Magnificent Magnesium

Magnesium is more than just a health fad,
it’s key to more than 300 different chemical processes in your body.

An estimated 2.4 billion people worldwide are magnesium deficient.

Magnesium has been a hot topic in wellness circles for a while now — it’s even recently gone viral on TikTok as the main ingredient for the “Sleepy Girl Mocktail,” a drink said to make you fall asleep fast. Magnesium is a cofactor, meaning it helps your enzymes function, so they can complete vital processes like digesting food or repairing DNA. Low levels of magnesium in the body are linked to a variety of health issues, including depression, osteoporosis, and high blood pressure.

Your body sources magnesium from high fiber foods, such as nuts, legumes, whole grains, vegetables, and fruit. It’s recommended to get about 320-420 milligrams of magnesium a day. Those who stick to plant-based diets, such as the Mediterranean diet, likely maintain good levels of magnesium. However, magnesium deficiency is surprisingly common across the globe — an estimated 31% of people worldwide don’t consume enough magnesium in their regular diet. That’s roughly 2.4 billion people. Older adults, people with ovaries, people who consume alcohol regularly, and people on certain medications are at a naturally higher risk of magnesium deficiency.

Your magnesium levels can be checked through a standard blood test, which will help you determine whether or not magnesium supplements would be a good fit for you. There are several different kinds of magnesium supplements on the market: magnesium glycinate, magnesium citrate, magnesium oxide, and magnesium sulfate. The second word refers to the specific salts formed when magnesium combines with other substances. These salts determine how the magnesium affects your body once absorbed:

• Magnesium glycinate is a common ingredient in sleep aids and can help relieve anxiety
• Magnesium citrate is often used as a laxative
• Magnesium oxide may reduce headache and migraine symptoms
• Magnesium sulfate (Epsom salt) can be added to a bath to relieve muscle pain

However, taking one supplement over the other doesn’t mean you’re missing out on any specific health benefit. There are still a variety of health benefits that magnesium brings to the table, regardless of what salt it’s paired with. Some examples include:

• Maintaining good cortisol levels. Studies show that magnesium may level out cortisol levels. Higher levels of cortisol are associated with anxiety and depression, so magnesium is a great way to keep your spirits up, even when times are tough.
• Keeping your heart healthy. Magnesium may lower the risk of developing heart disease, high blood pressure, and stroke.
• Reliving PMS symptoms. For those who experience a menstrual cycle, premenstrual syndrome (PMS) can make getting through the day difficult. Magnesium can help relieve menstrual cramps, migraines, and bloating.
• Maintaining bone strength. 50-60% of the magnesium in your body is found in your bones. Magnesium is essential for bone health, and can help protect you against developing osteoporosis.
• Beating insomnia. Magnesium regulates several neurotransmitters that are involved in sleep. As such, it can lower the time it takes you to fall asleep, as well as improve sleep quality and duration.

While you’re more likely to be deficient in magnesium than anything else, there is such a thing as too much magnesium. Excessive magnesium intake can cause a variety of issues, including:

• Diarrhea
• Nausea
• Cramps
• Low blood pressure
• Fatigue
• Impaired kidney function