Wellness Blog
Magnesium health benefits: food sources, deficiency and risks
Magnesium is one of the most abundant minerals in the body and plays an important role as a co-factor in more than 300 enzyme systems (16). Some magnesium health benefits include energy production, carbohydrate metabolism, bone health, muscle contractions and maintaining a normal heart rhythm (26). How does the body absorb magnesium?Magnesium is absorbed in the small intestine, stored in bone minerals and excess is excreted in the kidneys and faeces (13). About 50 to 60% of the magnesium in the body is inside bones, with the remainder residing in soft tissue (14). The amount stored inside bones depletes to nearly one-half (25).Components of food can also influence the body's ability to absorb nutrients. Studies suggest that when the fibre is consumed in high amounts of 40-50g per day, this can lower magnesium absorption. (13, 14) Reduced magnesium absorption has also been found with a high intake of zinc (23) and dietary protein intake of less than 30g per day (11). The body is quite smart at adapting its ability to absorb nutrients based on how much is eaten (22, 23). Absorption through the gut can increase up to 75% on low magnesium diets and reduce to 25% on high magnesium diets (21). Daily magnesium Women and men between the ages of 19-30 years old require 310mg and 400mg of magnesium each day, respectively, to meet the RDI (Recommended Dietary Intake) (16). After 30, this jumps even further for both genders, with males requiring 420mg per day and 320mg per day for females (16). Despite its importance, the latest Australian Health Survey indicates that one in three Australians are failing to meet these recommendations (1). Inadequacy is highest in 14 to 18-year-old females, with 72% of females not meeting their requirements (1). Similar results have also been found in the United States and other western countries following dietary patterns similar to Australia.What foods are rich in magnesium?Luckily, this important mineral is widely found throughout the food supply in both plant and animal foods (16). Magnesium-rich foods include green vegetables, peas, beans and nuts, as well as some shellfish and spices (16). The foods below are excellent sources of magnesium(7). Magnesium health benefits Here are several health benefits of magnesium and reasons why it's important to to get the recommended dose. Reducing muscle crampsA muscle cramp is a sudden, painful contraction of a muscle lasting a few minutes (14). There are multiple theories as to why muscle cramps occur during exercise, including poor diet, heavy sweating, dehydration, poor physical condition and inflexible muscles (10). Due to the role magnesium plays in muscle contraction and relaxation, it is thought to relieve muscle cramping. Unfortunately, studies that have tested the effect of supplementation on muscle cramps have shown that it provides no greater benefit than a placebo (9,10,17). Improving heart health One of the key benefits of magnesium is the role it may play in the prevention of heart disease and stroke. One large study of 313,000 people found that higher circulating levels in the blood were associated with a 30% lower risk of heart disease (4). Other studies have shown that there may also be an association between low dietary magnesium intake and a higher risk of stroke, high blood pressure and high cholesterol (2). However, more research is needed in this area. Signs of magnesium deficiencyTesting for magnesium status can be challenging as blood levels of magnesium do not provide reliable information as to how much is stored within cells and bones (16). Deficiency is relatively rare in humans, as the kidneys limit urinary excretion of minerals (16). However, having a low intake over a long period of time and excessive loss of magnesium due to conditions such as chronic alcoholism, some chronic diseases, and the use of certain medications can lead to deficiency (6). Signs deficiency can include: Loss of appetite Nausea Vomiting Fatigue Weakness Weight loss Muscle weakness Muscle spasms Convulsions. Those most at risk of deficiency include people with gastrointestinal diseases such as inflammatory bowel diseases and bowel resections that may result in chronic diarrhoea or malabsorption (18). Some studies suggest that increased urinary magnesium excretion can occur with insulin resistance and/or type 2 diabetes (4, 18, 24).Older adults have an increased risk of deficiency due to having lower dietary intake (8), reduced absorption from the gut with age (15) and a higher likelihood of consuming medication that interacts with magnesium status (3,12).Should I supplement magnesium? Our philosophy is always