Importance of Magnesium
Magnesium is consumed through diet, as it cannot be produced by the human body. Magnesium-rich foods include dark chocolate, fish, leafy greens, seeds including flax, pumpkin, and chia seeds, and wholegrains such as wheat, barley, quinoa, and oats. Additionally, water can provide up to 10% of our recommended daily magnesium.
It is possible to meet the recommended daily intake of magnesium through diet alone, however many adults struggle to meet the recommended daily intake. This may be related to the increased consumption of processed foods and a reduction of wholegrain foods in the modern diet. It is generally recommended that adult women should consume around 320mg of magnesium per day and men should consume around 420mg, with some variation based on age and consideration taken for pregnancy. The body stores around 25mg of magnesium, predominantly in the bones and soft tissues.
Magnesium deficiencies can lead to fatigue among other poor health outcomes. Mild deficiency can result in tiredness, muscle stiffness, and difficulty sleeping. In extreme cases, muscular coordination can be disturbed, and a person may experience muscle cramping and spasms, alongside heightened blood pressure and abnormal heart rhythms.
Benefits of Magnesium
Aside from the dangers of becoming deficient, keeping adequate levels of magnesium can also have supportive effects for overall health and wellbeing. Some effects of magnesium can include:
- Supporting muscle health
- Aids sleep
- Supports cognitive and nerve function
- Helps maintain a heart health
- Helps maintain bone health
Magnesium Supplements
If a person struggles to meet their recommended daily intake of magnesium through diet, then supplements can be a good option. Magnesium supplements come in various forms, including magnesium oxide, magnesium glycinate, magnesium chloride, magnesium orotate, and magnesium amino acid chelate.
Some forms of magnesium have been found to have better bioavailability than others, meaning that they can be more easily and successfully absorbed into the body. When selecting magnesium supplements, be sure to consider the relative bioavailability rather than the overall concentration.
Different forms of magnesium may also have slightly different health benefits. For example, the orotic acid in magnesium orotate is known for heart health, while magnesium glycinate is best known for supporting muscle health and maintaining sleep.
If you are considering magnesium supplements and are unsure which is right for you, seek advice from a medical professional, and always take the supplements as advised.
