Are you getting enough magnesium in your diet? If you are like nearly everyone else, you probably could use more. Research shows that 80% of adults are not getting enough magnesium from their diets. This means that many Australians could benefit from magnesium supplements. Let’s look at what magnesium is, and some of the major health benefits of magnesium.
What is magnesium?
Magnesium is a naturally occurring mineral. It is very common and found throughout the world in everything from the soil itself to animals, plants, and humans. The problem occurs is that we lead busy lives and Magnesium is involved in over 300 enzymatic pathways that need magnesium to function. Everything from energy, muscle excitation and recovery, sleep, and blood sugar control to brain function. With the high demand, magnesium is easily depleted.
There are many benefits to consistent magnesium intake. Here are five:
Magnesium reduces anxiety
There is much research to show that magnesium may help fight anxiety. In 2017, a rather monumental study at the University of Leeds undertook a review of 18 major studies on the effects of magnesium on anxiety and found that, collectively, the studies demonstrated that there are significant anxiety benefits from magnesium (they also found that more research was needed to confirm findings). Furthermore, Healthline says that “supplementing with [magnesium] may help reduce symptoms of depression — and in some cases, the results can be dramatic.” This is particularly true of magnesium glycinate.
Magnesium reduces inflammation
If the anxiety benefits of magnesium are still subjective, there is no disputing the status of magnesium as an anti-inflammatory. Citing a number of high-profile studies, Healthline concludes that there is strong evidence that magnesium supplements can help reduce inflammation, and the marker of inflammation, in adults and children.
Magnesium increases energy
As we’ve discussed before in our blog, magnesium generally, and magnesium malate (a combination of magnesium and malic acid) is “a naturally occurring substance that aids in energy production during both aerobic and anaerobic activities.”
Magnesium helps regulate blood sugar
There have been a number of studies that demonstrate that magnesium can be a big help in regulating blood sugar. One such study archived on PubMed, found that magnesium helped both insulin sensitivity and metabolic glucose control.
Magnesium soothes menstrual cramps and other premenstrual symptoms
Magnesium can go a long way in relieving premenstrual symptoms, including cramps, bloating, and more. On our blog, we’ve detailed before how magnesium malate is often “recommended for women suffering from fibromyalgia, PMS, and migraines.”
The Australian government lists foods that are high in Magnesium, including “leafy green vegetables — such as spinach — legumes, nuts, seeds, and whole grains.”
What are the best magnesium supplements?
Magnesium is quite difficult to be absorbed so you need to look at magnesium forms which are best absorbed by the body. Magnesium glycinate, ascorbate, citrate and aspartate are 4 of the best forms. The best approach is to actually have a combination of several forms of magnesium rather than relying on a specific form. Our Magnesium, Sleep, Pain formula MSP contains all these forms of magnesium along with copper which is a crucial mineral needed for the absorption and utilisation of magnesium in the body.
Whether you need magnesium for anxiety or magnesium for energy, there is a supplement for you!