Magnesium Health Benefits: Muscle, Mind, and Sleep
According to a 2018 study published in Open Heart Journal, it’s estimated that a whopping 80 to 90% of Australians have sub-optimal magnesium levels which mostly go undiagnosed.
Magnesium is an essential nutrient in the healthy functioning of every cell in your body, being involved in around 600 body processes including energy creation, protein formation, gene maintenance, muscle movement as well as nervous system regulation. Less than optimal magnesium can manifest in many ways including:
Low energy
Magnesium is crucial to the body’s ability to regulate energy levels, so if you’re low in magnesium you’ll feel tired and during exercise and exertion your heart will have to work harder.
Poor Sleep
Magnesium helps you to fall asleep, stay asleep and feel more energised upon waking. It appears magnesium assists in melatonin production and reduction of cortisol levels resulting in better sleep.
Weak Bones
We all know calcium is crucial for bone density and strength, but did you know in order to absorb calcium we need adequate magnesium levels along with Vitamins D3 and K2?
Stress
Magnesium deficiencies have been shown to increase the level of the ‘stress hormone’ cortisol in the brain. Increasing magnesium levels can have calming benefits for people with busy or stressful lives.
Blood sugar regulation
Magnesium plays a role in glucose metabolism which means that if you have low magnesium, you’re more likely to have weight gain and diabetes.
Heart health
Low magnesium is associated with high blood pressure, arrhythmia, and an increased risk of heart attack.
Muscle Cramps
Magnesium has been found to reduce symptoms and the pain associated with muscle cramps. It also helps with constipation and poor digestion.
How to boost your magnesium levels
Foods rich in magnesium include spinach and leafy greens, nuts, avocados, salmon and dark chocolate to name a few. So, if you regularly eat these foods and have low stress levels and excellent health it’s likely you already have adequate magnesium levels.
If you’re already deficient in magnesium however, you’ll need nutritional support in the way of a supplement. There are a range of different magnesium supplements, with additional ingredients to focus on specific benefits such as improved sleep quality. To find a supplement that best suits your needs, ask a trusted health professional.
Magnesium is also readily absorbed through the skin which is why there are a wide range of magnesium sprays and creams which you can apply directly to affected areas such as in muscle cramps.
Finally, Epsom salts are high in magnesium so if you enjoy taking baths, then a regular soak in a bath with the addition of a cup of Epsom salts is very beneficial.
