In recent years, magnesium has emerged as one of the most talked about supplements. Purported to help with everything from a good night’s sleep and boosting energy to alleviating constipation and supporting heart health, there’s no doubt it’s having a moment.
Naturally found in leafy greens, nuts, seeds, and wholegrains, it’s crucial for several bodily functions, such as regulating muscle and nerve activity, maintaining blood sugar levels, and supporting a healthy immune system. But despite its abundance in food, the ABS reports that over 30 per cent of us fall short of the recommended dietary intake (RDI).
Why it’s trending
As an increasing number of us deal with health and lifestyle issues like stress and sleep problems, magnesium has stepped in.
“Magnesium assists with over 300 biochemical pathways in the body, including maintaining normal nerve and muscle function, and assisting with protein synthesis,” explains nutritionist Latoya Cruz.
“People who experience migraines, dehydration, stress and anxiety, insomnia or poor-quality sleep, fatigue, hormonal irregularities, cortisol irregularities and those with inflammation may all benefit from a magnesium supplement.”
What the science says
Studies have shown promising results. A 2021 study published in the Journal of Sleep Research found that magnesium supplementation improved sleep quality in older adults suffering from insomnia. It appears to help regulate melatonin, the hormone responsible for controlling sleep, and has a calming effect on the nervous system, allowing for deeper, more restful sleep.
Magnesium also plays an important role in heart health. A study in The American Journal of Clinical Nutrition reported that participants with higher magnesium intake had a reduced risk of cardiovascular disease thanks to the fact that it helps regulate blood pressure to maintain a healthy heart rhythm.
Additionally, magnesium may help those who suffer from migraines. Researchers have found supplementation can reduce the frequency and severity of migraines, particularly for those who are deficient in the mineral.
How much do you need?
The RDI of magnesium for adults is 420 milligrams per day for men and 320 milligrams for women. The best way to check your levels is with a blood test, although Latoya says there are signs you could be running low.
“Symptoms of magnesium deficiency include muscle spasms and cramps, weakness, fatigue, loss of appetite and nausea and vomiting,” she explains.
Your first port of call? Increasing your intake through your diet. If you want to take a supplement after getting the all-clear from your health practitioner, there are various forms which are best suited for different issues.
“Magnesium oxide may reduce heartburn and constipation, and magnesium citrate can assist with digestion,” says Latoya. “Magnesium glycinate, on the other hand, is used to treat anxiety, depression and insomnia as well as hormonal imbalances and blood sugar regulation, and magnesium sulphate, which you may be familiar with as Epsom salts, is generally used to reduce stress and sore muscles.”
You can have too much of a good thing, so have levels checked again to ensure you’re in a healthy range.
