I don’t take many supplements, but when I learned about the benefits of magnesium, I got curious.
Now, it’s one of my favorite tools to support health!
But first… what is Mg, anyway?
Magnesium is a mineral found in the earth, ocean, plants and animals. In humans, around 60% of the body’s magnesium is within the bones, with the rest in muscles, blood and soft tissue. It supports hundreds of the body’s processes!
It’s an essential mineral (we need it to survive), but since the body can’t produce it on its own, we need to get it from outside sources. Like food! Leafy greens, pumpkin seeds, black beans, quinoa, pumpkin seeds and some fish and nuts are all magnesium-rich foods.
Still, about HALF of people in the US and Europe get less than the recommended daily amount of this mineral. Womp, womp.
Since you could very well be Mg-deficient (athletes are especially susceptible!), it’s worth asking your healthcare provider about taking a supplement. I personally rotate between two types: magnesium citrate powder that dissolves in water, and a topical magnesium oil.
I’m not obsessive about taking them, but I definitely notice benefits when I use them. Such as...
1) I sleep like a baby.
Mg helps support restorative deep sleep. It helps the body maintain healthy levels of GABA neurotransmitters that promote relaxation and sound sleep. Plus, the muscle-relaxant qualities of Mg help with the actual falling asleep part.
On nights that I take Mg before bed, I find that I fall asleep effortlessly. When I wake in the morning, I truly feel more rested and refreshed than after nights I don’t take it.
So, I use it on nights when I know I have a big morning ahead.
2) I chill out.
Mg stabilizes mood and reduces stress. Since Mg supports those GABA neurotransmitters, taking it has a relaxing effect. Research has found links between appropriate Mg amounts and less anxiety and depression. In fact, symptoms of Mg deficiency include anxiety.
Personally, I find that taking Mg helps me calm down at the end of a long day. I wouldn’t say it makes me feel sleepy-- just… chill.
3) I can soothe sore muscles.
Epsom salt baths are a longtime favorite treatment for sore muscles. Epsom salt = magnesium sulfate! It’s not entirely understood why, but magnesium has been found to soothe muscle soreness and cramps, PMS (premenstrual syndrome) and even migraines.
For pain management, I like to use Mg oil spray since it’s topical, quick and easy. I find I don’t get as much of a laxative effect with spray as I do with ingesting Mg.
4. I have smooth moves. ;)
It’s believed that Mg can have a laxative effect by drawing water into the colon. Magnesium citrate is especially helpful for constipation. Make sure you titrate your dose-- work your way up until you find your best dosage, or else you might accidentally prepare yourself for a colonoscopy. Whoops.
When I dissolve my Mg powder into a glass of water before bed, I’m guaranteed to have a quality bowel movement first thing in the morning. If I know I have an early morning and I want to finish my potty business beforehand (like if I’m going on a big day hike or traveling), I opt for this supplement the night before.
Intrigued? Talk to your healthcare provider and see if they have recommendations for Mg supplementation. Do some browsing online to familiarize yourself with the different types, and keep any symptoms you have in mind.
When it comes to my body and mind, I’m a huge fan of this magical mineral!
Do you take magnesium or other mineral supplements? Have you found any benefits?