to focus on real, whole foods first before adding a supplement. A good rule of thumb to ensure you're getting enough of this essential micronutrient is to try to have a variety of different plant-based foods in your diet each day. However, we also understand that it can be challenging to keep a healthy, balanced diet when life gets busy. This is especially important if you're in the at-risk category of magnesium deficiency or are a picky eater. To learn more about supplements, take Vitable's quiz about your lifestyle, health and body goals.Find out more about other areas that the above supplements can help you with:Magnesium | Calcium Plus | Zinc | Iron*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
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Magnesium deficiency: Everything you need to know
Your body may be showing you signs of low magnesium. If you constantly feel tired, nauseous or do not have an appetite to eat, you may be experiencing magnesium deficiency. Besides eating magnesium-rich foods, supplements can be an option to ensure that your body functions optimally throughout the day.Benefits of magnesiumMagnesium is a mineral that is involved in around 300 biological processes in our bodies (2). One of these bodily processes is the conversion of food into energy (1). Magnesium helps regulate biochemical reactions in the body to help produce more energy for exercise and daily mobility. It is also integral to the process of energy metabolism.A simple blood test can confirm if we have a magnesium deficiency. We often feel fatigued or weak (3, 6) when we do not consume enough amounts of magnesium to efficiently convert the food we eat into energy.Magnesium is an important mineral that helps the body with energy by: Maintaining and supporting energy levels Helping convert food into energy Maintaining and supporting energy production Magnesium deficiencyMagnesium deficiency may not only result in low energy and endurance, but can also impact the level of calcium and potassium in the body. Calcium and potassium are important for the body to run optimally (5). Magnesium deficiency may also increase the risk of osteoporosis and bone fractures, though many factors influence this risk.If you think you have magnesium deficiency, you may experience some of the following health conditions (6): Loss of appetite Nausea and vomiting Fatigue and weakness Shaking Feeling pins and needles Muscle spasms Sleepiness Abnormal heart rhythms If you're worried that you aren't getting enough magnesium for your diet, then dietary supplements are a great way to give you the boost you need.Foods with magnesiumHow exactly do we stay clear of magnesium deficiency? The best and most natural way is to add more magnesium-rich foods to our diets. There are many forms of magnesium available. Magnesium citrate is one of the most bioavailable (easily absorbed) (3) forms of magnesium to support energy levels, muscle relaxation and general wellbeing. Magnesium can be found in a wide array of foods, making it easier for you to get your nutritional fill through diet. Here are the top dietary sources of magnesium (4): Pumpkin seeds Chia seeds Almonds Spinach Cashews Peanuts Soymilk Oatmeal Bread Avocadoes Brown rice Milk Other sources of magnesiumBesides food, here are the best ways our bodies can take in magnesium.Magnesium oils and spraysMagnesium oils and sprays work by topically applying concentrated magnesium onto our skins. This is supposedly to make the magnesium easier to absorb (8).Magnesium supplementsThose who have magnesium deficiency and other pre-existing conditions may not be able to get enough magnesium through a healthy diet alone (4, 6). For them, magnesium supplements are a good way to receive adequate amounts of the nutrient. Adequate and sufficient intake of magnesium is key in reducing muscle cramps and converting food into energy. This can help the body remain active throughout the day for improved overall living. What happens when you have an effective exercise and diet plan in practice? That's half the battle won. Taking your capabilities to the next level can be achieved with personalised vitamins or vitamin packs. With Vitable, you can curate your supplementation by crafting a pack that's geared just for you - that's the benefit of having a vitamin subscription in Australia. What are you waiting for? Craft your unique vitamin plan today and have it delivered to your doorstep! Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Iron | Ashwagandha | Acetyl L carnitine | B complex | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: I've Heard That Magnesium Supplements Have Health Benefits. Should I Take One? ( 2019 ), Retrieved August 1, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270 What You Should Know About Magnesium ( 2017 ), Retrieved August 1, 2021 from https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2 Feeling Fatigued? Could It Be Magnesium Deficiency? (And If So, What to Do About It?) ( 2019 ), Retrieved August 1, 2021 from https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/ Foods High in Magnesium ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/foods-high-in-magnesium Magnesium and Your Health ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/magnesium Magnesium Deficiency ( 2021 ), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/magnesium-deficiency Magnesium (Updated March 2021), Retrieved August 5, 2021 from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Effects of Transdermal Magnesium Chloride on Quality of Life for Patients with Fibromyalgia: A Feasible Study (2015), Retrieved August 16, 2021 from https://pubmed.ncbi.nlm.nih.gov/26343101/
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Magnesium supplement benefits: managing muscle cramps, spasms & twitches with magnesium
Anyone who's done any sort of physical activity has probably experienced muscle cramping, contractions or stiffness. Whether it be from exercise or any other task that requires physical labour, muscle cramps and stiffness can be uncomfortable and painful. That's why coaches, trainers, and doctors always remind us to stretch and stay hydrated as cramps can also occur without physical exertion. While stretching and hydration do help prevent and reduce the possibility of cramps from happening, they may not be enough. Magnesium is worth considering if you're doing all the right things and still experiencing muscle spasms and cramps.Magnesium is a mineral involved in so many processes in your body. Most importantly, it helps relieve and prevent various issues including muscle cramps and soreness. Here are some frequently asked questions about magnesium supplementation:Frequently asked questions (FAQs) on magnesium supplementsWhat are muscle cramps and why do they happen?When our muscles suddenly contract on their own, they're called muscle cramps (1). When we work out or do manual labour for too long (especially in hot weather conditions), there is a higher chance of experiencing these cramps. These unexpected and involuntary contractions can be incredibly painful when they happen.Many factors can cause muscle cramps, some of which include overworking and overusing our muscles, which can result in a build-up of lactic acid. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Some medications can also cause muscle cramps because they reduce the supply of vital minerals in our body that are responsible for relaxing our muscles. These minerals do a lot to fight off cramping and soreness. Among these minerals is magnesium. Magnesium helps relax our muscles, relieve muscle fatigue, and fight off the buildup of lactic acid in our bodies (4). While experiencing these cramps usually isn't anything serious or life-threatening (and they don't often last long), cramps can hinder us from completing our workouts or any physical activities. To reduce the incidence of muscle cramps, consider increasing your sources of magnesium through diet and supplementation.What are some magnesium supplement benefits?Magnesium is a mineral that is responsible for multiple processes in our bodies (3). It is present in our muscles and is necessary for the contraction and relaxation of these muscles (2, 3). If you are magnesium deficient, muscles might not properly relax, or suddenly tighten up, leading to cramps. Magnesium plays a role in reducing and delaying the accumulation of lactate in our muscles (4). When too much lactate builds up in our muscles, it can lead to tightness. This is why our muscles feel sore especially after a rigorous sweat session. As magnesium reduces the amount of lactate that builds up in our muscles, we can recover more quickly and that makes it easier to do another workout the following day. Magnesium supplement benefits also help to ensure that you have enough levels of magnesium in your body. It is a great way to not only prevent and treat leg cramps but also to increase exercise effectiveness. It goes without saying that the more we exercise, the more we need magnesium (4).There are many types of magnesium present in dietary supplements and food products. These include: magnesium citrate magnesium glycinate magnesium chloride magnesium lactate magnesium malate magnesium taurate magnesium sulfate magnesium oxide What foods are a good source of magnesium?The easiest way to get magnesium into our system is by consuming it through magnesium-rich foods. Adding these food