We’ll delve deeper into the wonderful world of magnesium. This powerful mineral is often overshadowed by the more talked about minerals, but is truly a powerhouse when it comes to maintaining our overall health. From supporting bone health to aiding in energy production and more, magnesium is the unsung hero of our nutritional arsenal.
What is Magnesium?
Magnesium is a mineral that’s crucial to the body’s function. It’s one of the seven essential macro minerals that the human body needs in large amounts. This powerhouse mineral plays a key role in over 300 enzymatic reactions within the body, including metabolism, heart health and bone health.
Magnesium is the mastermind behind the scenes, which means you may not realize how many important body functions it is involved in. But don’t worry, it’s working hard on your behalf! It helps regulate a variety of biochemical reactions, including protein synthesis, muscle and nerve function, blood sugar control, and blood pressure management.
Additionally, magnesium is required for energy production. It aids in the structural development of bones and is required for the synthesis of DNA, RNA and the antioxidant glutathione.
Magnesium also plays a key role in the active transport of calcium and potassium ions across cell membranes, a process essential for nerve impulse conduction, muscle contraction and normal heart rhythm.
Health Benefits
Bone Health
Magnesium is vital for bone formation. It influences the synthesis of both parathyroid hormone and vitamin D, both of which are significant players in bone health. Additionally, magnesium helps in calcium absorption, ensuring our bones are strong and healthy.
Blood Pressure
Magnesium plays a vital role in maintaining heart health by regulating blood pressure. This mineral can help lower systolic and diastolic blood pressure in people with high blood pressure.
Blood Sugar Levels
Magnesium is a key player in glucose metabolism. It aids in the release of insulin and transport of glucose within cells, which is especially beneficial for people with type 2 diabetes.
Mood and Fights Depression
Magnesium plays an important role in brain function and mood. Low magnesium levels have been linked to an increased risk of depression, and magnesium supplementation can improve mood and reduce symptoms of depression.
Alleviates Migraines
People with migraines often have lower levels of magnesium in their bodies than people without migraines. Magnesium supplementation can prevent and even help treat migraines.
Promotes Restful Sleep
Magnesium has a calming effect on your body’s nervous system and is used to help manage disorders like insomnia. It relaxes the muscles and helps you feel settled and calm, promoting a restful night’s sleep.
Side Effects
Gastrointestinal Issues
One of the most common side effects of magnesium, especially when taken in supplement form, is gastrointestinal discomfort. Symptoms may include diarrhea, nausea, and abdominal cramping. These problems are especially common when magnesium is taken on an empty stomach or in large doses.
Lethargy and Fatigue
Excessive intake of magnesium can lead to hypermagnesemia, which can lead to symptoms such as drowsiness, confusion, irregular heartbeat and muscle weakness. In severe cases, it can even lead to coma.
Kidney Dysfunction
Those with kidney disease should be particularly cautious with magnesium. The kidneys are responsible for excreting excess magnesium, so if they’re not functioning properly, magnesium can build up to dangerous levels.
Medication Interactions
Magnesium can interact with certain medications, including antibiotics, muscle relaxants and osteoporosis medications.
Lowered Blood Pressure
While magnesium can be beneficial for those with high blood pressure, if you already have low blood pressure, taking magnesium supplements could potentially lower your blood pressure too much.
Food Sources
Animal-Based Food Sources of Magnesium
- Egg
- Salmon
- Halibut
- Beef
- Chicken thighs
- Turkey wings
- Pork chops
- Milk
- Shrimp
- Crab
Plant-Based Food Sources of Magnesium
- Spinach
- Dark chocolate
- Oat
- Banana
- Edamame
- Avocado
- Sunflower seed
- Almond
- Spirulina
- Lentils
Other Magnesium Sources
Best Overall: NatureBell Magnesium Complex at Amazon ($17)
Best Seller: Pure Encapsulations Magnesium at Amazon ($37)
Best Budget: Swanson Triple Magnesium Complex at Amazon ($15)
Best Overall: NatureBell Magnesium Complex
- 10 in 1 active magnesium complex, 500mg per serving, bulk 300 capsule supply, convenient one a day formula, lasts up to 10 months.
