The Top Five Reasons Why Our Bodies Need Magnesium

While a true magnesium deficiency is rare, most people don’t get enough of the essential mineral through their diet alone. While a precise number is difficult to pinpoint, studies suggest that around 50% of the US population may not be getting enough magnesium from food. Low magnesium intake is linked to a higher risk of chronic illnesses like high blood pressure, diabetes, heart disease, and osteoporosis. It’s incredibly hard to get all the nutrients we need from diet alone and too many modern food habits contain high amounts of processed foods and minimal fresh fruits and vegetables. American meals in particular are notorious for fried offerings, sugary beverages, and refined grains. Lifestyle choices also make it difficult to maintain a healthy diet — the demands of balancing work and life plus nutritious food being harder to obtain can make clean eating a hurdle for the average person. Because of this, a lot of people aren't supplying their bodies with sufficient amounts of nutrients, with some of the most common deficiencies being iron, iodine, vitamin D, calcium, and, of course, magnesium. Keep reading to understand more about the numerous benefits of magnesium:

What is magnesium?

Magnesium is one of the seven essential macro-minerals we need to survive and the fourth most abundant mineral in humans. Essential minerals are those that we can’t produce naturally, but our bodies need large amounts of them to function properly, meaning we have to ingest them through our diets.

What are the five top benefits?

Magnesium is crucial for over 300 biological functions, including supporting our immune system, creating strong bones and muscles, and encouraging heart health among other things. Here are the five biggest benefits:

1. Improves Muscle and Heart Function: 

Magnesium helps control muscle contractions by blocking calcium buildup.  Without enough of the mineral, muscles are more susceptible to cramps and spasms. Less calcium also reduces the risk of stroke or heart complications. One study showed that taking 100mg or more of magnesium daily reduced the risk of stroke by 7% and heart failure by 22%. 

2. Supports Energy Production and Healthy Sleep:

ATP is the energy-carrying molecule of the cells, and magnesium activates its production. It also assists melatonin production, which is a hormone crucial to the sleep cycle. Research shows that magnesium supplementation may aid insomniacs. 

3. Assists with DNA Repair:

DNA processing is another biological function that requires magnesium. It allows cells to operate at a heightened level by helping remove damaged DNA and supporting DNA reproduction. As we age, our cells have a harder time repairing themselves due to external damage making the mineral have some anti-aging benefits.    

4. Reduces Inflammation

Inflammation is the body’s chemical response to trauma, signaling to our white blood cells that injury or infection has occurred. However, when inflammation happens without any trauma, it’s a sign of a compromised immune system. Magnesium strengthens the immune system, while low magnesium levels are linked to chronic inflammation.  

5. Improves Mood Regulation and Brain Health:

Recent studies found that magnesium may have similar benefits as anti-depressants as it acts as a gatekeeper for certain brain and nerve receptors responsible for brain development, memory, and learning. Furthermore, magnesium helps regulate stress hormones, helping calm and relax the mind and body. 

Who is the most at risk for magnesium deficiency? How do I know if I’m deficient?

Most Americans don’t get enough of the mineral in their diet, but people with type-2 diabetes, alcoholism, Crohn’s disease, or kidney problems have a higher risk of not getting enough magnesium. Doctors can diagnose a deficiency through a urine or blood test. 

Symptoms include:

• Abnormal heart rhythms
• Chronic fatigue
• Muscle spasms
• Nausea and vomiting 
  

How can I increase my intake through diet?

Focusing on leafy greens, whole grains, seeds, and nuts and avoiding refined grains and processed foods is a sure way to incorporate more magnesium into your diet. 

Here are other food options with high levels of the mineral:

• Soy milk
• Quinoa
• Fatty fish like salmon and white tuna
• Beans
• Almonds
• Cashews
• Chia seed

How can I supplement more magnesium?

Even people who abide by a strict diet may not be getting enough of their essential vitamins and minerals. Using supplements in tandem with healthy eating and exercise is a great way to ensure proper intake. Based on the advice of the National Institutes of Health, women need 310-400mg daily and men need 400-200mg. Barrett Recovery offers the ultimate supplement CALMg, which contains a premium blend of seven different types of magnesium. It’s specially formulated to target post-surgical cramping and ease nerves during recovery, but it’s excellent for daily use.