items into our diet is a surefire way to keep our cramps low and our gains high.Here are some foods that are high in magnesium (5) Pumpkin seeds Chia seeds Almonds Spinach Cashews Peanuts Soymilk Oatmeal Bread Avocadoes Brown rice Milk Including these foods as part of your healthy diet can help you steer clear of magnesium deficiency.How else can you get your magnesium fix?Food is not the only way we can add magnesium into our bodies. Here are other methods that you can consider:Magnesium oils and spraysMagnesium oils and sprays work by topically applying a concentrated dose of magnesium to the skin. This can be another way to introduce magnesium to your system if you are on a diet or if you have to cut back on eating food (7). Magnesium bathsMuch like magnesium oils, magnesium baths work by directly applying magnesium onto your skin. Only this time, you do it by taking a bath. Not only is this incredibly relaxing, it also helps relieve tension and soreness that your muscles might be experiencing (6).Magnesium supplementsThose who perform heavy exercise routines could benefit from magnesium supplements (4). Supplementation can also benefit those who feel like they aren't getting sufficient magnesium in their diets. Adequate magnesium intake through food and supplementation is an integral part of muscle management and reduced cramping. Fewer cramps, aches and spasms day-to-day means we can progress in workouts and remain mobile, healthy and fit throughout our lives.Looking to recover from workouts faster? Creating personalised vitamin packs might give you the extra support you need. With Vitable, create science-backed personalised vitamin packs, tailored to your health goals and delivered straight to your door. Learn more about areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Ashwagandha | Acetyl L carnitine*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Muscle Cramp (2021), Retrieved August 1, 2021 from https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820 Magnesium and Implications on Muscle Function ( n.a. ), Retrieved August 1, 2021 from https://journals.lww.com/nsca-scj/fulltext/2010/02000/magnesium_and_implications_on_muscle_function.7.aspx What You Should Know About Magnesium (2017), Retrieved August 1, 2021 from https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2 Can Magnesium Enhance Exercise Performance (2017), Retrieved August 1, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/ Foods High in Magnesium (2021), Retrieved August 1, 2021 from https://www.healthdirect.gov.au/foods-high-in-magnesium 7 Things You Probably Didn't Know About Epsom Salt (2018), Retrieved August 1, 2021 from https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/ Effects of Transdermal Magnesium Chloride on Quality of Life for Patients with Fibromyalgia: A Feasible Study (2015), Retrieved August 16, 2021 from https://pubmed.ncbi.nlm.nih.gov/26343101/
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10 Different Types of Magnesium and Where to Source it
Are there different types of magnesium? What are they? We answer all your burning questions about magnesium and whether you should be taking them as supplements.
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Unpacking the many benefits of magnesium for brain function
The brain processes emotions, stores memories, coordinates movement, and serves as the communication center for all our body's systems. All these functions make it imperative that we make positive lifestyle choices to keep our brains healthy and strong. A key component in a brain-healthy lifestyle is eating a diet with sufficient magnesium.Magnesium is one of the most abundant minerals in the body. This essential mineral plays an important role in promoting brain health and other bodily functions. This includes maintaining the health and proper functioning of the nervous system.How is magnesium absorbed by the body?A normal magnesium level for an adult is 1.8 to 2.2 milligrams per deciliter (mg/dL). Levels lower than 1.8 mg/dL is considered low. An adult human body contains approximately 22-26g (1,000 mmols) of magnesium (2). After eating, magnesium is absorbed in the duodenum and ileum in the small intestine.Around 60% of magnesium in an adult body is stored in the bones (2). Another 30% is found in the skeletal muscle and soft tissues, while the remaining 10% is present in fluid in the blood, lymph, and spinal cord (2).Some micronutrients also affect how the body absorbs magnesium. For instance, when a person consumes 40-50g of fibre a day, this can reduce magnesium absorption. High zinc intakes of 142 mg/day can also affect absorption (3).Not getting enough protein can affect your small intestine's ability