Mighty Magnesium

As naturopathic doctors, we know the important role magnesium plays in health. Unfortunately, many people are deficient in at least one nutrient, and magnesium deficiency is the most common mineral deficiency. But did you know that magnesium is responsible for over 300 biochemical reactions in your body? It’s one of the 7 essential minerals your body needs, and it plays a role in everything from your sleep quality to your heart health. 

Here are the top 10 health benefits of this powerful nutrient:

1. Helps You Sleep: Magnesium is essential for your brain’s GABA receptors to function optimally. GABA stands for Gamma-Aminobutyric Acid. It's a neurotransmitter in the brain that plays a key role in regulating nerve cell activity. GABA reduces neuronal excitability and regulates the sleep cycle. Optimal magnesium status in the body supports GABA function, facilitating relaxation and sleep.   

2. Reduces Headaches: Half of migraine sufferers are deficient in magnesium. Studies have shown that magnesium supplementation can reduce the frequency of headaches by relaxing blood vessels in the brain that constrict when a headache occurs.  

3. Alleviates Muscle Cramps: Have you ever been jolted awake from sleep by a muscle cramp? If so, you might not be getting enough magnesium, as this nutrient is responsible for proper neuromuscular transmission and muscle contraction. Magnesium also influences calcium uptake and muscle relaxation, preventing cramps. 

4. Keeps You Regular: Many laxative supplements are formulated with magnesium citrate because of its ability to bring relief to constipation. Magnesium works by increasing the amount of water in your intestines to soften stool, and increases intestinal peristalsis that moves it along.  

While magnesium is great for constipation, work up gently with the dose: your body will tell you if it’s too much by producing loose stools! 

5. Enhances Cognitive Function: Magnesium is important for the brain in more ways than one. Not only does it help improve short and long-term memory, it also improves neuroplasticity (your brain’s ability to adapt and heal). 

6. Boosts Your Energy: Feeling tired every day might be common, but it’s certainly not optimal. ATP production, our cellular energy source, is magnesium dependent. Magnesium is also involved in glucose utilization, converting it to energy in our cells so they can make ATP!  

7. Strengthens Bones: Magnesium is critical for bone health, working with calcium and vitamin D to enhance bone density and lower the risk of osteoporosis. Studies have shown that magnesium is vital for healthy bones, and reduces the risk of fractures as you age.  ​​

8. Cardiovascular Benefits: Magnesium intake improves symptoms of irregular heartbeat, hypertension and cardiovascular disease. By relaxing blood vessels and reducing inflammation, magnesium supplementation may lower blood pressure and lower risk factors for heart disease. 

 9. Blood Sugar Management: Magnesium also aids in regulating insulin action and glucose levels, making it useful for Type 2 diabetics. It improves insulin sensitivity and can help lower blood sugar levels. 

10. Calms Anxiety: Anxiety is an excitatory event in the brain, and magnesium can help calm this down. Due to magnesium’s role in brain function and neurotransmitter activity, studies have shown it can also help calm the symptoms of ADHD when taken consistently.

Next week’s article will go through best food sources of magnesium, discuss the many forms of supplemental magnesium, and how to choose the right supplement for you.