What is magnesium used for?

Magnesium is a vital mineral that plays a crucial role in over 300 enzymatic reactions in the human body, including protein synthesis, blood pressure regulation, and support for muscle and nerve function. Despite its importance, a significant portion of the global population does not consume enough magnesium, raising concerns for overall health.

The health benefits of magnesium

  • Muscle and nerve support: Magnesium contributes to muscle relaxation after contraction, playing an essential role in preventing cramps and spasms. It also supports nerve function, helping regulate the transmission of nerve signals in the body.
  • Cardiovascular health: Adequate magnesium intake helps maintain normal blood pressure and is associated with a reduced risk of heart disease. It also helps prevent plaque buildup in arteries, reducing the risk of atherosclerosis.
  • Psychological function: Magnesium has a beneficial effect on stress, anxiety, and depression. It regulates neurotransmitter levels in the brain, contributing to mental health and emotional well-being.
  • Bone health: This mineral plays a role in bone development and maintaining bone density, reducing the risk of osteoporosis. It is essential for the absorption and metabolism of calcium and vitamin D.

The benefits of magnesium on sleep

Magnesium acts as the conductor of your internal biological clock. It directs the production of melatonin, the sleep hormone, helping you fall asleep more naturally. For those who toss and turn, trying to find the perfect position, magnesium comes to the rescue by relaxing your muscles, making your bed feel like a cloud of comfort. It's the ultimate natural relaxant, working hand in hand with your nervous system to switch off the lights and invite calm.

How to get enough magnesium?

Magnesium in the diet

Foods rich in magnesium include spinach, almonds, avocados, bananas, and dark chocolate. Incorporating these foods into your daily diet can help you reach the recommended intake. Some mineral waters are also particularly rich in magnesium and can contribute to increasing your daily intake effortlessly. Be aware that certain factors can reduce magnesium absorption in your body: excessive consumption of coffee, alcohol, sodas, etc.

Foods high in magnesium

To naturally increase your magnesium intake, here is a list of 10 foods you can incorporate into your diet:

  1. Pumpkin seeds: Champions in this category, they are not only delicious but also very versatile!
  2. Almonds: Perfect as a snack or in a morning muesli, they provide a good dose of this essential mineral.
  3. Spinach: Incorporate them into your salads or cooked dishes; they are an incredible plant source of magnesium.
  4. Cashew nuts: Ideal for a quick energy boost, they are also beneficial for your magnesium intake.
  5. Cocoa powder: A good excuse for a chocolatey touch, ensuring you choose unsweetened cocoa for maximum benefits.
  6. Black beans: Excellent in chili con carne or salads, they are both a good source of protein and magnesium.
  7. Avocado: Perfect for avocado toasts or salads, this delicious fruit also brings its share of magnesium.
  8. Chickpeas: Ideal in hummus or curries, they are rich in magnesium and fiber.
  9. Bananas: Easy to carry and perfect as a snack, they contain magnesium and are also a source of vitamins and fiber.
  10. Salmon: In addition to its omega-3 content, it is also an interesting source of magnesium.

Magnesium dietary supplements

For those who find it challenging to get enough magnesium from food alone, dietary supplements can be a simple and effective option. Forms of magnesium such as citrate, lactate, and chloride are better absorbed by the body.

How to choose the right magnesium?

To optimize the benefits of magnesium, it is crucial to choose a form well assimilated by the body. Here is a ranking of magnesium forms, from best to least absorbed, based on their bioavailability and effectiveness:

  1. Magnesium Glycinate: Very well tolerated by the body and offering excellent bioavailability, magnesium glycinate is often recommended for those seeking both improved sleep and reduced anxiety without a laxative effect.

  2. Magnesium Citrate: With good bioavailability, magnesium citrate is effective in improving magnesium levels in the body while having a beneficial effect on digestion.

  3. Magnesium Taurate and Magnesium Malate: These forms are particularly appreciated for their effects on cardiovascular health and muscle energy, respectively, also offering good absorption. Magnesium malate is an organic acid found naturally in apples. Due to its action on muscle performance, it is often recommended for people suffering from fibromyalgia.

  4. Magnesium Chloride: Although less comfortable for some due to its laxative effect, it is quickly absorbed and can be used effectively by the body.

  5. Magnesium Lactate and Magnesium Sulfate: Less known but with decent bioavailability, these forms are often used in dietary supplements.

  6. Marine Magnesium: Directly sourced from marine environments, this form contains other beneficial minerals, but its bioavailability can vary depending on the source and extraction process.

  7. Magnesium Oxide: Although it is the cheapest and most common form, magnesium oxide has relatively low bioavailability, meaning the body has more difficulty using it effectively.

Magnesium and side effects

Although magnesium is essential, an excess can lead to side effects, including gastrointestinal issues and electrolyte imbalances. It is crucial not to exceed the recommended daily dose for each individual and to consult a healthcare professional before starting any supplement. Our Magnesium Gummies have the advantage of having a precise dosage to effectively cover magnesium deficiency.

The importance of hydration

Adequate hydration improves the absorption of magnesium in the body. Water is the medium in which most biochemical reactions in our body occur, including those involving magnesium. Sufficient hydration ensures that magnesium can be effectively transported across intestinal walls and into the bloodstream, where it is then distributed to the various organs and tissues that need it.

Migraines caused by magnesium deficiency

Migraines are one of the most disruptive symptoms of magnesium deficiency. Magnesium plays a crucial role in many bodily functions, including the regulation of neurotransmitters and blood vessel dilation, two key factors in triggering migraines. Magnesium deficiency can negatively affect blood circulation and increase neuronal sensitivity, leading to more frequent and intense migraine episodes.

Where does magnesium come from?

Magnesium was discovered in the district of Epsom in England (the famous Epsom salt). Used in relaxing baths, Epsom salt derives its soothing properties from magnesium.