Magnesium is having a moment right now. TikTok is flooded with content about the mineral, with the hashtag #magnesium racking up millions of views on the platform since the beginning of the year. Addicts are raving about its health benefits, claiming it helps with everything from improving sleep (remember the Sleepy Girl mocktail?) to reducing anxiety. But what exactly is magnesium, and should you take a supplement? We asked the experts.
Magnesium: Health Benefits and Foods to Get It From
Why is magnesium important?
Magnesium is an essential macronutrient that plays a key role in many body functions, including bone health and mood. It is the fourth most abundant mineral in the body, but since it isn’t produced by the body, it must be obtained from food or supplements.
“Magnesium is an important mineral that our bodies use for a variety of functions,” says Vijay Murthy, PhD, PhD, PhD in Functional Medicine.Founder and Co-owner of Murthy Health“Magnesium supports energy production, helps regulate blood pressure and blood sugar levels, aids in bone health, and ensures proper muscle and nerve function. Additionally, magnesium plays an important role in mood regulation and digestive health. Without enough magnesium, our bodies cannot perform these important functions efficiently.”
Getty Images
The advantages are:
Bone Health
“Around 60 percent of the body’s magnesium is stored in bone, where it aids in the structural development of bone and is essential for calcium absorption and metabolism,” Murthy explains. “For example, adequate magnesium intake helps prevent osteoporosis and promotes strong, healthy bones, especially in older adults.”
Blood Glucose Metabolism
Blood sugar is also a big trend on TikTok right now, but it’s also an important factor in health: Magnesium affects insulin secretion and function, which helps manage blood sugar levels, Murthy notes, which is why people with type 2 diabetes are often advised to increase their magnesium intake.
Mood regulation
This wonder mineral may also help boost your mental health. “Magnesium is involved in the production of mood-regulating neurotransmitters, such as serotonin,” says Murthy. “For example, research suggests that magnesium supplementation may help reduce symptoms of depression and anxiety.” 2006 Study Magnesium glycinate has been reported to be effective in treating depression, and recently The researchers Magnesium supplementation may help reduce anxiety.
Energy Production
Feeling low on energy? Magnesium might help, too. “Magnesium plays a key role in the energy production process within cells,” Murthy points out. “Magnesium is involved in converting food into energy by activating adenosine triphosphate (ATP), the body’s main energy carrier. For example, during physical activities like running or weightlifting, magnesium helps ensure that your muscles have the energy they need to perform.”
Better Sleep
Magnesium is a versatile mineral. As well as boosting your energy, it can also help you relax at night. Nutritionist Kim Pearson explains that the calming effect this mineral has on the nervous system helps people relax. She explains: “This essential mineral has the ability to affect the sedative neurotransmitter GABA, helping to reduce brain activity in preparation for sleep. Magnesium deficiency has been linked to insomnia and disrupted sleep patterns.”
It is also useful if:
- Muscle and nerve function
- Blood pressure regulation
- Digestive Health
How much magnesium do you need per day?
Clearly it’s an important mineral, but are you getting enough? Recommended amounts vary by age and gender.
Murthy suggests:
- Women ages 19 to 30 need 310 milligrams (mg) per day
- Women over 31 need 320 mg per day
- Pregnant women aged 19-30 should aim for 350 mg per day.
- Pregnant women aged 31 to 50 years should take 360 mg per day.
- Men ages 19-30 need 400 mg per day
- Men over 31 need 420 mg per day
What are some signs of a deficiency?
“Magnesium deficiency can manifest in a variety of ways,” Murthy says. “Common signs include muscle spasms and cramps, fatigue, weakness, loss of appetite, nausea, and vomiting. Severe deficiencies can cause more serious symptoms, such as irregular heartbeats and personality changes.” Certain groups of people are more likely to suffer from deficiencies, including those with gastrointestinal diseases, type 2 diabetes, alcoholism, older adults, and athletes.
If you notice these signs, it’s worth speaking to a healthcare professional, who may recommend taking a supplement. “Maximize your intake of magnesium-rich foods and supplement with magnesium in the form of tablets, powder, or even topically through the skin,” suggests the doctor. Hannah Aldersona registered dietitian and hormone expert. “The supplement comes in several forms, and each form serves its own purpose. For example, magnesium citrate is great for digestive regularity, and magnesium glycinate is great for relieving anxiety, especially when taken before bed.”
Unsplash
What foods are high in magnesium?
There are many ways to increase your dietary intake of magnesium. Green leafy vegetables are high in magnesium-rich chlorophyll, and unrefined grains, nuts, and seeds are also rich sources of magnesium. This analysis Brazil nuts, oat bran, cashews, mackerel, spinach, and Swiss chard have been found to be rich in magnesium. Another study It highlighted chia seeds and pumpkin seeds as foods rich in magnesium.
Murthy recommends the following sources:
- Pumpkin seed kernels: 162 mg per 1/4 cup
- Amaranth grain (cooked): 160 mg per cup
- Brazil nuts: 107 mg per ounce (about 6 nuts)
- Almonds: 80 mg per ounce (about 23 almonds)
- Spinach (boiled): 78 mg per 1/2 cup
- Swiss chard (boiled): 75 mg per 1/2 cup
- Cashews: 74 mg per ounce (about 16 nuts)
- Peanuts: 63 mg per 1/4 cup
- Black beans (cooked): 60 mg per 1/2 cup
- Edamame (cooked): 50 mg per 1/2 cup
- Avocado (diced): 44 mg per cup
- Brown rice (cooked): 43 mg per 1/2 cup
