Magnesium is a vital mineral that activates not less than 300 enzymatic reactions in the human body. Whether it’s for optimal levels of energy, strong bones, a healthy heart rhythm, or even stress management and relaxation, magnesium plays an important part in maintaining a healthy body and mind. As our body is unable to create magnesium, it’s crucial to obtain sufficient levels of it from external sources in order to avoid serious ailments, such as arrhythmias, osteoporosis, stress, or sleep disorders.
Just like with any other nutrient, bioavailability and the ability to be quickly and efficiently absorbed by the body are crucial in order to maintain adequate intake.
This higher bioavailability is why magnesium glycinate is preferred over other forms. This means that it is absorbed more effectively by the body compared to inorganic forms, and the improved absorption may lead to better outcomes for individuals who require supplementation.
Benefits of Magnesium
Magnesium promotes restful sleep
According to numerous studies, including this informative article published by Oxford Academic, it has been demonstrated that magnesium brings promising benefits for rest and relaxation, promoting deep, restorative sleep, and managing daily stress.
How does it work? On one hand, it can help preserve normal levels of GABA – the neurotransmitter that facilitates sleep – and therefore, acts like a mild sedative.
On the other hand, it promotes muscle relaxation, by inhibiting the receptor of the primary excitatory neurotransmitter, namely the N-methyl-D-aspartate receptor. This may result in overall relaxation and improved sleep.
Research has indicated that individuals with low amounts of magnesium also have reduced levels of melatonin. Melatonin is the hormone responsible for preserving the circadian rhythm, which stimulates changes in the body in accordance with the day-night cycle. Keeping the intake of magnesium in check may help preserve a normal circadian rhythm and enhance sleep.
Furthermore, magnesium can also help to reduce cortisol – the stress hormone that influences the fight-or-flight response. Reducing cortisol levels may help people feel more at ease and sleep better.
Magnesium can help relieve migraines
The World Health Organisation states that an impressive 40% of the world’s population of all ages suffers from migraines. This debilitating condition can have various causes, and symptoms can vary from person to person – with intense pain, sensitivity to light and sound, and nausea being among the most common. Migraines can significantly affect a person’s ability to function and lead a normal life. But there is also good news! According to the American Migraine Foundation, magnesium has been shown to help prevent migraines, particularly in cases when an aura is present.
This amazing substance is believed to block brain transmission that triggers aura-related alterations in vision and other senses during migraines. Through the suppression of these signals, the severity of aura symptoms could be lessened. Because it has the ability to inhibit or lessen the brain’s production of molecules that communicate pain, magnesium can help relieve migraine pain.
Support in PMS and (pre-)menopause symptoms
PMS
Are you craving chocolate before your period? This may be a way your body is letting you know that you need to supplement your magnesium intake to support your body through menstruation.
Cravings are simply the way our body communicates to us the need for certain nutrients. Therefore, it’s important to offer your body precisely the nutrients it needs, avoiding unnecessary harmful substances.
Even though it might satisfy your craving on the spot, chocolate and other sweets have other well-known, long term negative effects. So, don’t give in to temptation and instead offer your body the nutrients it really needs.
Ideally, the level of magnesium in the body should always be balanced through a healthy diet.
As the need for this mineral increases exponentially before menstruation, it can be difficult to consume a high quantity of certain foods in order to fulfill your needs timely and punctually exclusively through diet.
This is when magnesium glycinate benefits come in handy: the quick absorbability and precise dosage help to provide the mental and physical balance you need.
Menopause
Menopause can occur anytime from the early 40s to early 50s. Even though the age when it starts is determined mainly by genetics, it can also depend on other factors related to lifestyle and overall health.
Independent from its timing, menopause brings a lot of changes in a woman’s body and many of them are unpleasant. Hot flashes and night sweats can impact the quality of sleep, while decreased bone density can lead to osteoporosis.
At the same time, menopause can also impact mental health: accelerated signs of aging, slowed metabolism, and weight gain, combined with hormonal changes, can lead to anxiety and depression.
The good news is that these frequent physical menopause-related symptoms can be lessened with magnesium glycinate supplementation.
Muscle cramps
This is the reason why:
Calcium is transported across cell membranes via magnesium, which is essential for maintaining the health of muscles and nerves. When these important substances are insufficient, muscular twitches and cramps can occur due to overstimulation or overexcitement of the muscular nerves.
In some aggravated cases, magnesium deficiency disrupts nerve communication, and may potentially result in seizures or convulsions.
Magnesium deficiency
Inadequate intake of nutrient-rich foods, malnourishment, and certain gastrointestinal disorders can contribute to this issue. This is why proper nutrition is important to insure the right quantities of magnesium.
This is a list with the most common symptoms of magnesium deficiency:
・Exhaustion
・Muscle spasms and joint stiffness
・Loss of strength and physical weakness
・Abnormal heart rhythms
・Numbness and tingling
・Altered mood or behavior
・Seizures (in extreme cases)
Magnesium-rich foods
Because it is a mineral (as opposed to a vitamin), magnesium isn’t destroyed at high temperatures during cooking. However, it does get transferred to water during boiling, and therefore gets discarded together with the water. This is why it’s important to consume foods that don’t need to be cooked for too long, or where the juices are preserved in the cooking process.
For your convenience, we’ve created a list with foods that are rich in this substance and easy to introduce into your diet:
・Leafy Greens such as spinach, kale, and Swiss chard. Mix various types of leafy greens and complement them with seeds and nuts – they pair perfectly – and your salads will never be boring again!
・Nuts, especially almonds. They make a great snack on their own. But can also be added to oatmeal, desserts, bakes like cakes and cookies, pesto sauce, spreads, or salad topping. You can also use them to make nutritious drinks, like smoothies and almond milk.
・Seeds: especially chia, flax, and hemp seeds. Just like nuts, they are nutritious, filling, and easy to consume. You can mix them into your oatmeal, bakes, or even smoothies. You can also incorporate them into homemade energy bars. Thanks to its ability to expand in size, chia seeds make a great raw vegan pudding!
・Legumes, such as beans, chickpeas, and lentils. They can be used in various ways – but because they require cooking, part of the minerals might be discarded with the water. In order to preserve the magnesium content, add them to stews or soups. You can also make spreads, for example hummus, using the water in which the legumes are boiled.
・Healthy grains: Grains are a staple food and they are highly available. As the quality of the product differs considerably, it’s important to choose what is best for you. Opt for wholegrain, organic quinoa, brown rice, and whole wheat over refined grains whenever possible. You can pair them with the legumes mentioned earlier to create complete dishes with a wide range of nutrients.
・Supplements: It is essential to ensure we get an adequate amount of this mineral through food, but when diet alone is not sufficient, supplementation is crucial. Opt for clean, high-quality products, such as the Magnesium Glycinate from Pure Encapsulations. Why do we love it? Capsules are easy to take, and it’s the perfect option whether you are a dedicated vegan or just occasionally fasting.
Maintaining adequate nutrient levels is crucial for overall health, and if you think you might be experiencing any deficiencies, seek medical evaluation to address the underlying cause and ensure proper management.
