By Michele Reger
With so much noise about health trends, diets, and supplements, it’s hard to know what our bodies need for wellness. Sometimes the best place to start is the simplest. One humble mineral–magnesium–can help our bodies do just about everything better!
Magnesium is involved in over 300 biochemical reactions in our bodies, including sleep, mood, muscle function, energy production, cardiac rhythm, digestion, and detoxification. And yet, most people don’t get enough.
Wishing you slept better? If you’re tossing and turning at night, magnesium may help by calming your nervous system, regulating melatonin production, and relaxing your muscles. While it’s not a miracle cure, Dr. Denise Millstine of the Mayo Clinic notes it helps regulate neurotransmitters that promote sleep and reduce anxiety—perfect for quieting a “busy brain.”
Feeling anxious, restless, or overwhelmed? Low magnesium impacts neurotransmitters in your body. The National Institute of Health found that high levels of cortisol deplete magnesium, upsetting brain chemistry and leaving your nervous system without support from this necessary mineral. While not a replacement for therapy or medication, studies suggest magnesium supplementation can help ease anxiety and depression.
Having muscle cramps? Magnesium promotes proper muscle contraction and relaxation by boosting nerve signals, balancing calcium (which causes contractions), and limiting lactic acid build-up. If you’re prone to cramps, spasms, or muscle tightness, tension headaches or back pain, magnesium could bring relief. It also supports strong bones and a steady heartbeat–added bonuses to your health!
Struggling with fatigue? Low magnesium levels make it difficult for your body to regulate blood sugar. Pancreatic cells–insulin producers–don’t function without adequate minerals, so your body can’t break down sugar and carbohydrates into fuel for energy production. This difficulty creates inflammation in your cells, draining your energy in a vicious cycle.
Experiencing sluggish digestion? Magnesium helps keep things moving—literally. A slow digestive system makes waste and toxins build up, causing physical discomfort, skin irritation, and fatigue. This vital mineral also supports detoxification by aiding your liver in producing enzymes and bile, helping your body flush out toxins and waste.
So, how do we get what our bodies are begging for? The most natural and sustainable way is eating foods rich in magnesium. Top sources include leafy greens, nuts, whole grains, legumes, avocados, fatty fish, and (yum!) dark chocolate.
If your diet doesn’t stack up, supplements are an option, and various forms are available. Magnesium glycinate is gentle on your stomach and great for sleep and anxiety. Magnesium citrate is helpful for relaxation, digestion, and constipation (start slowly). Magnesium malate supports energy levels and muscle recovery. Magnesium threonate provides brain benefits and nervous system relaxation. Always talk with your health care provider before starting any new supplements and work up in doses with their guidance.
Magnesium lotion, oil, or spray is an option for people with tight muscles or sensitive stomachs. Applied to the skin, this delivery of magnesium allows for maximum absorption and targets muscle cramps and soreness for recovery. Topical magnesium is helpful when winding down after a workout or before bed. Soaking in an Epsom salt bath is the ultimate way to absorb magnesium and relax!
Magnesium is essential, and many of us need more of it. Load up on magnesium-rich foods, supplement with guidance if needed, and give yourself some bathtime self-care. Your body will thank you!
