Magnesium has become one of the better-known supplements available today. If you've never taken magnesium, now's a good time to start, since your body needs this mineral for about 300 different enzymatic reactions. However, it's estimated that 1/3 (and up to 1/2!) of Canadians are deficient in magnesium, which can cause symptoms like anxiety and depression, restless legs, insomnia, and muscle pain. But magnesium supplementation could help if you're struggling with any of these symptoms or conditions. Here are 5 benefits magnesium can offer:

1. Benefits of Magnesium for Stress Reduction

Unfortunately modern living has increased stress for most people. That paired with the recent pandemic and inflation, many are experiencing an influx of stress in their day-to-day life.

If left unchecked, stress can impact your longer-term mental health. Luckily some of the benefits of magnesium include lowering symptoms of stress.

Some of the most common symptoms of stress, like muscle soreness, fatigue, and insomnia, are also symptoms of magnesium deficiency. Plus, when you're stressed, your body loses more magnesium through your urine. This is why many people call magnesium "the stress mineral."

How it works: By blocking stimulating neurotransmitters and binding them to calm, restful receptors in the brain like GABA, magnesium can help us relax. Plus, magnesium is a natural muscle relaxant that can help relieve pain, soreness, and tension—symptoms that often accompany mental and emotional stress.

Try 200–400 mg/day of magnesium bisglycinate.

2. Magnesium Benefits for Sleep

Although most of us have become educated on the importance of sleep, we may not be getting enough quality sleep. Current recommendations are between 7 and 9 hours of sleep per night. But even if you are in bed for this amount of time, you still may not be getting the amount of deep sleep needed for your health.

Sleep deprivation has been linked to higher rates of mortality, cardiovascular disease, diabetes, and mental and cognitive disorders, in addition to accidents and injuries.

Studies have shown that low body levels of magnesium are correlated with poor sleep. A magnesium deficiency can occur as a result of a diet rich in processed foods, stress, alcohol consumption, and aging.

How it works: Magnesium binds to calming nerve receptors in the brain.

Try taking 200–400 mg/day of magnesium bisglycinate or magnesium citrate.

3.  Heart Health & Magnesium

Could a magnesium deficiency be connected to heart disease? One-third to one-half of North Americans are said to be magnesium deficient, and heart disease is among the top two leading causes of death in North America.

How it works: Magnesium benefits heart health in several ways. First, it works together with calcium to conduct electrical impulses that contract muscles throughout your body, including your heart. Magnesium also improves circulation by relaxing veins, making it easier for them to return blood to your heart. This helps prevent high blood pressure (one review showed an 8% lower risk of hypertension with magnesium supplementation), as well as improve overall heart health. Plus, magnesium has been shown in studies to reduce stress levels, which means less risk of developing high blood pressure and heart disease.

Try taking 250–750 mg of magnesium taurate or orotate daily.

4. Benefits of Magnesium For Reducing Muscle Cramps

Muscle cramps can be painful and prevent you from doing the things you want to do. Interestingly, muscle cramps and pain can be a symptom of low magnesium levels.

It's worth pointing out that magnesium won't help if you have a medical condition that causes muscle cramps. For example, if your potassium levels are too low (hypokalemia), this can cause muscle spasms and pain. In this case, it's important to work with your doctor on getting your potassium levels back up before using magnesium as an anti-cramp treatment.

How it works: The benefits of magnesium for muscle cramps works because magnesium is a natural muscle relaxant, which means it can help relieve muscle cramps.

Try: Magnesium malate in tablet form can help relieve sore muscles and muscle spasms. Try taking one tablet before bedtime to help you sleep better and feel less sore after working out! Also try a bath with Epsom salts, which can help relieve stress and muscle tension.

5. Improved Calcium Absorption & Magnesium

Why, despite the country's low dairy consumption, does Japan have lower rates of osteoporosis than North America? We usually think of calcium as being the most important mineral for bone health, but calcium is only part of the story.

Calcium is arguably one of the best-known minerals and the one most often recommended for bone health. But without magnesium, we may be unable to absorb and utilize the calcium needed for healthy bones, among other benefits.

How it works: Magnesium assists the body in converting vitamin D into its active form so that it can help calcium absorption.

Try a 2:1 cal-mag ratio. This means that if you take 1000mg of calcium, you should also take 500mg of magnesium.

Get A Therapeutic Dose of Magnesium

As you can see, there are many benefits to taking a magnesium supplement. But how much should you take? Here are the dosing guidelines for taking magnesium.

  • Adults: 400–800 milligrams (mg) daily, although your practitioner may recommend more.
  • Children ages 4–8 years old: 30 mg daily

How To Take Magnesium Safely

Magnesium supplements are not only effective but also very safe. Several studies have been conducted on the use of magnesium in conditions ranging from heart disease to migraines. There are a few things to keep in mind when taking magnesium supplements, however. Read on to learn some important ways to make sure you are taking magnesium safely.

  • Drug interactions: Medications such as ACE inhibitors like benazepril (Lotensin), captopril (Capoten), enalapril (Vasotec), or lisinopril (Prinivil, Zestril) can cause low levels of potassium in your blood when used with magnesium. This increases your risk for heart problems such as an irregular heartbeat. Check with your doctor before taking these medications together because your magnesium dose may need to be adjusted if you have kidney disease or other medical conditions that affect how you process medications or nutraceuticals.
  • Pregnancy and breastfeeding: Magnesium is safe to take during pregnancy. Several different forms of magnesium are safe for pregnancy: citrate, glycinate, or taurate types can all be taken safely without side effects as long as there aren't any contraindications (this includes having kidney disease). It is also worth pointing out that pregnant women need to get enough magnesium, as a deficiency can lead to pre-eclampsia (high blood pressure), which is harmful to both mother and child. Magnesium could help prevent premature labour by relaxing the uterus. Constipation often occurs during pregnancy because of changes in diet and stress levels, so adding extra fibre, fluids, and magnesium supplements can be beneficial.
  • Supplement interactions: high doses of zinc and fibre may reduce magnesium absorption.
  • When to take magnesium: Most people benefit from taking magnesium before bed. Avoid taking magnesium right after a meal, as it can reduce your stomach acid.

In conclusion, magnesium is a great supplement to take for a wide range of conditions. If you are unsure about which magnesium is right for you, pop by the store or speak with one of our nutritionists online, and we will help you find the right form and dose of magnesium for you.

https://www150.statcan.gc.ca/n1/daily-quotidien/210924/dq210924a-eng.htm

https://pubmed.ncbi.nlm.nih.gov/27933574/

https://pubmed.ncbi.nlm.nih.gov/18799816/