If I could only take one supplement, it would be a daily magnesium supplement. Magnesium has so many benefits for the body and most people are missing out on them. Research has found magnesium deficiencies in 50-75% of all people in the United States.
Magnesium is a supplement that almost everyone can benefit from. Magnesium has so many benefits from supporting healthy bone development to sleep benefits. The reality is most people do not realize that they are deficient in magnesium until they add a daily magnesium supplement to their diet.
While your body can function without the recommended daily amount of magnesium, it will function much better with the proper daily dose of magnesium. Low magnesium in the body may not cause symptoms since our body stores magnesium in our bones and cells.
Low magnesium may not cause symptoms initially because your bloodstream borrows excess magnesium from your cells or bones. Your body can perform vital functions until the cells and bones run out of the stored magnesium. Symptoms arise when there is nothing left to tap into.
Some Signs of Low Magnesium
+ Muscle weakness and fatigue
+ Loss of appetite
+ Nausea
+ Muscle spasms
+ Mood or personality changes
+ Tingling
+ Stiffness
+ Insomnia
+ Abnormal heartbeat
Reasons we may need more magnesium
While some illnesses like diarrhea and conditions like Crohn's disease can cause the body to need more magnesium, some daily activities can also increase our need for magnesium. One activity that I discovered was the reason my body needed more magnesium was exercising. When you sweat, your body loses magnesium.
Since I switched from running outside to exercising at a gym, my body was sweating more. My healthy diet of foods that were rich in magnesium was not enough to replenish the magnesium my body needed.
Magnesium Depletion Causes
+ Type 2 diabetes
+ Digestive problems — such as Crohn's disease
+ Long-term vomiting or diarrhea
+ Kidney problems
+ Long-term use of some medicines — such as diuretics or medicines for reflux
+ Alcoholism
+ Sweating
+ Stress
How Much Magnesium Do I Need?
While the recommended daily amount of magnesium is 300 - 420mg, our needs can be higher if we have any of the above conditions, stress, or sweat. So if you are exercising, you are probably sweating and your magnesium needs can be higher.
While getting your magnesium needs from food sources is best, most magnesium-rich food sources only have 10-20% of the recommended amount of magnesium. Plus most people do not consume these types of foods every day. So taking a magnesium supplement is a wise choice to meet your body's magnesium needs.
10 Magnesium-Rich Foods
+ Dark chocolate
+ Avocados
+ Nuts
+ Legumes
+ Tofu
+ Seeds
+ Whole grains
+ Fatty fish
+ Bananas
+ Leafy Greens
12 Benefits of Magnesium
1. Improved Sleep
2. Elevated Mood
3. Enhanced Bone Health
4. Muscle recovery
5. Boosted Energy Levels
6. Improved Digestion
7. Regulated Blood Pressure
8. Increased Mental Focus
9. Lower Risk of Diabetes
10. Reduced Inflammation
The one benefit of magnesium, that have I noticed after taking a magnesium supplement, is improved sleep. It was last year that I discovered the benefits of daily magnesium for sleep. This magnesium benefit happened the first day that I tried a magnesium gummie. I was able to fall asleep quickly and I did not wake up several times a night, like I had been for several months.
So I continued to take a magnesium supplement every day and my sleep improved. With the improved sleep, my mood improved and so did my focus.
Benefits of a Daily Magnesium Supplement
The benefits of taking a daily magnesium supplement helps with so many body functions. If I miss a day of taking my magnesium capsule, I have noticed that I have a hard time falling asleep. Even with my healthy diet, of eating foods that contain magnesium, my body needs more magnesium.
Which Magnesium Supplement is Best?
There are many types of magnesium supplements. Most supplements only contain one form of magnesium. What most people don't realize magnesium comes in many forms and each form provides a different benefit. While magnesium citrate is good for digestion, it may not offer the best sleep benefits that magnesium glycinate offers.
Types of Magnesium
~ Magnesium Taurate ~ Benefits - blood pressure, mood, bone health, blood sugar
~ Magnesium Glycinate ~ Benefits include - sleep
~ Magnesium Malate ~ Benefits include - blood sugar, mood, pain relief
~ Magnesium Citrate ~ Benefits include - digestion, heart, muscles and nerve support, bone strength
~ Magnesium Oxide ~ Benefits include - digestion, migraine relief
Forms of magnesium supplements include
~ Gummies
~ Tablets
~ Capsules
~ Liquid
~ Drinks
~ Powder
Do your research
So do your research on the different types of magnesium supplements before you select one. Things to consider are what the benefits of the magnesium. Select the magnesium that helps with your needs. If you need sleep support, select a supplement that offers Magnesium Glycinate.
14 comments:
Magnesium also helps in perhaps preventing kidney stones.
I might have to start taking this! It sounds like there are lots of benefits.
Magnesium is such a great supplement, something that most of us are deficient in. I find that it helps me to sleep better.
Your breakdown of signs of low magnesium and the reasons we might need more was an eye-opener. I never realized that sweating during exercise could affect magnesium levels.
I've been exploring ways to improve my overall health and wellness, and your post about magnesium supplements has given me a lot to think about. The fact that our bodies can store magnesium but function better with the right daily amount is fascinating!
Another benefit to making sure you have enough magnesium is that it can help with reducing the risk of gallstones!
I will have to start taking these. And yes I will be doing my research before I start and vitman routine. Thanks for sharing this with us.
I take a magnesium supplement every day but am not currently happy with my brand so I may need to give this one a try. Thanks for sharing!
I need to ask my dr to test my magnesium levels. Over the summer, I was randomly throwing up and didn’t know why. Now I’ve tried eating smaller meals but I’m wondering if I actually have a magnesium deficiency.
I am taking Magnesium Glycinate and it's done wonders for my sleep. It has helped me relax at night.
This sounds good! My doctor prescribed me only calcium and Vitamin D supplements. I'll ask him about this magnesium one!
Everything Enchanting 🙂
we got magnesium supplements for my teenager to help with sleep and i now think i should take it for the numerous other benefits it offers,and as your post shows, there is a lot
My son in law has Crohns. I wonder if he knows he may need extra magnesium. I'm guessing he does, but I'll mention I read this so he can talk to his dr. if he doesn't already know.
Magnesium and CBD both possess potential health benefits. Magnesium aids in relaxation and muscle function, while CBD may alleviate stress and promote overall well-being. Together, they offer a holistic approach to wellness.
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