What is Magnesium and why do we need it ?

It’s a confusing world out there when it comes to all the different foods and supplements out there. One particular nutrient that we should have a keen focus on however is magnesium.

Here nutritionist Laurann O’Reilly and owner of Nutrition By Laurann runs us through what magnesium is, some of its many benefits for overall well-being, the best food sources where we can find it and recommended supplements.

What Is Magnesium? Magnesium is one of the essential minerals required by the human body to function properly. It is involved in over 300 biochemical reactions and plays a vital role in various bodily functions. For this reason, many people call it the “mighty mineral” because of its wide range of health benefits.

What Are The Health Benefits of Magnesium?
This wonder nutrient holds many health benefits, from maintaining strong bones to supporting heart health and aiding in muscle function. Magnesium is a crucial nutrient that should not be overlooked. Let’s delve a little deeper.

Maintaining Healthy Bones & Teeth: Magnesium is a component of bone, in fact 60% of the body’s magnesium is stored in our bones. It works alongside calcium and vitamin D to build and maintain strong bones. Inadequate magnesium intake can increase the risk of osteoporosis and fractures.

Supporting Heart Health: Magnesium helps regulate blood pressure and supports heart health. It helps to relax blood vessels, reducing the risk of high blood pressure and heart disease. Some studies suggest that magnesium supplementation may lower the risk of stroke and heart attacks.

Muscle Function: Magnesium is essential for proper muscle function. It aids in muscle contraction and relaxation, making it important for athletes and individuals engaged in physical activities. It can also help alleviate muscle cramps and spasms.

Energy Production: Magnesium plays a critical role in the production of ATP (adenosine triphosphate), the body’s primary source of energy. Without adequate magnesium, energy production can be impaired, leading to fatigue and low energy levels.

Alleviating Period Cramps: Taken daily, magnesium may prevent menstrual cramps in some women. It works by relaxing the muscles and by reducing the prostaglandins (hormone like compounds) that cause period pain.
Tip: The type of magnesium helpful for period pain is known as ‘magnesium glycinate’

Nerve Function: Magnesium is necessary for the proper functioning of the nervous system. It helps transmit signals between nerve cells and supports overall neurological health. Studies have also found the effects of magnesium to be a beneficial treatment in patients suffering from neuropathic (nerve related) pain as it plays a vital role in nerve regeneration and functional recovery by reducing inflammation.

Mood and Sleep: Known as ‘nature’s natural sedative’, magnesium plays an important role in regulating our stress response and it has been linked to mood regulation and improved sleep quality. Studies have also found that magnesium may help reduce symptoms of anxiety and that it’s effective in treating mild to moderate depression in adults.

Blood Sugar Control: Some research suggests that magnesium may help improve insulin sensitivity and glucose regulation, making it beneficial for individuals with fluctuating blood sugar levels and for type 2 and pre-diabetics. This is because magnesium assists enzymes that regulate blood sugar and insulin activity. Studies have also found an association with diets low in magnesium with an increased risk of type 2 diabetes.

Migraine Relief: Research on magnesium has found it to be effective as a treatment option for headaches including migraines, tension- type headaches and cluster headaches. It has been shown to reduce the frequency and severity of migraines in some people as it may help relax blood vessels and reduce the release of pain-signalling chemicals in the brain.
Tip: The particular magnesium for migraine relief is ‘magnesium oxide’

What’s The Recommended Amount of Magnesium?
In adults aged 19 to 64 the recommended amount is 300 mg a day for men and 270 mg a day for women (HSE).

Food Sources of Magnesium:
Food Sources: Include wholegrains (such as bran cereals, wheat germ, brown rice and quinoa), beans (such as black beans and chickpeas) and dark leafy vegetables, broccoli, potatoes (with the skin), nuts (such as almond and cashew nuts), seeds (such as pumpkin, flaxseed and chia seeds), salmon, soya products such as tofu and tempeh.
Magnesium Supplementation:
Whilst it is readily available in many foods, some individuals may benefit from magnesium supplementation, especially if they have specific health concerns, deficiencies or limited diets. Ensuring an adequate intake of magnesium through a balanced diet or supplementation can contribute significantly to your long-term health.

Recommended Magnesium Supplements:
Pharma Nord BioActive Magnesium, Sona Magnesium Oxide (this is great for migraine relief), NutriAdvanced Magnesium Glycinate (this one is great for period pain)

Note: If you have any pre-existing medical conditions or you are taking prescription medications it’s always best to consult with a healthcare professional before starting any new supplement regimen.