Although the first thing that comes to mind for me when I hear the word “magnesium” is a sound night’s sleep, experts claim that the mineral has other benefits as well. According to Jennifer Martin-Biggers, PHD, MS, RDN, vice president of scientific affairs and education at HUM Nutrition, magnesium is a necessary element that has numerous positive effects on human health.
Jessica Mulligan, the founder of Winged Women’s Wellness, isn’t shocked that chewable magnesium supplements had 5.2K average monthly searches in the month of May, according to Spate. “It’s no secret that our society as a whole is more stressed than ever. 24 percent of American women in the past year reported having an anxiety problem. The benefits of magnesium for relaxation and calmness directly contribute to its rising popularity.
Here, health experts discuss everything there is to know about magnesium.
Describe magnesium.
According to Mulligan, magnesium is a vital mineral that is involved in hundreds of metabolic activities in the body. “Magnesium has a crucial function in every system of the body, from energy production to PMS cramps and tight muscles to migraines and depression,” according to research.
Magnesium, which has a well-known calming effect, collaborates with calcium in the muscles to contract and relax the muscle fibres, which explains how it might ease pain. Mulligan continues, “If someone is magnesium deficient, their muscles will not be able to fully relax. It counteracts the contracting effects of calcium.” And to our amazement, she informs us that 68 percent of Americans share this situation. “Our calcium and magnesium balance is frequently out of whack, leading to persistently tense muscles,” says the author. “Our systems also tend to eliminate magnesium more swiftly than calcium.” Her Winged Chilled Out Powder ($25), which not only encourages a pleasant mood but also soothes the muscles and the psyche, contains the mineral as a result of this formulation.
What advantages does magnesium have?
The first advantage listed by Martin-Biggers for the energy supplement is that it relieves constipation. She explains that supplements and over-the-counter drugs that include magnesium citrate or magnesium oxide can have laxative effects. This is accomplished by drawing water into the intestines, which helps to bulk up and soften bowel motions. In a similar vein, she asserts that magnesium can significantly increase metabolism. “Regardless of weight or other lifestyle factors, people with low blood levels of magnesium are more likely to develop problems with insulin function. According to clinical studies, taking a magnesium supplement lowers insulin resistance and increases insulin sensitivity, making it simpler for cells to use insulin and maintain healthy blood sugar levels.
She also claims that the mineral can have a significant impact on bone health and physical activity, two lesser-known advantages. Magnesium shortage can affect one’s ability to exercise, yet clinical trials have shown that taking magnesium supplements enhances physical performance (especially in older adults who are at higher risk of deficiency). Low blood magnesium levels cause low blood calcium levels and resistance to some of vitamin D’s health benefits, all of which cause bone loss.
According to Amanda Chantal Bacon, the founder of Moon Juice, the main advantages of the supplement are sleep and relaxation. The sleep-wake cycle is influenced by magnesium, whose lack has been linked to restlessness and poor sleep. The L-Theanine in our Magnesi-Om ($38) helps with sleep by encouraging the brain’s alpha waves, which are active during REM.
How quickly does magnesium start to work?
After taking a magnesium supplement, it’s not unusual to experience the ensuing relaxation right away, according to Mulligan. After taking a magnesium supplement for the first time, many of my clients report feeling their body’s specific muscles flutter in a pleasant way before relaxing an hour later.
Mulligan adds that the relaxing effect of magnesium isn’t only physical. “Magnesium affects our emotions and our neural systems, among other things. Magnesium binds to a neurotransmitter called GABA, which is known to ‘put the brakes on the brain’ to calm our minds and halt anxiousness. Additionally, it plays a role in the signaling and release of our sleep hormone, melatonin, so a deficiency may cause difficulty sleeping or as disruption in our sleep-wake cycle.”
Are there any side effects with magnesium?
Chantal-Bacon says that most people don’t experience any side effects from the mineral, as long as you’re taking the recommended daily dose. “Take magnesium citrate for example. It has a gentle laxative effect, helping draw water into the bowels to encourage regular movement. But, if you take more than the recommended daily dose, it can cause an upset stomach or diarrhea.” To avoid this, Martin-Biggers recommends starting with a lower dosage or consulting your doctor to ensure you are using magnesium correctly to treat constipation.
What are natural sources of magnesium?
“Nuts like Brazil nuts, cashews, almond and hazelnuts, seeds like pumpkin or chia, whole grains, brown rice, beans, bananas, avocados and leafy greens are good sources of magnesium,” says Martin-Biggers.
” A good general rule is that foods high in fiber are good sources of magnesium.”
