Magnesium is the “relaxation superstar” in our body. It’s the miracle mineral that plays a crucial role in over 300 different chemical reactions in our bodies and works tirelessly to keep you and I feeling our best and functioning at our best.
This everyday wellness fighter comes in many forms, each with their own unique benefits and absorption abilities. From calming our nervous system to relaxing our muscles to its beneficial potential during painful periods, magnesium is an absolute powerhouse!
Here’s an in-depth look at the different forms of this multitasking mineral, as well as my tips on how to make sure you’re getting enough of it in your daily diet.
Forms and functions of magnesium in the body
Magnesium glycinate is considered the most easily absorbed form of magnesium due to its two components: magnesium and an organic amino acid called glycine. Glycine helps increase the absorption rate of minerals like magnesium, making it a good choice for those with medical conditions that affect nutrient absorption. The citrate form of magnesium is also well absorbed, but has a slightly laxative effect on some people.
As for your nervous system, magnesium helps reduce stress and promote relaxation. Because of its calming effects on the body, it is often used as a natural remedy for anxiety and insomnia. Magnesium can help maintain normal muscle function by helping muscles relax and contract properly.
This means it can be beneficial for muscle tightness, cramps and spasms. Research suggests it’s also worth considering for relieving period pain and discomfort. It can help relax the uterus during menstruation and lower levels of hormones involved in pain and inflammation.
How to increase your intake
Although magnesium is abundant in many different foods, many of us do not get enough magnesium due to our increasingly processed western diet. Decreased levels of magnesium in the soil have also resulted in significantly lower levels of magnesium in fresh fruit and vegetables.
The good news is – there are many delicious ways to increase your daily magnesium intake! A balanced diet is crucial as most whole foods contain magnesium. Dark leafy greens like spinach and kale, nuts, seeds, and certain grains are all excellent sources of this mineral.
Focus on including foods like avocados, oatmeal, figs, quinoa, raw cacao, and pumpkin seeds in your daily meals to boost your magnesium needs. Some fortified breakfast cereals also contain a good amount of this mineral.
If you’re not getting enough naturally occurring magnesium through diet alone, supplementing with the right kind of magnesium can be a great way to fill that gap. It’s important to check with your doctor before starting any new supplements, especially if you have a pre-existing medical condition or are pregnant or breastfeeding.
Including more magnesium-rich foods and/or supplementing with the right kind of magnesium can help promote relaxation, reduce stress, and balance hormones. With the help of this great mineral, you can rest assured that your body is functioning at its best.
References:
de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in humans: implications for health and disease. Physiol Rev. 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014. PMID: 25540137.
Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. nutrient. 2015; 7(9):8199-8226. https://doi.org/10.3390/nu7095388
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