Half the popluation are estimated to be deficient in Magnesium!…..are you deficient in Magnesium?

Magnesium is one of those nutrients you’re likely aware of on some level, but may be a little fuzzy on the details of what, exactly it does—and also what the magnesium benefits for women might be.

Magnesium is an abundant mineral in your body and it’s naturally present in many foods, as well as available as a dietary supplement, according to the National Institutes of Health (NIH). Magnesium is a cofactor (meaning, it’s required as part of a process) in more than 300 enzyme systems that regulate different reactions in your body, including the way your muscles and nerves function, your blood sugar control, and your blood pressure.

Among other things, magnesium plays a role in energy production in your body, the development of your bones, and even the synthesis of DNA and RNA. “Magnesium is essential for so many different body processes,” says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

But despite all that magnesium can do, many people don’t get enough. Many national nutrition surveys have found that as many as 48% of people consume less than the recommended daily allowance for magnesium.

So, what are the main benefits of magnesium and what should you do if you’re interested in taking it as a supplement? Nutritionists break it down.

Magnesium benefits

Magnesium does a lot in the body, but there are a few specific things worth noting.

It helps with blood sugar management

Magnesium plays a role in how our body handles sugar. It helps with the action of insulin, the hormone that controls blood sugar levels. When you have enough magnesium in your body, insulin can work better and your body can manage blood sugar more effectively.

It may help with stress management

Stress can cause your body to use more magnesium than usual, which can limit your body’s ability to do other tasks with the nutrient. In addition, magnesium can help reduce the release of stress hormones like cortisol. It’s like a natural chill pill that can help keep our body’s stress response in check.

It can help with anxiety and depression

Magnesium helps regulate your brain function and mood. It plays a role in releasing and using neurotransmitters, which are chemicals in our brain that affect our mood and emotions. This might be why getting enough magnesium may help some people feel less anxious or sad.

It helps maintain healthy bones

Magnesium is stored in bones and is an important part of bone health. Magnesium supplements may help improve bone density and decrease fracture risk. Magnesium also helps regulate calcium and vitamin D, which are crucial for building strong bones.

It may help with headaches

Research suggests that people with a magnesium deficiency are at a greater risk for headaches and may benefit from a supplement. Magnesium can affect the neurotransmitters and blood vessels in our brain, it can help prevent the brain signals that cause migraines and can also keep blood vessels from narrowing, which is a common cause of headaches.

It supports healthy blood pressure levels

At baseline, magnesium can help to relax and widen your blood vessels, this makes it easier for blood to flow and can help lower blood pressure. It’s like making the highways wider so that traffic can move more smoothly.

It helps with sleep

Magnesium helps to relax our muscles and calm our nervous system, which can help us wind down and get ready for sleep. It also plays a role in regulating the neurotransmitter GABA, which encourages relaxation and sleep.

Helps with digestion

Some types of magnesium, like magnesium citrate, can have a laxative effect, it is recommended taking it before bed because when people wake up eight hours later, they’ll often feel ready to go.

Help treat Restless Legs and cramp.

Early research suggests that certain cases of restless leg syndrome may be caused by a magnesium deficiency and that magnesium supplements can reduce RLS symptoms. Magnesium is sometimes used as a natural or alternative remedy for RLS, especially when a deficiency is thought to contribute to the condition.

Researchers think that magnesium makes it easier for muscles to relax. This may be because of its calcium-blocking abilities, which help regulate the nerves and muscles instead of letting calcium “activate” the nerves. If magnesium is low, calcium isn’t blocked and nerves become overactive and trigger muscle contractions.

One study found that magnesium improved insomnia caused by RLS.

Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps

Foods that are high in magnesium

There are a lot of foods that are high in magnesium, and Keatley recommends trying to get more of the nutrients in your diet from food first. These are the most magnesium-rich foods, according to the NIH:

  • Pumpkin seeds
  • Chia seeds
  • Almonds
  • Spinach
  • Cashews
  • Peanuts
  • Shredded wheat
  • Soymilk
  • Black beans
  • Edamame
  • Peanut butter
  • Potato with skin
  • Brown rice
  • Plain yogurt