Magnesium (Mg) is one of the most underrated minerals in the world. It's estimated that around 50% of Americans are deficient in magnesium, and many people don't even know what it does!
Magnesium plays a role in over 300 enzymatic processes in the body, so it's no wonder that taking a magnesium supplement every day can have so many benefits.
In this article, we will discuss ten science-backed reasons why you should start taking magnesium supplements today.
Let's get started.
What is magnesium, and why is it so important?
Magnesium is a mineral that is found naturally in the environment, and it's also present in many foods.
It's involved in over 300 biochemical reactions in the human body, making it one of the most important minerals for our health.
Magnesium plays a role in energy production, DNA synthesis, protein formation, and cell signaling. It's also necessary for the proper function of our muscles, nerves, and enzymes.
A magnesium deficiency can lead to a variety of health problems, including:
- muscle cramps
- high blood pressure
- brain fog,
- and migraines.
If you have one or more of these health issues, you may have a magnesium deficiency, and we highly recommend that you get tested for magnesium levels.
You can also start looking into your diet and see how you can improve your levels of magnesium by adding more magnesium-rich foods to your meals every day.
Excellent Food Sources of Magnesium
Some of the best food sources of magnesium include:
- Dark chocolate
- Pumpkin seeds
- Whole grains
- Green leafy vegetables
- Low-fat milk and yogurt
- Dried beans and legumes
How about magnesium supplements?
If you're not getting enough magnesium from your diet, we recommend that you start taking magnesium as a supplement.
There is a variety of magnesium on the market, and it's essential to choose one that's right for you.
Types of Mg Supplements
Several popular types of magnesium are believed to be more absorbent than the rest. These are:
- Magnesium gluconate
- Magnesium oxide
- Magnesium citrate
- Magnesium hydroxide
- Magnesium aspartate
- Magnesium glycinate
- Magnesium chloride
Take note that each type of magnesium supplement has its own set of benefits and drawbacks. We highly recommend that you speak to your doctor or a registered dietitian to see which type of magnesium supplement is right for you.
However, here in Upgraded Formulas, we firmly believe that magnesium chloride leads to being the most bioavailable form of the mineral, helping you get enough magnesium that you need.
Should you take magnesium every day?
Now that we know what magnesium is, its benefits, and where to find it, the next question is: should you take magnesium daily?
The answer is YES.
Taking magnesium every day can help improve your health in a variety of ways.
Here are ten reasons why you should take magnesium every day, according to research:
1) Magnesium aids constipation relief
If you're struggling with constipation, magnesium could be the solution to your problem.
Studies show that magnesium as a supplement can help increase water in the intestine and loosen stool, making it easier to pass.
One study found that magnesium was an effective treatment for patients with chronic constipation. The participants who took magnesium had a significant increase in bowel movements compared to those who took a placebo.
So, magnesium could be the answer if you're looking for a natural constipation remedy.
Just make sure to speak to your doctor before taking magnesium as a supplement, as they can cause diarrhea in some people.
Also, take note that magnesium should not be taken if you have kidney problems as it can further impair kidney function.
2) Magnesium helps improve sleep quality
Do you have trouble falling asleep? Or maybe you often wake up in the middle of the night and can't get back to sleep?
Magnesium could help you get the restorative slumber you deserve.
Research shows that magnesium can help improve sleep quality by:
- making it easier for you to fall asleep
- reduce symptoms of restless leg syndrome,
- and lengthening the time you spend in deep sleep.
One study also found that magnesium improved sleep quality in older adults with insomnia. The participants who took magnesium slept longer and had a significantly higher level of deep sleep (also known as slow-wave sleep) than those who took a placebo.
Slow-wave sleep is important for physical recovery, so getting enough of it is crucial if you want to feel rested and rejuvenated the next day.
If you're having trouble sleeping, we recommend taking magnesium supplements before bedtime. Make sure not to take them too close to bedtime as they may have a laxative effect.
As always, speak to your doctor before taking magnesium , especially if you have kidney problems or taking other medicines that may interact negatively with the supplement.
3) Magnesium promotes blood sugar regulation
If you have diabetes or are at risk of developing the condition, magnesium could help you regulate your blood sugar levels.
Studies show that magnesium as a supplement can help improve insulin sensitivity and decrease fasting blood sugar levels in people with type II diabetes.
Magnesium may also help lower blood sugar levels in people with prediabetes.
One study found that magnesium as a supplement helped reduce fasting blood sugar levels by an average of 26.0 mg/dL in people with prediabetes.
If you have diabetes or are at risk of developing the condition, we recommend speaking to your doctor about taking magnesium.
4) Magnesium reduces muscle cramps
Do you often experience muscle cramps, especially at night?
Magnesium supplements may help reduce the frequency and severity of muscle cramps.
One study found that magnesium was an effective treatment for nocturnal leg cramps. The participants who took magnesium had significantly less frequent and less severe muscle cramps than those who took a placebo.
If you often experience muscle cramps, we recommend taking magnesium. Just make sure to speak to your doctor first, as they can cause diarrhea in some people.
5) Magnesium may help treat symptoms of depression
Depression is a common mental disorder that can cause a wide range of symptoms, including:
- feelings of sadness,
- loss of interest or pleasure,
- difficulty concentrating,
- and changes in sleep and appetite.
Improving your magnesium levels may help aid these debilitating symptoms.
One study found that magnesium effectively treated patients with mild-to-moderate depression. The participants who took magnesium had significantly lower levels of depression than those who took a placebo.