to absorb magnesium. However, too much protein can have undesirable effects. If your protein intake is more than 94g per day, the amount of renal magnesium passed through the body may also increase (3).The good news is that the body can adjust its ability to absorb necessary minerals like magnesium depending on your daily food intake. Magnesium absorption through the gut can increase by up to 75% for a person who is not getting enough magnesium from diet. This amount reduces to 25% on high-magnesium diets.Benefits of magnesium for brainStudies show that increasing brain magnesium leads to the enhancement of learning abilities, working memory, and short- and long-term memory in rats. The nervous system requires sufficient amounts of key minerals like magnesium to keep it working efficiently. This is due to the fact that it comprises a complex network of the brain, spinal cord, and nerves.Here are the benefits of magnesium for brain and nervous system health.Maintains nervous system functionMagnesium plays an important role in the normal functioning of the body's cells. This includes the nerve cells or neurons that carry messages from the brain to all our organs and body parts (4).Magnesium is involved in neural processes like cellular respiration, protein synthesis, membrane stability, and regulation of vascular tone (5), among many other functions. When all these processes run smoothly, the nervous system performs its job with ease. One way to ensure the efficiency of these processes is by consuming sufficient magnesium.Glutamate sends signals in the brain and throughout the body. It can be found in different types of food and is popularly known as monosodium glutamate (MSG). Having too much of it can damage nerve cells and the brain (6). Magnesium guards the nervous system against overactivity that can be caused by excessive glutamate (6).Magnesium relaxes the vascular smooth muscle, causing blood vessels to expand. This process is known as vasodilation (7) and it increases blood flow to the brain. Vasodilation allows more oxygen and nutrients to reach the brain to keep it healthy.Supports cognitive functionA growing body of scientific studies suggests that magnesium can maintain and promote cognitive health (5). Cognitive health refers to the ability to think, learn, and remember.Magnesium, especially when paired with zinc, has positive effects on academic performance (5). Specifically, magnesium therapy has shown promise in improving working memory and reference memory (5). Doctors continue to study how vital nutrients and minerals interact with each other to enhance learning and memory-related benefits of magnesium.Researchers are also studying how magnesium may speed up recovery after a traumatic brain injury and hasten the recovery of parts of the brain that control senses, memory, and language (5). It has been suggested that magnesium stimulates strong biological activity that crosses the blood-brain barrier and improves cognitive performance (5). Clinical studies are also exploring the benefits of magnesium for brain-related disorders.Maintains nerve conduction and neural healthNerve cells are important parts of the nervous system. They convey information from our brain to different organs and body parts and vice versa in a process called nerve conduction.Neurons are crucial in this process as the messenger of information or signals. Magnesium helps smooth the process of information transfer of neurons through the axon (2). The axon is a fibre-like part of the neuron that carries information to other neurons. When magnesium levels are low, the effectiveness of the axon can be compromised. At the same time, the speed in which information is transferred increases (2). A combination of these conditions triggers a release of information through the neurons and can affect muscle function.Helps prevent dietary magnesium deficiencyStress and certain health conditions may cause magnesium deficiency. They can affect the body's ability to modulate stress response and emotions (8).While the body is built to withstand a degree of stress, extended activation of the stress response and overexposure to stress hormones can be harmful. These affect your ability to think clearly and put you at increased risk of developing other health complications.When your body is under stress, the adrenal glands release hormones to help you respond to a perceived threat. However, stress hormones, though essential, can deplete magnesium levels in the body by increasing the amount that is passed in urine (8).Low magnesium levels also stimulate the release of catecholamines, a group of stress hormones that deplete magnesium levels further (8). Since hypomagnesemia, or magnesium