Magnesium is nature's miracle drug. It has been proven effective at treating constipation, migraines, and anxiety. Additionally, as a muscle relaxer, it helps us get plenty of restful sleep — something most of us don't get enough of. The best part is that magnesium is a natural supplement and easily accessible.
Magnesium is an essential nutrient that helps with constipation, migraines, anxiety, and insomnia.
Many people in the Western world are magnesium deficient, which makes it important to supplement your diet with magnesium.
Make sure to check with your healthcare provider before starting a magnesium supplement, as it can interact with certain medications and health conditions.
As a result, it's a low-risk way to find a solution to common health problems, support nerve, and muscle function as well as boost energy.
Magnesium deserves much credit for the body's energy production and cellular function. It's the fourth most abundant mineral in the body. Yet, nearly two-thirds of people are magnesium-deficient in the Western world.
Magnesium supplementation – the benefits:
Magnesium plays a critical role in brain and heart health and metabolism. There are benefits to taking a magnesium supplement if you aren't getting enough. Different formulations of magnesium are available for the desired effects.
Magnesium treats constipation both at home and in hospital settings. That's because magnesium assists in hundreds of essential enzymatic processes in the body. These processes help break down waste products efficiently.
The recommended types of magnesium for constipation are magnesium hydroxide ("milk of magnesia") or magnesium citrate. These saline laxatives draw water into the stool for more effortless bowel movements. You will feel relief anywhere between 30 minutes and six hours. While it's beneficial in the short term, magnesium hydroxide and citrate should not be used long-term for constipation.
For migraine treatment and prevention, try magnesium oxide. The recommended dosage for headaches or migraines is 400 to 600 milligrams.
As a nutraceutical, magnesium has both nutritional and medicinal properties. Two contributors to migraines, hormone activity, and stress, are regulated by magnesium.
For maximum results, incorporate mindful body relaxation to reduce stress. Try taking magnesium oxide before your menstrual cycle, if applicable, to prevent hormone-related migraines.
Magnesium is a known muscle relaxant that reduces anxiety by relaxing the body. Many folks try magnesium before anxiety medication as an option with fewer side effects.
Studies show magnesium supplementation reduces mild to moderate anxiety in adults. One anxiety-reducing form of magnesium is called L-threonate. Derived by a team of scientists from around the globe, L-threonate (also known as MgT) is beneficial for memory. This is due to its remarkable effects on neuroplasticity, or the brain's ability to adapt to the environment.
MgT magnesium reduces fear memory without impairing overall memory. That's because magnesium is a natural NMDA blocker, and NMDA is a critical molecule for the memory formation.
Magnesium improves sleep quality and reduces insomnia. Sleep is vital for overall health and wellness, but anxiety or stress often prevents quality rest. The best kinds of magnesium for sleep are magnesium citrate and magnesium glycinate.
Be aware that these forms of magnesium are also used for constipation, so start with a low dose and go slow to see how it affects your body. In a double-blind study of adults receiving 500 milligrams of magnesium per night, insomnia improved. The muscle relaxant effects of magnesium help calm people down later in the day, facilitating better overall sleep.
It's a potential alternative to insomnia medication because it doesn't have the drowsy day-after side effects.
Symptoms of magnesium deficiency
Magnesium deficiency or hypomagnesemia can wreak havoc on your body. Early signs of low magnesium include:
- Decreased appetite;
Worsening signs and symptoms of hypomagnesemia include:
- Hormone imbalances;
- Numbness or tingling;
- Muscle cramps;
- Electrolyte imbalances.
Severe magnesium deficiency leads to abnormal heartbeat and seizures because of lowered calcium and potassium levels.
Who's at risk of magnesium deficiency?
Older adults are especially at risk of magnesium deficiency. Any stomach issue that affects your nutritional absorption can alter serum magnesium levels. For example, chronic diarrhea, Crohn's disease, alcoholism, or gastric bypass surgery can all contribute to low levels of magnesium. Certain medications also cause magnesium depletion.
Magnesium-rich foods to eat
Magnesium-rich foods include dark leafy greens (like spinach), beans, almonds, avocados, dark chocolate, tuna, and bananas. Fortified cereals and whole grains are other reliable sources of magnesium. More magnesium-filled options include pumpkin seeds, cashews, chia seeds, edamame, brown rice, and salmon.
In general, leafy veggies, fish, and foods with healthy fats are magnesium-rich sources.
Always consult your healthcare provider when adding a supplement to your diet — magnesium can interact with some medications. Additionally, taking magnesium with certain health conditions may also not be advisable.
Overall, magnesium is a low-risk supplement with significant rewards. It can help soothe sleep and worry, regulate bowel movements, and relieve migraines. If you struggle with the above health issues, talk to your healthcare provider about adding magnesium supplementation to your diet.
- Scientifica. The Importance of Magnesium in Clinical Healthcare.
- Nutrients. Magnesium in Prevention and Therapy.
- Scientific Reports. Mitochondrial Mg2+ homeostasis decides cellular energy metabolism and vulnerability to stress.
- American Migraine Foundation. MAGNESIUM AND MIGRAINE.
- International Journal of Preventive Medicine. New Concepts in Nutraceuticals as Alternative for Pharmaceuticals.