Another study found that magnesium was effective in treating postpartum depression.
If you're struggling with depression, we recommend speaking to your doctor about taking magnesium as one of your coping strategies.
6) Magnesium may reduce the risks of heart disease
Cardiovascular disease is one of the leading causes of death worldwide.
Magnesium supplements may help lower blood pressure and reduce the risks of developing heart disease.
One study found that magnesium supplementation was associated with a reduced risk of heart failure.
Another study found that magnesium effectively helped in lowering blood pressure in people with hypertension or high blood pressure.
If you have heart disease or are at risk of developing the condition, we recommend speaking to your doctor about the types of magnesium that are best for you.
7) Magnesium enhances exercise performance
Are you an athlete or enjoy working out?
Magnesium as a supplement may help improve your exercise performance.
One study found that magnesium effectively reduced fatigue and improved endurance in athletes.
Another study found that magnesium supplementation improved sprint performance in cyclists.
If you're looking for a way to improve your exercise performance, we recommend taking magnesium.
8) Magnesium improves PMS symptoms
Premenstrual syndrome (PMS) is a condition that can cause a wide range of symptoms in women, including:
- breast tenderness,
- mood swings, and
- food cravings.
Magnesium supplements may help reduce the severity of these symptoms.
One study found that magnesium was an effective treatment for PMS. The participants who took magnesium had significantly lower levels of depression, anxiety, and irritability than those who took a placebo.
Another study found that magnesium effectively reduced bloating, breast tenderness, and food cravings in women with PMS.
So, if you're struggling with PMS symptoms, we recommend considering magnesium supplementation.
9) Magnesium alleviates migraines
Migraines are a type of headache that can cause throbbing pain, nausea, and sensitivity to light.
Magnesium may help reduce the frequency and severity of migraines.
One study found that magnesium was an effective treatment for people with migraines. The participants who took magnesium had significantly lower pain levels than those who took a placebo.
Another study found that magnesium was effective in reducing the frequency of migraines.
If you're struggling with migraines, we recommend magnesium supplements as a possible solution. Speak to your doctor to see if they would be right for you.
10) Magnesium clears brain fog
Do you ever feel like you can't focus or think clearly? This feeling is often referred to as "brain fog."
Magnesium may help clear brain fog.
One study found that magnesium was an effective treatment for people with attention deficit hyperactivity disorder (ADHD), which is a condition that often has brain fog as a symptom.
The participants who took magnesium had significantly lower levels of ADHD symptoms than those who took a placebo.
Another study found that magnesium effectively improved cognitive function in older adults.
If you're struggling with brain fog, we recommend magnesium supplements as a possible solution.
These are just a few of the many reasons why taking magnesium every day is beneficial. If you're considering taking magnesium, we recommend speaking to your doctor to see if they're right for you.
Are there any side effects of taking Magnesium daily?
Magnesium as a supplement is generally safe, especially if taken orally. However, a small group of people may experience a few potential side effects. These include:
- Stomach cramps
The people who often experience side effects from taking magnesium as a supplement are those who take too much magnesium than they should or those with kidney problems.
We recommend speaking to your doctor if you experience any of these side effects. They may be able to recommend a different dosage or type of supplement that is better for you.
How much magnesium should you take per day?
The amount of magnesium you should take per day depends on a few factors, including your age, gender, and health status.
The recommended daily magnesium intake is:
- 310-320 mg for adult women
- 400-420 mg for adult men
- 360-410 mg for pregnant women
- 310-360 mg for breastfeeding women
If you're considering taking magnesium as a supplement, we recommend speaking to your doctor to see if they're right for you and to determine the best dosage.
Factors to Consider When Choosing the Right Magnesium Supplements
When choosing magnesium, there are a few factors you should consider. These include:
- The type of magnesium supplement
- Your health status
- Your age
- Your gender
- Any potential drug interactions
Magnesium supplements come in many different forms, including powders, capsules, and tablets. We recommend speaking to your doctor to determine the best type of magnesium supplement for you.
Your health status, age, and gender may also affect the type of magnesium supplement that is right for you. For example, older adults or those with kidney problems may need to avoid certain types of magnesium.
Finally, it's essential to consider any potential drug interactions when taking magnesium as a supplement.
Magnesium can interact with a number of different medications, such as the following:
- Levodopa/Carbidopa (Sinemet)
- Antibiotics (Aminoglycoside, Quinolone, Tetracycline)
- Medications for high blood pressure (Calcium channel blockers)
- Muscle relaxants
- Water pills
- Medications that slow blood clotting (anticoagulant/antiplatelet drugs)
- Digoxin (Lanoxin)
- Medications for diabetes (Sulfonylureas)
- Ketamine (Ketalar)
- Sevelamer (Renagel, Renvela)
- Zinc supplements
This is why it's crucial to speak to your doctor before starting any supplement regimen.
Maintaining a healthy diet, especially a magnesium-rich diet, is crucial in getting this essential nutrient.
And there are many benefits to taking a magnesium supplement every day.
If you're considering taking magnesium as a supplement, we recommend consulting your doctor or a registered dietitian to see if the supplementation would be right for you.
And when choosing magnesium, be sure to consider the type of supplement, your health status, any potential drug interactions, and the recommended dosage for your age and gender.
We hope this article has been helpful in informing you about the benefits of taking magnesium every day!
If you have any questions or want to learn more about magnesium supplements, be sure to check out our blog or podcast, so you can come up with an informed decision when our blog or podcast, so you can come up with an informed decision when it comes to starting a new supplement regimen.