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Unlocking the Power of Magnesium: The Essential Supplement for Optimal Health

By David Ottobre
Dare MD

Ever wondered whether you need more magnesium?

We all strive to find that magical ingredient that can boost our wellbeing and keep us healthy. Often it’s tempting to opt for protein powders and artificial substances that claim to overhaul your nutrition and change your life. 

But the truth is, often a healthy high-protein diet, coupled with a few supplements is all that’s needed. No protein powder necessary.

Magnesium is one of the unsung heroes of nutrition that can be forgotten about. It plays a crucial role in our overall health and recovery but is often overlooked. Join us as we unpack the benefits of magnesium and the reasons you should consider supplementation.

magnesium supplement

What is Magnesium?

Magnesium is an essential mineral, involved in over 300 biochemical reactions in the body. It supports healthy brain function, aids in energy production, promotes muscle and nerve health, and even helps maintain a healthy heart rhythm. 

Despite its importance, studies show that a large percentage of the population may be deficient in magnesium as it’s not usually consumed in high quantities as part of the Standard Australian Diet.

From improving sleep quality and reducing stress to supporting bone health and alleviating muscle cramps, magnesium truly is a powerhouse nutrient. 

Common signs and symptoms of magnesium deficiency

Many people don’t even realise that they’re low on magnesium.

Common signs and symptoms of a lack of magnesium include:

If you experience any of these symptoms, it may be worth considering whether a magnesium deficiency could be the underlying cause.

magnesium supplements

What Does Magnesium Do?

Magnesium is often referred to as the “master mineral” due to its involvement in so many vital bodily functions. It acts as a cofactor in enzymatic reactions, playing a key role in energy metabolism and protein synthesis. Magnesium also helps regulate neurotransmitters, which are essential for brain health and mental well-being.

Magnesium also helps to maintain bone strength and density. It facilitates the absorption of calcium into the bones, preventing conditions like osteoporosis and promoting overall skeletal health. 

Alongside this, magnesium supports cardiovascular health by relaxing blood vessels, regulating blood pressure, and reducing the risk of heart disease.

The benefits of magnesium for different bodily functions

The benefits of magnesium extend beyond its role in energy production and cardiovascular health. This powerhouse nutrient has a wide range of effects on various bodily functions. For instance, magnesium has been shown to improve sleep quality, making it an excellent natural remedy for insomnia and promoting better overall sleep patterns.

Magnesium also has a calming effect on the nervous system, which can help reduce stress and anxiety. By regulating stress hormones and neurotransmitters, magnesium promotes relaxation and a sense of well-being. In fact, studies have shown that magnesium supplementation can significantly reduce symptoms of anxiety and depression.

Magnesium is known to be a vital supplement for athletes and individuals who engage in regular physical activity as it aids recovery and improves performance.

Magnesium’s effect on conditions

Magnesium really is a wonder supplement in terms of the effect it can have on preventing health conditions.

Research suggests that magnesium supplementation may help reduce the frequency and intensity of migraines. It has also been found to improve insulin sensitivity and blood sugar control in individuals with type 2 diabetes.

Magnesium has also been studied for its potential role in managing conditions like high blood pressure, asthma, fibromyalgia, and premenstrual syndrome (PMS). While more research is needed to fully understand the effects of magnesium on these conditions, preliminary studies indicate potential benefits worth exploring.

using magnesium powder

Magnesium in the Diet

While magnesium supplements are widely available, it’s always best to obtain nutrients from whole foods whenever possible. 

Fortunately, there are plenty of magnesium-rich foods to incorporate into your diet. Some excellent dietary sources of magnesium include nuts and seeds (such as almonds, cashews, and pumpkin seeds), leafy green vegetables (like spinach and kale), legumes (such as black beans and lentils), whole grains (including brown rice and quinoa), and even dark chocolate.

By incorporating these foods into your meals, you can naturally boost your magnesium intake and support your overall health. That said, often people who need to increase their magnesium intake will want to supplement it initially to ensure that they are hitting requirements.

Why Take A Supplement?

If you’re unable to meet your magnesium needs through diet alone, supplementation can be a convenient option. Magnesium supplements come in various forms, including magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride. 

When selecting a magnesium supplement, it’s crucial to consider its bioavailability – the extent to which the mineral is absorbed and utilised by the body. Some forms of magnesium, such as magnesium glycinate, have higher bioavailability and are more easily absorbed than others. I

It’s also advisable to start with a lower dosage and gradually increase if necessary, as high doses of magnesium can have a laxative effect.

Magnesium Powder

We usually recommend opting for a high quality magnesium powder such as Tri-Mag Restful Night.

Magnesium is undoubtedly an essential ingredient for optimal health. By incorporating magnesium-rich foods into your diet and considering supplementation when necessary, you can unlock the transformative power of this essential mineral and enjoy a healthier, more vibrant life.