Magnesium: What's the Hype?
Magnesium, a vital mineral, plays a crucial role in supporting the body. It is essential for healthy bones, muscles, nerves, heart health, protein synthesis, energy, and more. Lately, magnesium has been getting a lot of attention as a supplement that can provide benefits for sleep, anxiety, migraines, and other issues. But with so many forms of magnesium on the market, it can get confusing. Let's explore the hype around this magnificent mineral and the unique qualities of different types of magnesium supplements.
Benefits of Magnesium
Some key benefits of getting enough magnesium include:
- Bone health: Magnesium helps protect bones from fractures and osteoporosis. Magnesium is necessary to activate vitamin D, which is also needed to improve mineral bone density.
- Lower diabetes risk: Magnesium naturally promotes healthy levels of blood sugar and insulin resistance. Proper intake is linked to a lower risk of diabetes.
- Heart health: Magnesium supports muscle function, including a regular heartbeat. Magnesium deficiency increases the risk of heart problems.
- Anxiety relief: Magnesium balances the nervous system, supports healthy levels of cortisol, and relieves muscle tension. This contributes to stress relief, enhanced mood, and feelings of calm.
- Improved sleep: The calming effects of magnesium contribute to deep and restorative sleep. Magnesium regulates melatonin production and stimulates the activity of GABA, both essential for falling and staying asleep.
- Migraine relief: Magnesium regulates neurotransmitters, blood vessel stability, and inflammation, all of which contribute to migraine attacks.
- PMS symptom reduction: Magnesium regulates hormones and promotes reduced cramping, bloating, and breast tenderness.
Why You May Need More Magnesium
Studies show that 75% of people don't get enough magnesium from diet alone. This deficiency is rising due to highly processed foods and lower intakes of whole grains, fruits, and vegetables. Interestingly, Hispanics exhibit higher magnesium intake compared to other ethnic groups, likely attributed to a diet rich in beans and avocados. Hispanics consume 33% more beans than the general US population. So, keep up with the frijoles for that magnesium boost!
Magnesium is found in foods such as legumes, vegetables, nuts, whole grains, and dark chocolate. Some of the top sources of magnesium include avocados, tofu, pumpkin seeds, spinach, black beans, tofu, edamame, brown rice, peanut butter, and salmon. However, since magnesium deficiency is trending, it may be time to add a supplement to your regimen. Here are some key facts about this vital mineral:
- Magnesium is the 4th most abundant mineral in the human body
- 60% of our magnesium is stored in our bones, 39% in muscles, and 1% in soft tissues and blood
- It helps regulate calcium, potassium, zinc, vitamin D and more
- Magnesium plays a role in over 300 enzyme reactions in the body
- Magnesium ions are present in every cell of the body
Types of Magnesium Supplements
Magnesium comes in many forms, each with distinct properties for specific health needs. Selecting the right type of magnesium to align with your health goals is paramount. Here is a quick breakdown of five popular types of magnesium:
- Magnesium glycinate: promotes enhanced sleep quality and anti-inflammatory effects. Its calming effects are potentially helpful in supporting reduced symptoms of anxiety, depression, stress, and insomnia.
- Magnesium citrate: known for promoting natural laxative effects. It’s recommended for short-term use and sometimes used to prep the bowels before a colonoscopy.
- Magnesium chloride: promotes relaxation in the body and mind. It supports reduced aches and pains and the relief of stress and anxiety. Furthermore, magnesium chloride is associated with supporting energy levels and may play a role in promoting detoxification.
- Magnesium oxide: promotes the relief of digestive issues, including heartburn, digestion, and constipation. Growing evidence suggests that it may support the relief of migraines.
- Magnesium sulfate: taken orally to promote natural laxative effects or to prevent seizures in pregnant women with preeclampsia. Magnesium sulfate is probably best known as “Epsom salt,” a soaking salt used to relieve muscle aches, joint pain, and bruising.
Choosing the Right Magnesium Supplement
The best type of magnesium depends on your needs. There is no one-size-fits-all solution. However, if you’re seeking quality magnesium supplements designed for optimal absorption, we have a few worth checking out:
Magnesium Glycinate Chelate promotes a healthy nervous system, cardiovascular health, bones, muscles, joints, stress response, sleep, and immune health. It also contains vitamins B1, B6, E, and selenium to further enhance its intended benefits. Magnesium Glycinate Chelate boasts the highest absorption rate and minimal laxative effects compared to other magnesium supplements.
Magnesium Chloride Liquid supports the proper function of the nervous system, bones, joints, muscles, thyroid and hormone production, a healthy heart, and the immune system. Additionally, it promotes healthy cortisol production, potentially supporting reduced stress and anxiety while promoting a calming effect. This concentrated liquid formula is easy for the body to absorb and activate for optimal results.
As you can see, the hype around magnesium is well-founded. It benefits many areas of physical and mental health. Take the time to research and select the right magnesium type to enhance your wellness. Who knew a natural mineral could pack such a powerful punch for health?
Your Hispanic American Health Store
Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.
The statements above have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.