Your Guide To Magnesium


There are many compelling benefits of Magnesium; more than 80% of people have a magnesium deficiency. So, it’s no wonder this has become an exceptionally popular supplement that is widely regarding and taken by many to achieve a number of different outcomes and help with a wide-range of conditions.

In this post, we take a look at the pros and cons of the magnesium supplement in detail, in order to help you decide if it is the right supplement to add to your diet.


How to Tell If You Need Magnesium Supplements

There are a wide-range of conditions where taking a magnesium supplement can be beneficial for treating the side-effects or the actual problem directly. Although some of those listed below can be caused by a magnesium deficiency, others can be eased by taking magnesium supplements.

·       Restless Leg Syndrome
·       Mood Swings and Behavioural Abnormalities
·       Heightened PMS Symptoms
·       Trouble with regular sleep patterns
·       Cardiovascular Disease
·       Fibromyalgia
·       Hypertension
·       Migraines
·       Liver and Kidney Disease
·       Tooth Cavities
·       Asthma
·       Muscle Cramping and Muscular Weakness
·       Impotence


Every day, the body’s natural stores of magnesium are depleted through Cardiovascular functioning, the production of hormones, and the regular movement of muscles. This is why it is essential to eat foods that contain magnesium or take magnesium supplements.

Magnesium is linked to a range of other nutrients that are in the body such as Vitamin K, D, and Calcium. This is one of the primary reasons why taking this type of supplement can be so beneficial, as these supplements can also help to control the levels of calcium within the body. If a person is deficient in Vitamin K or if they take Vitamin D supplements, this can also result in a reduced level of magnesium in the body.

Taking any supplement needs to be carefully monitored as it can lead to an imbalance with other nutrients. CHECK WITH YOUR HEALTHCARE PROFESSIONAL.


The Pros and Cons of the Magnesium Supplement

Let’s start with the positives!

It Can Calm your Nerves: Also known as the GABA function, this neurotransmitter releases the type of hormone that helps to produce and regulate the release of serotonin. This specific type of hormone is responsible for promoting natural relaxation.

Boosting Energy: Magnesium is renowned for its energy creating powers by activating adenosine triphosphate (ATP), this is the 'explosive' energy that you use for weight lifting or powerful, fast exercises.

Get a Good Nights’ Sleep: Not only does this supplement help you to relax, but it can also relax both your heart rate and your muscles to ensure you get a great nights’ rest.

Relieves Constipation: Muscles within the digestive tract are eased, and stomach acid is neutralised, helping the free movement of stools and in turn combating the discomfort that is linked with constipation.

Potassium and Calcium Regulation: Magnesium is a key element of potassium and calcium transmission throughout the body.

Better Bone Density: Magnesium regulates the movement of calcium throughout the body. Studies have proven that if taken in the right dose, magnesium supplements will help to improve bone density.

Combats Anxiety: A magnesium deficiency can result in decreased levels of anxiety. One of the many benefits of taking a magnesium supplement is a reduction in the level of cortisol hormones, which are known to trigger stress and anxiety when not balanced correctly.

Good for Your Heart’s Health: Magnesium works alongside other nutrients to ensure the correct levels of blood pressure are sustained and is essential for good heart health. The heart contains the highest level of magnesium in the body.


Now, let’s take a look at the precautions you need to take when taking Magnesium Supplements.

We have seen that magnesium supplements can help with a whole range of conditions. However, there are a few side effects and possible interactions with medications that mean you need to exercise caution. It is advisable that you should consult with a doctor before starting to take Magnesium supplements.

Diarrhoea: If you take too much magnesium, this can cause you to get diarrhoea. It is always best to take the supplements with food to ensure the correct digestion and minimise the risk of this occurring. There are no one-size fits all approach for magnesium supplements, in certain people, a lower dose can have an adverse effect on the body, while in others, this could have no impact at all.

There are a range of other side effects that are listed as possible side effects of magnesium supplements. Although most magnesium supplements are low in their dosage, it is always best to check with a medical professional before taking them for a sustained period of time. Some of the side effects of overdosage include, but are not limited to:

·       Low Blood Pressure
·       Dehydration
·       Kidney Failure
·       Slowing of the Heart Rate
·       Cardiac Arrhythmia
·       Gastrointestinal Issues


Different Types of Magnesium Supplements

If you have taken a look at the different types of magnesium supplements, there are many different forms available. Not all of these are equal. Different forms are metabolised and can each have different effects on your body.