deficit, often goes undetected (2), some doctors suggest that magnesium tests be carried out routinely on acutely ill patients.Long-term stress may also result in hypomagnesemia9. Hypomagnesemia together with chronic stress can aggravate the symptoms of both conditions (8).Studies have also pointed out that magnesium plays a role in modulating the hypothalamic-pituitary-adrenocortical (HPA) axis, our central stress response system (8). It interacts directly and indirectly with neurotransmitters and neurohormones involved in the stress response. Over 325 enzymes dependent on magnesium are enzymes from the nervous system (8), pointing to the potentially significant role of magnesium in modulating the stress response.With regard to mental health and mood disorders, doctors are studying the potential effects of magnesium for the brain (7). In experimental studies, the mineral was found to affect how the serotonergic system functions (7). This system is a vital resource of serotonin, an important neurotransmitter that modulates higher brain functions, including emotional behaviour.Supports healthy neuromuscular functioningThe neuromuscular system is made up of the muscles and nerves that enable you to move (10). Under normal conditions, the nerves and muscles work together to generate movement without issue. However, the neurons that instruct muscles and nerves to work together can become compromised. It is a problem that can be remedied by getting enough magnesium for brain health.Some studies have revealed that the neuromuscular system may be the first system to show signs of a magnesium deficiency (2). The effects of hypomagnesaemia on the neuromuscular system may include (2): Muscle cramps Muscle weakness and tremors Vertigo Irregular and involuntary movements The normal range of serum magnesium concentrations is 0.75-0.95 mmol/L (9). If it falls past the 0.75 mmol/L mark, hypomagnesemia sets in and may cause neuromuscular problems (9).What are magnesium-rich foods?While the body is able to produce magnesium, you can ensure sufficient intake of the mineral by consuming magnesium-rich foods. Australians can get most of the magnesium they need from green leafy vegetables, nuts, seeds and whole grains as well as fibre-rich foods (1).Here's a list of magnesium-rich foods (1) that you can consider adding to your diet: Pumpkin and chia seeds Almonds Cashews Peanuts Soymilk Oatmeal Avocado Brown rice Milk It would be worth noting that processing and refining of foods during manufacturing or cooking can cut magnesium content by as much as 85% (2). For example, boiling can result in a significant loss of magnesium (2). To maximise your intake of this mineral from food, you can put together a meal containing as much unprocessed magnesium-rich foods. A salad of green, leafy vegetables is a good example. You can also snack on almonds and peanuts that haven't been blanched or roasted.How much magnesium should I get daily?According to healthdirect.gov.au, the recommended daily intake for magnesium (11) is 400mg for men under 30 years old and 420mg for those aged 31 and above. Women aged 30 and below need 310mg of magnesium each day and 320mg by the time they turn 31.Signs of magnesium deficiencyDespite the clear benefits of magnesium for brain health, more than one in three Australians are not getting enough of this key mineral (1).Magnesium deficiency may or may not come with symptoms (9). However, persistently low magnesium levels may cause visible symptoms among certain individuals.If you're falling short of the recommended daily intake of magnesium, you may experience headaches and migraines. Magnesium deficiency is linked to factors that may contribute to these severe headaches, like vasoconstriction (9). It causes blood vessels to narrow and limits blood flow to the brain. Doctors have found that people who experience migraines have lower levels of serum and tissue magnesium than those without (9).Other symptoms of magnesium deficiency may include: Loss of appetite Nausea Vomiting Fatigue Lethargy Muscle weakness If left untreated, these symptoms can interfere with day-to-day living and sleep. In severe cases of magnesium deficiency, you may experience the following symptoms (3): Weight loss Hyperirritability Hyperexcitability Numbness/tingling Muscle cramps or muscle spasms Seizures or convulsions Tetany Abnormal heart rhythm On its own, magnesium deficiency poses health problems, but it can also result in imbalance of its associated minerals over time.For instance, magnesium plays a role in the metabolism of calcium and contributes to the structural development of your bones. This is why severe magnesium deficiency can also cause low calcium in the blood (9). In some studies on animals (12), it was observed that restricting magnesium in diets can reduce bone density. Low bone density increases the risk of injuries brought about by weakened bones.Additionally, extreme magnesium deficiency may cause potassium levels to drop and cause worryingly low calcium in the blood (9). This condition can develop because magnesium contributes not only to the transport of calcium ions but also carries potassium ions across cell membranes.How do I know if I have a magnesium deficiency?Your healthcare provider may order a series of tests to discover if you are getting enough magnesium. These tests analyse your body's serum magnesium concentration (2).Your healthcare provider may opt to analyse intracellular magnesium in your red blood cells, mononuclear blood cells, and skeletal muscles (2).Some experts also recommend looking at the amount of magnesium in your urine after a non-oral means of drug administration. Although it is more invasive, a magnesium tolerance test usually paints a fair picture of magnesium levels in adults.Here are other procedures that may be used to assess a person's magnesium status: Metabolic balance studies Magnesium loading test Fluorescent dye Nuclear magnetic resonance spectroscopy Magnesium balance Isotope studies Hair or tooth tests Functional assays Is there such a thing as too much magnesium for the brain?Doctors believe that excessive magnesium intake from food does not pose a health risk among healthy individuals. This is not a concern since kidneys can eliminate excess magnesium by passing urine (9).However, some medications like laxatives and antacids may contain high amounts of magnesium. Diarrhoea and abdominal cramping are the first signs of excess intake (9). The laxative effects of magnesium are caused by the activity of unabsorbed salts in the intestine and colon.The Australian National Health and Medical Research Council set an upper intake level (3) or the maximum level that is likely to cause negative health effects. Adult men and women are encouraged to keep magnesium supplements to 350mg/day to prevent any unintended side effects (3).Should I take magnesium supplements?As we age, the amount of magnesium absorbed by the gut decreases (9). Over the course of a lifetime, the magnesium stored in bones is cut by nearly half, even as the excreted amount increases. This makes older adults more vulnerable to magnesium deficiency, especially if they have pre-existing health conditions. If those in this group are taking medications, the risk of magnesium depletion increases.If you are one of these at-risk groups or feel that you're not getting enough magnesium from your diet, it may be worth looking into supplements. Magnesium supplements come in several forms, including magnesium oxide, citrate, and chloride. Vitable's magnesium citrate is highly bioavailable, which means your body can absorb the mineral and extract the benefits faster.You've come to the right place if you're looking for custom vitamins! Vitable gives you complete control over how you want to engineer your daily vitamin packs. Once you've put together your supplement subscription, we've got the rest covered. This means having your own vitamin delivery in Australia.Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Calcium Plus | Vitamin C | Vitamin D | Cranberry*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Healthdirect. Foods high in magnesium. https://www.healthdirect.gov.au/foods-high-in-magnesium Accessed August 14, 20212. National Institutes of Health (2003). Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/ Accessed August 14, 20213. Nutrient Reference Values – Magnesium. https://www.nrv.gov.au/nutrients/magnesium Accessed August 14, 20214. National Institute of Child Health and Human Development. What are parts of the nervous system? https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/parts Accessed August 14, 20215. National Institutes of Health. (2011). The role of magnesium therapy in learning and memory. https://www.ncbi.nlm.nih.gov/books/NBK507270/ Accessed August 14, 20216. National Institutes of Health. (2018). The role of magnesium in neurological disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ Accessed August 14, 20217. National Institutes of Health. Magnesium. https://www.ncbi.nlm.nih.gov/books/NBK209305/ Accessed August 14, 20218. National Institutes of Health. (2011). Magnesium and stress. https://www.ncbi.nlm.nih.gov/books/NBK507250/ Accessed August 14, 20219. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Accessed August 14, 202110. Healthdirect. Neuromuscular system. https://www.healthdirect.gov.au/neuromuscular-system Accessed August 14, 202111. Healthdirect. Magnesium. https://www.healthdirect.gov.au/magnesium Accessed August 14, 202112. 12. National Institutes of Health (2013). Magnesium and Osteoporosis: Current state of knowledge and future research directions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/ Accessed August 14, 2021
