Magnesium & Why It’s Important

Magnesium is an essential mineral that plays a crucial role in over 300 enzymatic reactions in the body. It supports muscle and nerve functions, regulates blood pressure, aids in energy production, and contributes to bone health. Despite its major benefits, not enough people get enough magnesium through their diet. So let’s go deeper as to why magnesium is very important…

Magnesium is involved in…

• –  Muscle and nerve function by preventing cramps, spasms and neurological disorders.
• –  Regulating your heartbeat and blood pressure.
• –  Working with calcium and vitamin D to maintain strong bones.
• –  Supporting ATP (adenosine triphosphate) production, which fuels the body.
• –  Reducing stress and anxiety but improving sleep quality. Did you know there are 8 different types of magnesium? 1. Magnesium Glycinate Best for: Relaxation, anxiety, muscle recovery and sleep.
  Why? Highly bioavailable and easy on digestion, it’s often used to support stress relief and nervous system health. 2. Magnesium Citrate Best for: Digestion and relieving constipation.
  Why? It has a laxative effect, making it a good choice for people with digestive issues. 3. Magnesium Malate Best for: Energy production and muscle pain relief.
  Why? This form is bound to malic acid, which plays a key role in the Krebs cycle (energy production). It’s ideal for those with chronic fatigue or fibromyalgia. 4. Magnesium L-Threonate Best for: Brain health, memory, and cognitive function.
  Why? It can cross the blood-brain barrier and is often used for neuroprotection and improving learning and memory. 5. Magnesium Taurate Best for: Heart health and blood pressure regulation.
  Why? Bound to amino acids taurine, this form helps with cardiovascular function and may support a healthy heart rhythm. 6. Magnesium Chloride

Best for: Muscle relaxation and pain relief (often topical use). Why? This is commonly found in magnesium oils and bath salts for transdermal absorption, which helps relieve sore muscles.

7. Magnesium Sulfate (Epsom Salts)

Best for: Detoxification, muscle relaxation, and reducing inflammation.
Why? Used in baths, it helps to soothe sore muscles and promote relaxation.

8. Magnesium Oxide

Best for: Acid reflux and short-term relief of constipation.
Why? It has lower bioavailability but is useful in treating heartburn and indigestion.

So where can I get the best sources of magnesium from?
While supplements can be very helpful, especially if you aren’t the best with a healthy balanced diet, the best way to get magnesium is through a balanced diet. Here are some of the best food sources:

1. Leafy Green Vegetables

• –  Spinach
• –  Kale
• –  Swiss Chard

2. Nuts and Seeds

• –  Almonds
• –  Cashews
• –  Pumpkin Seeds
• –  Chia Seeds

3. Whole Grains

• –  Brown Rice
• –  Quinoa
• –  Oats

4. Legumes

• –  Black Beans
• –  Lentils
• –  Chickpeas

5. Fish & Meat

• –  Salmon
• –  Mackerel
• –  Chicken

6. Dairy Products

• –  Yogurts
• –  Cheese

7. Dark Chocolate

– Opt for 70% cacao or higher for maximum benefits.

So what’s the recommended amount that you should take? The recommended daily intake varies based upon age and gender:

• –  Men = 400-420 mg per day
• –  Women = 310-320 mg per day
• –  Pregnant Women = 350-360 mg per day Magnesium can make a massive change to your physical and mental health and definitely something that needs to be a part of your daily intake, whether that be by proper foods or supplement based. Have a look at your diet and lifestyle, are you taking enough magnesium or are you lacking in it somewhere? This could be the answer to your issues!

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