The most inferior types of Magnesium are not absorbed into the gut effectively and have strong laxative effects:

·       Sulfate
·       Oxide
·       Carbonate
·       Aspartate
·       Dihydroxide


The best types of magnesium supplements are far superior in terms of their absorption and are better at producing energy on a cellular level:

·       Chloride
·       Citrate
·       Orotate
·       Malate
·       Glycinate
·       Taurate
·       L-Threonate




The Forgotten Mineral: Why You Need Magnesium

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Magnesium is a vital mineral for both the brain and the body. However, many people don’t actually know just how important it is, and the many advantages that including it in your diet can bring. In this post, we highlight some of the foremost benefits that Magnesium can deliver.

Essentially, Magnesium is a mineral that is involved in more than 500 different bodily reactions, it is within every cell, and it is vital for the correct functioning of those cells. 


Exercise Performance

Magnesium helps to transform the food you eat, into energy the body can use. It helps with exercise performance in a number of ways. First of all, muscle movements are improved with Magnesium. It depends on which type of exercise you are doing; however, it is said that you need to increase your magnesium intake following exercise, in order to get the desired boost. Magnesium also helps to transport blood sugar into your muscles while also helping to get rid of lactic acid, which when left to build up, can cause a great deal of pain. 

Interestingly, during a study that was conducted, it was apparent that Volleyball players who took a supplement of 250Mg daily, where able to realize improvements in their arm movements as well as in their jumping capabilities. 


Reducing Blood Pressure

Magnesium can help to reduce both systolic and diastolic blood pressure. 

There are a number of studies to back this up. However, it is most effective on those individuals who have high blood-pressure, to begin with. 


Combatting Type-2 Diabetes

Magnesium is considered to be extremely effective for those who have type-2 diabetes. Not only does having a low intake of this mineral contribute to the likelihood of getting the condition; by adding it to your diet, you are less likely to get this. Taking Magnesium can result in blood sugar improvements and Haemoglobin A1c levels as well.  

There have also been many independent studies that show Diabetes patients who have lower than acceptable levels of Magnesium are then faced with having to deal with the inability of their insulin to be able to keep their sugar levels at bay. 


Anti-Inflammatory Advantages

There are definitive links between a lack of Magnesium in your diet and chronic inflammation. Foods that are enriched with Magnesium can help to reduce inflammation. A couple of great examples are dark chocolate and fatty fish such as Salmon. 

Having a lack of Magnesium in your diet has been studied in detail, and results show that it can drive obesity, aging, and chronic disease. 


Relieves Symptoms of PMS

Pre-menstrual Syndrome affects so many women of all ages. Magnesium has been proven to help alleviate some of those symptoms and offers a way to combat problems with low-mood, water retention and more. 

Research has proven that Magnesium supplements can help with the muscle cramps often caused by PMS due to its muscle relaxing qualities.


Aides Treatment of Asthma

Magnesium has been strongly linked with Asthma, and if you suffer from this condition, you’ll be pleased to know that increasing your Magnesium intake can help to ease the wheezing that comes with Asthma, it also helps to regular and controls the breathing, along with helping to relax your bronchial muscles to make breathing easier. 

There have been many studies into the benefits of Magnesium for Asthma sufferers which have proved that it can help to treat symptoms caused by the illness. 


Produces Collagen

Contrary to popular belief, Collagen is something which can help the entire body. Magnesium stimulates the same proteins that are needed to produce collagen, meaning it can serve to improve the health of your hair and your skin.

Research has proved that having more collagen in your body can help with digestion, hormonal balancing and joint and bone health in general.  


Helps with Bladder Control

Magnesium can help you to keep proper control of your bladder by helping to fight infections, nephritis, and interstitial cystitis. 


Healthy Teeth

Given that the bones are responsible for the most consumption of Magnesium within the body, it’s no surprise that this mineral can have a huge impact on the health of your teeth. Magnesium is responsible for the absorption of calcium within the body, it can, therefore, help you to have strong bones and healthy teeth. 

So now you know just some of the benefits of having magnesium in your diet, the next logical questions are, how do you get more of this mega-mineral into your body? Of course, you can take supplements. However, there are also a few other ways you can easily introduce more into your day-to-day regime by consuming foods that are naturally rich in Magnesium.

  • Black Beans

  • Cooked Quinoa

  • Halibut 

  • Cashew Nuts

  • Avocado

  • Salmon

  • Pumpkin Seeds

  • Dark Chocolate

  • Boiled Spinach

  • Almonds 

  • Mackerel

Simply put, Magnesium is essential for your body, whatever your age and whatever your condition. Without enough of this exceptionally beneficial mineral, your body will not be able to perform to its optimal ability. 


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