps to dispose of lactate from the muscles and moves blood sugar in, for better muscle recovery after exercise.

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Hormone health -

Magnesium helps manage hormone levels, including cortisol (the stress hormone). Studies have shown it's a beneficial mineral for women, as magnesium levels fluctuate throughout their cycle. Those with deficiency may experience worse PMS symptoms.

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Energy creation -

A key function of magnesium is helping to convert food into energy.

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Protein production and gene maintenance -

Magnesium helps turn amino acids into proteins in the body. It aids in creating and repairing DNA and RNA.

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Chronic inflammation -

People with low magnesium tend to have elevated inflammation markers. Excess inflammation in the body has been linked to a number of diseases and chronic health conditions.

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What reduces magnesium? -

Sugar and caffeine can deplete magnesium in the body. Fluoride and chlorine bind to magnesium, making the levels low in our water supply.

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Stress -

Stress can cause magnesium loss through a process of urinary extraction. This loss of magnesium heightens anxiety to create even more stress.

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Alcohol -

Alcohol abuse is a risk factor for low magnesium levels, as alcohol depletes magnesium.

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Chronic illness -

Magnesium might not be properly absorbed in the small intestine with Crohn's disease present. Kidney problems might cause more magnesium to be lost from the body via urine. Type 2 diabetes is also a risk factor for lower magnesium.

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Low magnesium signs -

The body provides signs and symptoms when it's deficient in magnesium. These signs don't appear right away; they occur when levels are very depleted. Your levels can be low without showing symptoms.

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Fatigue and weakness -

Feeling exhausted, weak, and as though you have no energy are symptoms of magnesium deficiency.

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Muscle spasms and tingling -

Cramps, twitches, and tremors are a sign of magnesium deficiency. Stress and excessive caffeine can also cause these symptoms, so make sure to rule them out first.

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Food sources -

The RDA of magnesium is 400-420 mg daily for men and 310-320 mg for women. There are numerous food sources that contain magnesium.

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Nuts and seeds -

Add sunflower seeds, chia seeds, and pumpkin seeds to your diet for more magnesium. Pumpkin seeds are one of the highest food sources of magnesium. Almonds, cashews, and Brazil nuts are high in magnesium, too. Consider making a healthy trail mix that packs a magnesium punch!

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Dark chocolate -

Go for good quality dark chocolate to get the benefits of magnesium. A 1 oz. serving of 60-69% chocolate contains 50 mg of magnesium.

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Leafy greens -

Kale, spinach, collard greens, turnip greens, and mustard greens contain significant magnesium.

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Avocados -

As well as being high in potassium, B vitamins and vitamin K, avocados are a source of magnesium.

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Salmon -

Fatty fish is known for its heart health benefits. But that's not all. As well as providing a rich source of protein and omega-3 fatty acids, salmon also contains magnesium.

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Black beans -

Beans are a powerhouse food containing plant protein. Just half cup serving of black beans contains 60 mg of magnesium.

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Epsom salts -

Epsom salts release magnesium when dissolved in water. While there is no evidence to suggest magnesium can be absorbed by the skin, taking a bath in Epsom salt can help you sleep and relax, countering the anxiety that is exacerbated by low magnesium levels.

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Supplements -

There are several different types of magnesium. If you feel you are not getting enough magnesium in your diet, choose a type of magnesium that addresses your symptom specifically.

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Bioavailability -

When you take a supplement, only a percentage of it reaches the blood stream. This part that remains after processing is bioavailable. Organic forms of calcium are more easily absorbed, therefore they are more bioavailable.

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Magnesium bisglycinate -

Magnesium bisglycinate is the most bioavailable form of magnesium. It helps to promote better sleep.

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Magnesium L-threonate -

Magnesium L-threonate may have brain-protecting benefits. It's easily absorbed and has the potential to improve cognitive function, as it elevates magnesium levels in the brain.

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Magnesium malate -

Magnesium malate is taken to ease muscle cramps or specific muscle issues. It is well absorbed by the body.

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Magnesium citrate -

Magnesium citrate is typically used to treat constipation. It is one of the most bioavailable forms of magnesium.

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Migraine prevention -

In studies, people who suffer migraines tend to be lower in magnesium. Magnesium is a simple, safe and well-tolerated supplement to help with migraines.

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Side effects -

While you can't get too much magnesium from food, taking too much magnesium by supplement can lead to nausea and stomach cramps.

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Consult with your doctor -

Some magnesium supplements can interfere with other medications. Consult your doctor or pharmacist before taking them if you are taking other medicines, to make sure they don't interact.

Sources: (Healthline) (MindBodyGreen) (National Library of Medicine)

See also: The best supplements for women

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