Magnesium really is a wonder mineral. It’s often overlooked – but many common symptoms and health concerns can be linked to a magnesium deficiency. Feeling more tired than usual, suffering from aches and pains, or struggling to get to sleep? For many common complaints – from supporting a healthier sleep cycle and aiding weight loss to stabilizing hormones and relieving muscle tension – Magnesium could be the answer. Here we take a look at the benefits of magnesium, along with signs of deficiency and some simple ways to boost your magnesium intake.
What is magnesium?
Magnesium is a mineral with a major role to play in many different systems and processes within the body – from balancing blood sugar and regulating muscle contraction to energy management, maintaining a healthy metabolism and mood support. It’s no surprise then that this is the fourth most abundant mineral found in the body – responsible for over 300 biochemical reactions.
Signs of magnesium deficiency
Although magnesium is an abundant mineral found naturally in rocks and seawater, as well as a number of different foods, many people are unknowingly deficient. Some studies even suggest that as many as 90% of Americans are deficient in magnesium in varying degrees. The reasons for this are numerous, including:
*Poor diet
*Stress
*Fluoride/chlorine exposure from tap water
*Higher intake on caffeine and sugar
*Reduced soil quality
*Reliance on pharmaceutical drugs
Signs and symptoms of magnesium deficiency include:
*Muscle cramps and spasms
*Constant sugar cravings
*Anxiety and depression
*Hormone imbalance
*High blood pressure/hypertension
*Poor sleep quality
*Low energy
*Impaired immune function
How can I get more magnesium?
Magnesium sources are plentiful – and there are lots of different ways you can up your magnesium intake. There are also many different forms of magnesium – including chloride, carbonate, oxide and sulfate – each varying in bioavailability and use. For example, forms of magnesium that can be easily absorbed in water are generally more easily absorbed by the gut. Meanwhile magnesium citrate, lactate, and chloride tend to be more readily absorbed than magnesium oxide.
Magnesium can be found across a variety of different sources from plant and animal foods to beverages – but some are more efficiently absorbed by the body than others. Good sources of bioavailable magnesium include:
*Green leafy vegetables
*Nuts and seeds
*Legumes
*Wholegrains
*Dark chocolate
*Avocado
*Tofu
*Bananas
*Topical transdermal sprays and creams
*Bath salts
*Supplements in powder/capsule format (learn more about our innovative Serenease formula below)
5 benefits of magnesium
1: Better mood
Magnesium plays a vital role in brain function, in particular regulating our mood through supporting healthy levels of ‘happy hormones’ such as serotonin and dopamine. Low magnesium levels have been linked to increased incidences of anxiety and depression – whilst several studies demonstrated that magnesium supplementation decreased symptoms of depression and anxiety.
2: Higher energy levels
Many of us struggle with low energy – but whilst busy lifestyles have a role to play, feeling tired all the time (even after rest) could be a sign of underlying magnesium deficiency. Magnesium supports healthy energy production, as well as regulating nerve and muscle function. Another key role of magnesium is to convert glucose in food into energy efficiently, in turn promoting higher energy levels and improved exercise performance. Magnesium’s major influence on various energy production processes make it one of the first things to check if you’re struggling with fatigue or find yourself feeling more tired than usual.
3: Healthy blood sugar
Magnesium is involved in many metabolic processes, including the regulation of healthy blood sugar and insulin sensitivity. When blood sugar is stable, our body and hormones can function optimally. But when our blood sugar levels fluctuate we can experience a number of related health issues, including hormone imbalance and dysfunction. One study on people with type 2 diabetes showed that low levels of magnesium are common, whilst further research suggests that people with higher magnesium levels are at lower risk of developing the condition.
4: Improved sleep quality
Sleep is directly linked to many other areas of health – so it’s crucial to ensure you’re getting enough good quality rest every night. If you’re struggling to get to sleep at night or find yourself waking up too early, upping your magnesium intake could help.
Magnesium has long been used as a natural remedy for sleep issues – as it is responsible for regulating a number of neurotransmitters involved in the sleep process. Several studies have backed this, including a study specifically focused on insomnia which noted a significant increase in sleep quality and duration amongst participants who took a magnesium supplement regularly.
5: Pain relief
In a number of studies magnesium has been shown to offer targeted pain relief – specifically in relation to PMS, migraines, headaches and muscle pain. Menstrual cramps and migraine attacks were shown to improve significantly in a number of studies where participants were given magnesium supplements.
Feel better now with Serenease – featuring high-grade bioavailable magnesium
Our Serenease blend has been scientifically formulated with carefully selected magnesium, chosen for its enhanced bioavailability. Serenease helps to support reduced levels of anxiety and tension, as well as aiding more restful sleep. Discover more and shop our Serenease blend here.
