Top 5 Things You Need to Know About Magnesium

 

7 Minute Read

 

Every woman, man and their dog are talking about magnesium at the moment. Why? Well, we think there are many good reasons—but let’s break it down into the top five things you need to know about this essential mineral.

 

Magnesium plays a role in over 300 enzymatic reactions (some say this could be up to 600), impacting the entire body. It’s a stress soother, vital for energy production, essential for muscle function and recovery, promotes restorative sleep, aids in vitamin D absorption, and is crucial for bone health (sorry, calcium; it’s not all about you).

The Silent Magnesium Depletion Epidemic

 

Our body is constantly using magnesium. Despite its importance, many of us don’t get enough magnesium from our diets. Not only does this make our baseline of this mineral low, our modern lives set the stage for further depletion.

 

Chronic stress (aka life load) and acute stress (HIIT classes, illness, injury), alcohol, medications, heavy periods, digestive issues such as IBS, high sugar and refined carb intake, caffeine and simply ageing all contribute to magnesium depletion.

 

Early, common signs your levels might be low include: 

 

• Twitching muscles (eyes, restless legs) 
• Headaches 
• Sleep problems 
• PMS
• Low energy 
• Blood sugar imbalances 
• Muscle cramps / spasms
• Difficulty coping with stress
• Constipation

 

Depleted Soils Dilemma 

When it comes to supporting your health, there’s no doubt focusing on food comes high on the list. Prioritising a balanced, joyful and nutrient dense diet is one of the best ways to promote holistic, whole body health. The modern world has put a slight spanner in the simplicity of this ideal however. 

 

When it comes to our mineral intake, humans have always been able to use a clever trick:  the minerals naturally found in our soil absorb into our food, and then from the food into our bodies. It’s a wonderfully efficient and ancient system - our plants, vegetables or the animals that have fed on them - act as middlemen between the earth’s crust and our bodies, transforming basic elements into life-sustaining, edible packages. 

 

But what happens if there’s a glitch in this process? Modern processing and refining methods often strip foods of vital nutrients like magnesium. Further to this, today’s intense farming practices and monocropping have led to declining levels of nutrients in our foods too.  In fact, the soil in Europe is believed to contain an astounding 72% fewer vitamins and minerals than it did 60 years ago (The Earth Summit Report - 1992). A more recent study found that the nutrient content of modern-day vegetables has declined by as much as 40% compared to 1950 levels.

 

This doesn’t mean we should abandon our kitchens for supplements entirely, but we may need a little help to bridge the gap. Supplements are meant to enhance your diet, boosting your nutrient levels where necessary. 

 

The Ancient Link to Magnesium 

 

The use of magnesium also has deep roots in traditional wellness practices.  It was first discovered outside the Greek city of Magnesia (hence the name). The Greeks found that the local soil and water, rich in magnesium salts, had soothing properties and used these “Magnesian Earths” for digestive issues, to alleviate muscle aches, and promote general well-being. The area became famous for its natural springs, where people would flock to bathe and drink the mineral-rich waters as part of their health practices, unknowingly harnessing the benefits of magnesium long before its full biological importance was understood.

 

Closer to home, Epsom salts, named after the town of Epsom in Surrey, England, have been used for centuries for their therapeutic properties. In the 17th century, a farmer discovered a natural spring near Epsom. This spring water, rich in magnesium sulphate, although not particularly drinkable, was found to have remarkable effects, particularly for skin ailments and digestive issues.

 

Today, soaking in Epsom salt baths has become a popular remedy to relieve muscle soreness, reduce inflammation, and promote relaxation.

 

Magnesium comes in many forms 

 

The body’s ability to absorb magnesium is crucial for ensuring it reaches cells and tissues where it can support muscle function, energy production, and nervous system health. High bioavailability means the body can absorb it well, making it more effective for the body’s needs with fewer gastrointestinal side effects! 

 

When found in food, magnesium is often bound to compounds. In green leafy vegetables, magnesium is a central component of chlorophyll, the green pigment that allows plants to photosynthesize. This form is highly bioavailable and absorbed well by the body. 

 

When it comes to supplements, you can also find magnesium bound to different compounds. Some of these are known to have low bioavailability and absorbability, such as magnesium oxide or hydroxide and magnesium sulphate (hint: check your supermarket supplements ingredient list) while others boast high bioavailability:

 

Magnesium glycinate, chelated with glycine—a calming amino acid—ensures maximum bioavailability while being gentle on the stomach. Both compounds are also renowned for their soothing effects. Essential for proper muscle and nerve function, magnesium glycinate may help prevent cramps, muscle spasms, and fatigue.

 

Magnesium malate combines magnesium with malic acid, a natural compound found in fruits, optimising absorption and utilisation by the body. Malic acid is vital in the Krebs cycle, the body’s main energy-producing process, making this form of magnesium especially beneficial for combating fatigue and sustaining energy levels.

 

Magnesium taurate pairs magnesium with taurine, enhancing absorption and offering additional health benefits. Taurine acts as an antioxidant, supporting heart health and reducing stress. Its calming effect on the nervous system helps maintain healthy blood pressure and overall heart function. 

 

Where to find magnesium 

 

You can find magnesium within a whole host of foods, from leafy greens and nuts to seeds and whole grains. Even dark chocolate and avocados join the mineral rich party, offering a delicious way to boost your intake.

 

To top those levels up further, opt for supplements that feature bioavailable forms like magnesium glycinate, malate, and taurate. With these well-chosen forms in your arsenal, you can support relaxation, energise your day, and give your heart some extra love, all while filling those pesky nutritional gaps.