Joint pain, insomnia, low mood and energy — if you’ve experienced any of these symptoms, ugh, we feel for you. Symptoms like these can really interfere with our quality of life, but they are often caused by nutritional deficiencies that can be easily remedied by adding nutrient-rich foods and supplements, like magnesium, to your diet.
About 50 percent of Americans are deficient in magnesium, a mineral which is crucial to over 300 essential chemical reactions in the body. Magnesium helps us convert food into energy, form new proteins for muscle tissue, create and repair our DNA, contract and relax our muscles, and regulate our nervous system, to name a few. So getting more magnesium in your diet can help you age slower, have more energy, sleep better — and even lose weight!
Among its many benefits, magnesium is also said to alleviate symptoms of depression. In a study published in the journal Magnesium Research, depressed adults given 450 mg of magnesium per day saw improvements in mood equal to those on medications for depression. Some experts even claim that the removal of magnesium from modern-day foods through extensive processing might be a major cause of depressive symptoms, considering that the mineral plays such a significant role in mood regulation in the brain. Interesting!
Another major benefit of magnesium is that it’s a potent anti-inflammatory. Inflammation is the root cause of many diseases, as well as things like joint and muscle pain. A low intake of magnesium has been linked to chronic inflammation. On top of sickness, chronic inflammation can cause things like premature aging and obesity, which means that increasing your magnesium intake is important if you’re looking to maintain a healthy body and weight over time.
Another study of 100 older adults found that supplementing with magnesium significantly lowered inflammatory markers in subjects compared to a placebo group. And because of its anti-inflammatory properties, magnesium is also used as a potent pain reliever for aching muscles and joints, migraines, and even PMS!
Magnesium really goes to work at helping the body to relax, and in that regard, it makes a great sleep aid. Magnesium regulates neurotransmitters which connect the nervous system and the brain, helping to encourage a sense of calm in the body. It also has an effect on the hormone melatonin which is responsible for the body’s sleep/wake cycles. In fact, magnesium binds to the same neurotransmitter, GABA, that is used by prescription sleep medications like Ambien. That’s all-natural sleep power without the drowzy side effects!
In addition to all these benefits, magnesium has been praised for its ability to lower blood pressure, fight the effects of Type 2 Diabetes, enhance exercise performance, and much more. So, if you’re ready to start incorporating it into your daily health routine, we can’t say we blame you. Luckily, there are a few ways to get more magnesium. Plenty of foods are loaded with the mineral, like fatty fish, almonds and cashews, avocados, spinach, pumpkin seeds, and yes — dark chocolate (that’s the 70 to 80 percent cacao version, of course).
However, if you’re looking to take a magnesium supplement to boost your intake, there are plenty of options to choose from. As always, speak to your doctor before taking any new supplements. Magnesium can affect those on heart medications, diuretics, or antibiotics.
Magnesium Supplements to Try
If your quality of sleep isn’t what you want it to be, try Nested Naturals’ magnesium glycinate. A 2012 study showed that magnesium can be beneficial to those suffering from insomnia, especially as we age. With the magnesium glycinate — a form of magnesium that delivers high levels of absorption and bioavailability — found in this supplement, you’ll get all the soothing and calming benefits you need to help you drift off to dreamland, stat.
Calm knee pain, leg cramps, and muscle soreness with Seven Minerals Magnesium Cocoa Butter Cream with vitamin E. In addition to offering pain relief, the cocoa butter and vitamin E help provide long-lasting moisture. This cream is organic and contains no artificial fragrances, soy, or preservatives. Also, you can buy this product with confidence. If you are not completely satisfied with your purchase, you will get a full refund.
Sourced from the pristine Zechstein Sea in the Netherlands, Astura Pure Zechstein Magnesium Oil promises rapid transdermal absorption via the skin to your cells. Simply spray this oil where needed and get relief from aches, pains, leg cramps, and muscle spasms. Customers have also reported that it increases energy levels and bladder function. In addition, this magnesium oil spray comes with a free 30-page electronic book that contains everything you need to know about magnesium. The book touches on nutritional sources of magnesium and tips for managing your magnesium levels. Right after ordering, you are emailed the book, so you can begin reading before you receive the spray.
Reviewer Kcb believes this is the best magnesium oil on the market. “I love this magnesium spray,” she wrote. “I use it twice a day on my feet and it helps with sleep headaches and digestive issues. The product has no smell and I have no skin irritation. This is the best magnesium I have ever bought!”