Magnesium is an essential mineral that plays a crucial role in many bodily functions. It is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium is also necessary for the synthesis of protein, bone development, and DNA production. Despite its importance, many people do not get enough magnesium from their diets, leading to potential deficiencies and health issues. [1]
Magnesium offers a wide range of health benefits. It supports muscle and nerve function, which helps to prevent cramps and spasms. This mineral also plays a key role in maintaining a healthy immune system and keeping the heart rhythm steady. Magnesium can help regulate blood sugar levels, thereby aiding in the management of type 2 diabetes. It also supports bone health by contributing to bone density. Additionally, adequate magnesium intake has been linked to reduced symptoms of anxiety and improved sleep quality, making it a crucial component of overall well-being. [2]
Many foods are rich in magnesium, making it relatively easy to incorporate into your diet. Leafy green vegetables like spinach and kale are excellent sources, as are legumes such as black beans and chickpeas.
Nuts and seeds, particularly almonds, pumpkin seeds, and cashews, also contain high levels of magnesium. Whole grains, including brown rice and quinoa, are other good sources. Additionally, magnesium is found in smaller amounts in fish, bananas, avocados, and dark chocolate. By including a variety of these foods in your diet, you can help ensure you get enough magnesium. [3]
Magnesium plays a vital role in promoting healthy sleep patterns. The essential mineral helps regulate neurotransmitters and the hormone melatonin, which guide the sleep-wake cycle. Magnesium’s calming effect on the nervous system can reduce stress and anxiety, making it easier to fall asleep.
Additionally, magnesium deficiency has been linked to insomnia and poor sleep quality. Including magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet or taking supplements under medical supervision can improve sleep quality and overall well-being. [4]
Magnesium and magnesium citrate are related but distinct entities. Magnesium is a chemical element naturally occurring as a metal and is essential for human health. On the other hand, magnesium citrate is a compound made of magnesium and citric acid, functioning as a magnesium salt of citric acid. While elemental magnesium is not commonly used in supplements due to its reactivity and low bioavailability, magnesium citrate is preferred in dietary supplements and medications for its high bioavailability. [5]
Yes, you can take magnesium every day, but it is important to do so within the recommended guidelines. The recommended daily allowance (RDA) for magnesium varies by age, gender, and life stage, but generally ranges from 310mg to 420 mg for adults.
Taking magnesium supplements can be beneficial for those who have difficulty meeting their magnesium needs through diet alone. However, it’s crucial to avoid excessive intake, as too much magnesium can lead to adverse effects such as diarrhea, nausea, and abdominal cramping. [6] It’s always best to consult with a healthcare provider before starting any supplement regimen.
By incorporating magnesium-rich foods into your diet, you can help ensure you meet your daily requirements. If your dietary intake is insufficient, supplements like magnesium can be a helpful option.
The Coyne Biomax Magnesium Complex is a great choice for a high-quality and highly bioavailable supplement that will provide you with all the benefits mentioned above including bone, joint, and immune health and blood sugar control.
Remember to follow the recommended guidelines and consult your healthcare practitioner to determine the best approach for your individual needs.
1. Office of Dietary Supplements. Magnesium – Health Professional Fact Sheet [Internet]. Available from the following link here
2. MedlinePlus. Magnesium in diet [Internet]. Available from the following link here
3. Medical News Today. Foods high in magnesium [Internet]. Available from the following link here
4. Medical News Today. Magnesium for sleep [Internet]. Available from the following link here
5. Raman R. 10 Interesting Types of Magnesium (and What to Use Each For). Healthline. 2022. Available from the following link here
6. Healthline. Magnesium Dosage: How Much Should You Take per Day? [Internet]. Available from the following link here
