Magnesium: Everything You Need To Know

Maybe it’s the hot weather giving everyone a broken night’s sleep, or general I’m-ready-for-a-holiday exhaustion, but everyone is talking about Magnesium, from social media to the national press, and it’s been a topic of conversation among scientists and doctors for years for its numerous potential health benefits, including improving sleep, clearing brain fog and reducing stress levels. But is it actually worth the hype? And can it really be the cure-all magical mineral? We’ve sifted through the latest evidence to discover everything you need to know…

What is magnesium? 

Magnesium is a chemical element that is abundant in the Earth's crust and it can be found in various foods such as green leafy vegetables, nuts, seeds, and whole grains. It’s also the fourth most abundant mineral in the body after calcium, potassium and sodium and is essential for human health, playing a crucial role in over 300 enzymatic reactions, including energy production, protein synthesis, and muscle and nerve function. 

What are the symptoms of magnesium deficiency?

Our kidneys are excellent at maintaining optimum levels of magnesium within our bodies - if there’s too much, they’ll excrete more, and if there’s too little, they’ll hold onto it. Even so, dietary surveys of people in the United States consistently show that many people consume less than recommended amounts of magnesium with some research even concluding that up to half of the American population could be deficient.

Early symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As the deficiency worsens, you may experience numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms - although these symptoms are usually only present in those with underlying health conditions such as Type 2 Diabetes and Crohn's Disease. 

It’s also important to note that a mild deficiency may not cause any symptoms, meaning you may not know that you are deficient. There are preliminary studies to suggest that chronically low levels can increase the risk of various diseases (like osteoporosis, migraine headaches and cardiovascular disease) in the long run, so it’s worth taking stock to see if you might be running on low. 

How do I increase my magnesium levels? 

Our bodies cannot produce magnesium, so it has to come from external sources, either via the foods we eat or a supplement. The foods highest in magnesium are pumpkin seeds, spinach, soy beans, black beans and quinoa, but in general, leafy green vegetables, nuts, seeds and whole grains are rich sources. 

Then there’s food supplements, which provide an efficient way to boost your magnesium intake. Beauty Pie Daily Magnesium™ contains 100mg of bioavailable, practitioner-grade dual-source Magnesium with TRAACS™ Magnesium Bisglycinate and Albion™ Di-Magnesium Malate, which are easy for the body to absorb and utilise.

Why would someone take magnesium supplements? 

So many reasons. It may be because they are worried that their diet is not providing all the body needs, but the most common reason to try a magnesium supplement though, is to help support a hectic life.

How many supplements should I take?

Healthy adults need between 360-420mg per day, depending on your age, biological sex and whether or not you are pregnant or breastfeeding. How much you should take depends on your individual needs. If you're filling possible gaps in your diet, try one 100mg capsules. Or, if you're if you are looking for a reduction in tiredness and fatigue, then it may be a good idea to start with three 100mg capsules a day. Just don't take more than 300mg in total.

What are the benefits of taking magnesium supplements?

Since magnesium is involved in so many crucial bodily reactions, including energy production, nervous system function, blood pressure regulation and blood glucose control, stress management and sleep, having adequate levels is key to maintaining good health.

According to a recent study published in the British Medical Journal that followed more than 6,000 women for over 20 years, optimum levels of magnesium is associated with a lower risk of developing memory issues and mild cognitive impairment. Another study followed almost 100,000 postmenopausal women for 28 years and found that those with the lowest levels of magnesium were at the highest risk of heart failure (and those with the highest levels had a 39% lower risk).  

Anecdotally, the main benefit that people who increase their levels of magnesium report is better quality sleep as well as more stable mood and energy levels throughout the day, and quicker recovery time after playing sports or working out. Sounds pretty dreamy to us.