Magnesium – The Mineral Of The Mind
We have all heard how important magnesium is for our bodies, but do we know what it actually does and how we could potentially differentiate symptoms caused by its deficiency?
Magnesium is a cofactor in more than 300 enzymatic reactions—in DNA and neurotransmitters, in the bones, heart and brain. It may alleviate depression and reduce anxiety. It is key in maintaining cardiovascular health, including heart rhythm. It may also alleviate migraines and headaches and improve sleep patterns. Some of the highest levels of magnesium in the body are found in the central nervous system.
What is Magnesium?
Magnesium is a mineral that is essential for healthy muscles, nerves and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes or osteoporosis.
Some research suggests that magnesium may help relieve symptoms of several conditions that affect women, such as premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), and symptoms associated with post-menopause.
Through the last decades the amount of magnesium which fruits or vegetables contain has reduced drastically due to soil depletion and complex food processing methods. In result we can’t get as higher quantity through our meals, as our ancestors did, while consuming the same amount of spinach for instance.
Did you know that one of the biggest drains of magnesium from the body is actually stress?
There is an inverse relationship between serum cortisol and magnesium - the higher the magnesium, the lower the cortisol. High magnesium levels are also related to healthy amounts of serotonin and optimal synthesis of dopamine.
Magnesium is known for its interaction with GABA (Gamma-aminobutyric acid) receptors, known for producing a calming effect, controlling anxiety and fear.
Which foods contain high levels of magnesium you may wonder, here is a list with some of them:
Almonds, cashews, pumpkin seeds, spinach, black beans, dark chocolate, avocado, yogurt, oatmeal, banana, salmon, broccoli, apple, carrots. In principle rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium (consumed and absorbed from food sources) for adult men is around 400 mg per day. The dietary allowance for adult women is around 300 mg per day.
Can too much magnesium be harmful?
The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications however should not be consumed in high amounts for prolonged time, unless recommended by a medical professional.
Symptoms of magnesium deficiency
Ongoing low intakes or excessive losses of magnesium due to certain health conditions (especially chronic diseases), alcoholism, Crohn's disease, celiac disease, or some types of intestinal surgery, and the use of certain medications, can lead to magnesium deficiency. The most common early symptoms of deficiency may include anxiety, apathy, fatigue, irritability, nervousness, insomnia, migraine, constipation, involuntary muscle movements, poor memory or concentration, fibromyalgia and dysmenorrhea.
Do you know which magnesium type to choose?
There are several types of magnesium, which could support your body, mind and wellbeing in different ways. Here are some:
CITRATE - Aids digestion and relieves constipation.
GLYCINATE - Relaxes muscles, supports muscle health of the uterus, as well as sleep health and mood balance.
L-THREONATE - Supports brain health and memory.
MALATE - Supports and raises our energy.
TAURAT - Optimises blood sugar and supports heart health.
ORTATE - Supports heart health.
CHLORIDE - Available in different forms, such as flakes and oil, known as salt.
SULFATE - Used as an anticonvulsant, cathartic and electrolyte supplement. Found in some salts such as Epsom salt.
Tip: If you suffer from PMS, cramps or painful period, try to apply magnesium oil topically on your abdomen.
Advice: Take magnesium before bed. In order to fall asleep and stay asleep, your body and brain need to relax.
Important: The response to oral supplementation with magnesium is slow and may take up to 40 weeks to reach a steady state. Always speak with a medical professional to discuss your symptoms. They will advise whether you need a supplement, what is the type and correct dosage for you and could its absorption be compromised due to taking other medications!
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Practitioner of holistic medicine, Therapist of integrative healing practices, Nutrition and lifestyle in pregnancy therapist, Nutrition coach, Art therapist
