Have you ever been recommended by your therapist to have an Epsom salt bath as part of your recovery? This is because it contains magnesium, an essential macro mineral for humans, which means it is needed in relatively large quantities. One of the best ways to absorb it is typically through the skin.
Magnesium plays a part in over 300 enzymatic reactions within the body, including metabolism, synthesis of fatty acids, the transmission of nerve impulses, cardiac excitability, muscle contraction and relaxation and it helps with inflammation. These are just some of the important functions it helps and the last few are often the reasons why it may be suggested to you to help with any musculoskeletal issues.
Despite the importance of this mineral and its presence in a huge amount of foods, studies show that around 50% of the Western population does not get enough magnesium in their diet. Add to this fact that much of this mineral is lost during food processing – up to 90% in some foods!
Magnesium-rich foods include:
- Legumes – black beans, lentils, chickpeas, peas
- Vegetables – spinach, kale, avocado
- Nuts – almonds, peanuts, cashews, brazil nuts
- Seeds – flax, pumpkin, chia
- Fish – mackerel, salmon, halibut
- Whole Grains – oatmeal, whole wheat, barley, buckwheat, quinoa
- Other – dark chocolate (YES!!)
Deficiency in magnesium levels can be linked to several chronic health conditions such as Alzheimer’s, type-2 diabetes, cardiovascular disease, migraines and ADHD. Stress also depletes the human body of magnesium. Since stress seems to be a very prevalent modern-day phenomenon, this is also probably a reason why so many people are deficient.
What signs and symptoms might be an indication of magnesium deficiency?
- Muscle cramps or twitches
- Never feeling rested after a good night’s sleep
- Insomnia
- Restless leg syndrome
- anxiety/panic attacks
- High blood pressure
- Salt cravings
- Dark circles under the eyes
- Headaches and migraines
- Irritable bowel syndrome
- Brain fog/lack of focus+concentration
- Caffeine reliance
- Palpitations
- PMS/menstrual cramps
- Insulin resistance/diabetes
So, let’s look at a couple of uses for Magnesium…
Low magnesium has been linked to chronic inflammation and supplementing with this mineral has been found to reduce CRP and other inflammatory markers in older adults.
Other studies have found that magnesium can help improve sleep quality in insomnia sufferers as it stimulates certain receptors, increasing the body’s production of this neurotransmitter and thus making it more effective at relaxing the body.
Magnesium supplementation is also believed to be effective at enhancing exercise performance. It helps move blood sugars into muscles and dispose of lactate that can build up in the muscles during exercises. It has also been used successfully in relieving leg cramps and restless leg syndrome.
Research has shown another important effect of magnesium is that of reducing plaque in arteries and slowing down the progression of heart disease. In addition, it can help to lower blood pressure by affecting the hormones angiotensin and aldosterone. There are numerous studies on magnesium and its benefits for the cardiovascular system, too much to go into here.
Supplementing magnesium is not a size fits all, it is very dependent on the reason why you might need supplementing, your age and your gender. Also, as with any supplements it is always advised to check with your GP first, especially if you are on other medication too.
