As a health-conscious individual, you've probably heard that making sure magnesium is in your list of ‘must-haves’ may support your health in myriad ways – for both the body and the mind.
This comes as no surprise as magnesium is the third most abundant mineral in the body and is used in over 300 enzymatic reactions. This means it plays a role in nurturing your nervous system all the way to your bones, as well as having the ability to stabalise our mood and contributes to our sense of happiness and well-being. So you can see why magnesium is incredibly important when it comes to how we feel on a daily basis.
Why is magnesium so important for our mental health?
Firstly, let's understand just how incredible this mineral is for our entire system.
Magnesium supports our bodies to maintain normal muscle movement, heart rhythm, nerve function, bone strength, balances electrolytes, a healthy immune system to name a few. It also assists the proper functioning of calcium, iron, zinc, copper, potassium and vitamin D (another essential vitamin for our mental wellness), which are all magnesium dependent. Magnesium could be referred to as the 'mother mineral', as it nourishes and supports your body to ensure everything is ticking along nicely and at the right pace.
When it comes to our mental wellness, magnesium promotes calming of the mind and body, and helps us relax.
When it comes to our mental wellness, it promotes calming of the mind and body, and helps us relax. It does this by assisting with muscle relaxation and increasing melatonin production to enhance sleep. And we all know how getting a great night’s sleep can positively impact our mood.
Magnesium is an important cofactor in the synthesis of neurotransmitters, otherwise known as our ‘happy hormones’ serotonin and dopamine. These two chemicals have multiple functions in our body and can especially impact mood and relaxation.
It also supports the brain’s ability to stimulate and respond to the release of stress hormones. Therefore, it turns down the dial on our ‘fight or flight’ response.
Why are we not getting enough magnesium?
This appears to be because of problems with the quality of our soils and a loss of nutrients through food storage and preservation, which means getting these vital nutrients is harder than ever before.
In addition to this, our body is not good at holding on to magnesium. Especially when we experience stress, as we are likely to excrete more of it in our urine or through excess sweating. Women can also lose it through heavy periods.
Modern day food choices also play a part in decreasing our magnesium status, the common culprits are caffeine, sugar – in particular, sugary drinks, excess salt and alcohol. For the body to metabolise 1 molecule of sugar, it requires 57 molecules of magnesium. Overconsumption of processed carbohydrates and sugars in the modern diet, contributes to a widespread deficiency in magnesium.
Signs you might be magnesium deficient:
If your magnesium levels are low, you may notice the followings signs:
- Trouble sleeping
- Fatigue
- Muscle tension
- Agitation
- Heart palpitations
- Poor concentration
- ‘Brain fog’
- Memory
- Low mood and sense of wellbeing
How can you get more magnesium in your diet?
Include wholefoods that are rich in magnesium, such as dark green veggies, pumpkin seeds, dark chocolate/cacao, nuts, bananas, almonds, legumes, whole grains, avocados, beef, and lamb. Avoiding coffee is also a good idea, as this can reduce magnesium absorption.
However, even if we are eating all the rights foods, some of us may not be consuming adequate amounts through the food we eat alone and may need the assistance of a dietary supplement to help give our magnesium levels a boost.
Choosing the right magnesium for you:
There are various forms of magnesium and it pays to see whether or not the form will be right for you.
Using magnesium sulphate as bath salts or as a foot soak for 10-20 minutes can be a great way to relax, especially in the evenings or after a stressful day. The skin, particularly via the feet, can absorb very generous amounts of this wonderful nutrient.
We use magnesium bisglycinate in our BePure One and BePure Magnesium Restore. This is because instead of one glycinate amino acid there are two glycine amino acids, which means it has twice the protection from stomach acids and it can make it through to the gut in an organic form. It is also a more gentle form of magnesium, to relax the body, support muscle cramps, psychological health, energy, and sleep. If you are experiencing any bowel irritation or liquid bowels, then magnesium bisglycinate is a nice safe form to take.
We also use Magnesium citrate in BePure Magnesium Restore, which is required for normal heart function and blood pressure, supports bone formation, energy production and loosens stools. So if you experience liquid bowel motions, this form of magnesium would not be advised.
Magnesium glycinate is one of the most absorbable forms of magnesium. It supports bone formation, energy production, promotes calm, regulates blood sugars and has no laxative effect.
Malic acid with magnesium supports joint, liver and gut health, energy production, and provides antioxidants. It is a good form of magnesium to use if you have loose stools.
If you have any queries about your magnesium status and are wondering which magnesium is right for you to support your overall wellbeing, please don’t hesitate to get in touch with our BePure Nutritional Health Support team on 0800 52 5452 or email us at info@bepure.co.nz
