If there is a single mineral quietly influencing just about every function in our body, from our sleep and stress levels to our energy and hormones, it would be magnesium.
Often spoken about in the context of muscle cramps or getting a good night’s rest, magnesium’s benefits extend far beyond the basics. In fact, it is required for more than 300 biochemical reactions in the body – supporting nervous system regulation, cardiovascular health, blood sugar balance and even the way our cells produce energy.
And many of us are not getting enough.
The mineral should be easy enough to obtain through our diet, but stress, caffeine, alcohol and processed foods can all deplete magnesium stores. Add to that modern farming practices that have reduced the mineral content of soil, and even a diet deemed healthy may fall short of magnesium.
Considering our rising stress levels and always-on culture, it’s easy to see why magnesium has become one of the most common nutrient gaps in modern diets.
So, how exactly does magnesium affect our daily lives – and how do we know if we need more? We ask an expert to break it down.
What is magnesium?
“Magnesium is a mineral naturally found in certain foods, including green leafy vegetables, nuts and seeds,” health and nutrition expert Dr Libby says.
Other dietary sources include legumes, tofu, avocados, bananas, whole grains such as oats and quinoa, and dark chocolate.
“There is very little that happens in the body that magnesium doesn’t touch” – Dr Libby, health and nutrition expert
Dr Libby, health and nutrition expert
The benefits of magnesium
Magnesium has many beneficial functions in the body, including helping cells perform at their best.
“Magnesium helps your cells to do all of their critical work,” explains Dr Libby, who created Bio Blends Organic Magnesium – a food-based version of the mineral, derived from pumpkin seeds. “In many ways, there is very little that happens in the body that magnesium doesn’t touch.”
AIDS SLEEP: Excellent for helping the body relax, magnesium is a great way to get your ZZZs. “Magnesium is most widely known for its roles in muscle relaxation and recovery and assisting with restorative sleep,” Dr Libby says.
BOOSTS ENERGY: Magnesium is integral to our energy sources. “Because magnesium must bind to ATP (the body’s energy currency) to make it biologically active, it is fundamental to energy production,” Dr Libby explains.
CALMS THE NERVES: The mineral is great for calming down the nervous system. “Magnesium is a necessary cofactor in the synthesis of GABA – the calming neurotransmitter responsible for helping us switch off,” Dr Libby says.
HELPS OUR STRESS LEVELS: “Magnesium supports nervous system function and plays a role in the creation of stress hormones,” says Dr Libby. “[This makes] it intrinsically linked to how we respond to – and recover from – the pressures of modern life.”
AIDS DIGESTION: “Cardiovascular and gastrointestinal health also rely on adequate magnesium,” Dr Libby explains. “It assists in regulating blood pressure and blood sugar levels, and supports the movement of food through the digestive tract.”
Symptoms magnesium helps
Because magnesium can aid so many functions in the body, it has a long list of issues it can help with.
“Magnesium can help to reduce anxiety and foster a deeper sense of calm,” Dr Libby says. “It is also essential for bone health, and for those who suffer with constipation and headaches. Magnesium has been shown to be effective in relieving premenstrual and postmenopausal symptoms.”
“It can aid in cases of high blood pressure and bolster sluggish energy,” says Dr Libby. “Muscle tension and eye twitches can also be eased when more bioavailable magnesium is ingested.”
Of course, it’s always advised to seek a professional opinion. Issues can only be solved by magnesium if they are the result of low magnesium in the first place, Dr Libby explains.
Signs you’re low
Common signs that you’re not getting enough magnesium include muscle cramps or twitching, headaches or migraines, poor sleep, low stress tolerance, anxiety, irritability, fatigue and weakness, heart palpitations, sugar cravings and difficulty relaxing.
“Women tend to have higher magnesium requirements than men,” Dr Libby adds. “Those experiencing chronic stress or engaging in highintensity exercise may also need more to adequately support the nervous system and muscle function.”
Getting enough
While there are many food sources of magnesium, obtaining sufficient amounts through diet alone is becoming more challenging. Not only has there been a gradual decline in soil nutrient density, but the foods richest in magnesium are also underconsumed.
“In Australia, only one in 10 people meets the minimum recommended intake of vegetables, making deficiency increasingly common,” Dr Libby explains. This means supplementation is becoming increasingly popular, offering additional support where dietary intake and lifestyle demands fall short.
What’s Sup
Magesium can be injested through food or supplements, or through the skin via a magnesium spray. Here are two ways to boost your supply of magnesium.
Capsule: Bio Blends Organic Magnesium, $64.95 (60 capsules).
Spray: Kit Magnesium Oil, $45.
“There is very little that happens in the body that magnesium doesn’t touch” – Dr Libby, health and nutrition expert
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