- Each serving delivers 10% each of top-grade magnesium as glycinate, malate, gluconate, taurate, lactate, citrate, aspartate, ascorbate, oxide and carbonate.
- Potent full elemental magnesium, 100% chelated and purified for max bioavailability, most gentle forms for easy digestion and absorption.
- Efficiently promotes replenishment of natural magnesium mineral levels over time, enjoy daily mineral micronutrient support for energy, joints, muscles, heart and bones.
- Authentic non-GMO magnesium supplements. Contains pure ingredients free of wheat, soy, dairy, gluten, eggs, fish, and preservatives. Made in the USA and 3rd party lab tested for safety and potency.
- Brand: NatureBell
- Flavor: Unflavored
- Item Form: Capsule
- Unit Count: 300.00 Count
Best Seller: Pure Encapsulations Magnesium
- Heart Health Supplements: This magnesium glycinate capsule activates the enzymes necessary for neuromuscular contractions, cardiac function, and more*.
- Overall Health & Nutrient Metabolism: This magnesium glycinate supplement helps the metabolism and utilization of vitamin B6, vitamin C, vitamin E, and more*.
- Energy & Bone Support: Magnesium supports metabolism of carbs and amino acids; supports energy production and use of calcium, phosphorus, sodium, and potassium*.
- Magnesium Capsules for Sensitive Individuals: Magnesium glycinate is a form of magnesium that’s less likely to cause loose stools than other forms of magnesium.
- Pure Difference: What we leave out matters, too; Pure Encapsulations products are free from common allergens, artificial or unnecessary ingredients and GMOs.
- Brand: Pure Encapsulations
- Flavor: Unflavored
- Primary Supplement Type: Magnesium
- Item Form: Capsule
- Unit Count: 90.0 Count
Best Budget: Swanson Triple Magnesium Complex
- Versatile Support: Swanson’s Triple Magnesium Complex features powerful nutrients and minerals to support your health and wellbeing.
- Powerfully Pure: Our magnesium supplement promotes maximum bioavailability with its combination of magnesium oxide, magnesium citrate, and magnesium aspartate.
- Dosage Instruction: Our wellness supplements offer everyday solutions for an enhanced mind, body, and home using only the purest ingredients. For best results, take one capsule per day with water.
- Our Quality Commitment: For nearly 50 years, Swanson has delivered science-backed health products worldwide. Each wellness supplement is made in our GMP certified facilities, and our purity and potency testing includes independent third-party labs. Per GMP guidelines set forth by the FDA, most products are formulated for 24 months from the date of manufacture. Liquids and probiotics are formulated for 12 months.
- Money Back Guarantee: At Swanson, we guarantee that every health product is made from the purest, freshest ingredients. If you aren’t satisfied with any product(s) purchased within the last 30 days, return the unused portion to us for a full refund.
- Brand: Swanson
- Flavor: Unflavored
- Primary Supplement Type: Magnesium
- Item Form: Capsules
- Product Benefits: Bone Strength
Fun Facts
Fact 1: It’s Incredibly Common
Magnesium is the eighth most abundant element in the Earth’s crust, and the third most common dissolved in seawater. This mineral is literally all around us!
Fact 2: It’s in the Stars
Magnesium isn’t just found on Earth. When a star burns at extremely high temperatures, it produces magnesium. In fact, most of the magnesium in the universe is thought to be found inside stars!
Fact 3: It’s Essential for Photosynthesis
Just like humans need magnesium to maintain important body functions, plants also need magnesium. Magnesium is located at the center of the chlorophyll molecule, which plants use to convert sunlight into energy through photosynthesis. Without magnesium, there would be no green plants!
Fact 4: It Can Burn Underwater
Magnesium is pretty unique in that it can burn in a vacuum, in carbon dioxide, and even underwater! However, don’t worry – the magnesium in your body won’t catch fire. This property is only exhibited when magnesium is in its elemental form.
Fact 5: It’s Named After a Region in Greece
The name magnesium originates from Magnesia, a district in Thessaly, Greece, where magnesium ores were first discovered.
