Even though magnesium is not the most abundant mineral found in the human body, it is one of the busiest. Magnesium is involved in over 300 biochemical actions throughout the body, affecting activity ranging from muscle contraction to neurotransmitter regulation. As the body uses magnesium in these and other bodily processes, levels of this essential mineral can quickly deplete. Sadly, because of multiple factors, magnesium deficiency is a common problem with reports estimating that nearly half of all Americans do not get enough daily.
Magnesium influences many areas of wellness including the conversion of macronutrients into energy, regulating and maintaining heart muscles, metabolization of other nutrients, nerve signaling, bone building, and more. Because of its role in so many essential processes, it should not come as a surprise that those with a magnesium deficiency are likely to experience notable dysfunction. Depending on the severity of the deficiency, individuals who lack magnesium can suffer from a wide range of symptoms at varying degrees of intensity. Some of the most common symptoms of magnesium deficiency include: muscle cramps, difficulty sleeping, stress or anxiety, high blood pressure, low energy or fatigue, weakness, migraines and headaches, and osteoporosis.
Below we explain the benefits of incorporating magnesium into your daily routine and how to begin supplementation:
Benefits of Magnesium
Magnesium supplements offer a wide range of benefits. Besides supporting general bodily function, appropriate supplementation with magnesium can ease specific issues and problem areas caused by deficiency.
Improves Energy Levels
The body uses magnesium to activate its primary energy source, adenosine triphosphate or ATP. A lack of magnesium means the body cannot maintain normal physical activity, which makes it quick to fatigue. Supplying the body with the magnesium it needs helps ease energy deficits and protects against exhaustion.
Supports Mental Relaxation
GABA is a neurotransmitter that is used in the production of hormones that promote feelings of wellness. Magnesium is essential for GABA function and regulating hormones that promote sensations of calm. Improving magnesium levels may positively affect neurotransmitter and hormone activity in the brain, easing stress. This action may also help reduce pain caused by migraines and headaches.
Improves Sleep Quality
Studies show that the positive effect of magnesium on the brain may provide significant aid to those who have difficulty falling asleep or staying asleep. One study found that participants who took magnesium supplements experienced an impressive increase in sleep duration, fell asleep faster, and had higher concentrations of the sleep-supporting hormone melatonin.
Improves Gut Function
Magnesium supports muscle relaxation, which helps loosen the digestive tract. Magnesium also aids in the neutralization of stomach acid and promotes bowel motility. These factors help ease constipation and other gastrointestinal issues, while also improving digestion.
Eases Muscles and Joints
Magnesium is an important component of muscle contraction. A lack of magnesium can disrupt signaling to muscle tissue, which can trigger spasms and cramps. Taking a magnesium supplement can help normalize muscle contraction and relaxation, improving movement and limiting pain. Magnesium helps eliminate excess calcium that contributes to cramping and poor muscle control.
Supports Bone Health
Magnesium is an important component of healthy bone formation. Those who are deficient in magnesium are at greater risk of bone deterioration, also known as osteoporosis. Supplementing with magnesium helps safeguard bone density and may even reverse osteoporosis.
Essential for Heart Function
The heart is home to most of the body’s magnesium. Magnesium works synergistically with other nutrients to regulate blood pressure and prevent hypertension. Maintaining the value of magnesium through supplementation can help reduce the risk of cardiovascular dysfunction and serious cardiovascular disease.
Supplementing with Magnesium
Experts recommend that men’s bodies receive 400–420 mg of magnesium daily while women are recommended an intake of 320–360 mg per day.
If you are planning to supplement with magnesium, it is recommended to start with Magnesium Citrate. Magnesium citrate is a combination of magnesium and citric acid, which makes it more easily absorbed than straight magnesium supplements. Individuals with hypochlorhydria (low stomach acid) or other absorption issues may benefit from taking Magnesium Citrate.
Magnesium Citrate also improves intestinal motility and digestion. This can help ease constipation and other gastrointestinal problems that frequently accompany magnesium deficiency. However, sometimes, individuals have difficulty tolerating the recommended daily dosage of Magnesium Citrate resulting in gastrointestinal disruptions such as diarrhea. In this situation, it is recommended that patients use Magnesium Glycinate.
Those with a magnesium deficiency and who do not have constipation issues should consider supplementing with Magnesium Glycinate. Magnesium Glycinate is formulated with chelated magnesium which boasts even greater absorption and bioavailability than Magnesium Citrate. Magnesium Glycinate does not have a laxative effect and is unlikely to cause gastrointestinal duress. The risk of magnesium toxicity is exceptionally low, meaning that there are few side effects associated with magnesium supplementation. The most common side effects are diarrhea and abdominal cramping, which may be abated by switching from Magnesium Citrate to Magnesium Glycinate.
Alleviating Deficiency and Support Greater Wellness with Magnesium
As one of the most widely used substances in the body, magnesium is of critical importance to wellness. Despite its importance, research suggests that many individuals do not get adequate amounts of magnesium through their diet alone. Fortunately, appropriate supplementation with products such as HoltraCeuticals’ high quality and doctor-formulated supplements, Magnesium Citrate and Magnesium Glycinate, may provide a solution. If you are experiencing difficulties relating to magnesium deficiency, consider supplementing with HoltraCeuticals’ magnesium supplements.
Learn more about magnesium supplements
*Always consult your doctor before beginning supplementation