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5 magnesium-rich food sources for good heart health
Heart conditions are among the most common health conditions affecting Australians today. Yet, they remain one of the trickiest health problems to manage (1).Eating foods that are high in antioxidants, dietary fibre, and micronutrients can help lower blood pressure, thus keeping your heart healthier (8) . Part of having a healthy heart is also having the right intake of vitamin A, calcium, selenium, and iodine.Magnesium is essential for heart health. Magnesium can help reduce the risk of cardiovascular disease (9) and promote healthier heart muscles (7). Magnesium also helps convert food into energy and supports your overall wellbeing (2). Consuming the daily recommended dose of magnesium by incorporating both dietary supplement as well as the right foods in your diet could help you and your heart stay healthy.Sources of magnesiumHere are some options of magnesium-rich foods:Vegetables and fruitsFruits and veggies, particularly leafy greens, remain the healthiest food categories to gain nutrition from. These nutrients include vitamins A, C, and E, zinc, phosphorus, and folic acid (10). Some of these vegetables produce high intakes of magnesium as well as other nutrients and minerals when cooked.Spinach, potato, okra, and edamame are some options of magnesium-rich fruits and veggies.Nuts and seeds and dark chocolateTrail mix is a good source of energy and a healthy on-the-go snack. Varieties of trail mix that contain magnesium-rich nuts can assist in glucose breakdown, making your body's energy-producing cycle much more productive (4). Nuts and seeds are also an excellent source of vitamins like vitamin E, B6, niacin, and folate which are good for the heart.Dark chocolate is as healthy as it is delicious. It's very rich in magnesium, with 64 mg of magnesium in a 28-gram serving. Nuts like cashews, peanuts, and pumpkin seeds are good snacks to have at home, at work, or during walks. While seeds are a good source of potassium, calcium, plant iron, and zinc (11).Protein-rich food like yogurt and soyMeat and poultry are great sources of protein, but do not provide sufficient magnesium. To increase magnesium intake consider other food sources like cheese, yogurts, and soy that provide both protein and magnesium (5).If vegan or vegetarian, soy nuts, beans like lima and chickpeas, tofu, black eyed peas, and even peanut butter can easily be integrated into your daily diet to get sufficient protein and magnesium. Yogurt also contains calcium, zinc, and probiotics (12).Whole-grain foodsMost cereals, especially organic options, hold a good source of magnesium content (6). This not only makes the classic breakfast a preferred source of magnesium, but an option for quick energy boost.Whole wheat bread, black beans bran cereal, cooked wheat germ, and cooked quinoa also contain magnesium.FishFish comes naturally packed with omega-3, vitamin D, and magnesium (7). Tuna and salmon are popular fish that can help to strengthen the cardiovascular system.Consuming fish in meals at least twice a week is recommended by the Heart Foundation of Australia (1). This can boost your magnesium intake significantly and help maintain a healthy heart.Are you into customising your own daily vitamins for greater health benefits? We've got just the thing for you! Vitable let's you put together your own vitamin subscription for an assortment of health benefits that you can pair with healthy living. Also looking for vitamin delivery? That's all part of Vitable's awesome package for personalised vitamins in Australia. Here are other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Astaxanthin | Acetyl L carnitine | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Heart Foundation. Key Statistics: Heart Disease. Heart Foundation. Published 2020 on https://www.heartfoundation.org.au. Accessed on 13 August 2021. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue, and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228 Eat for Health. Vegetables and Legumes / Beans. Eat for Health. Published April 2019 on https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans. Accessed on 13 August 2021. International journal of molecular sciences vol. 20,6 1351. Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling. Kostov, Krasimir. 18 Mar. 2019, doi:10.3390/ijms20061351. Nutrient Reference Values. Magnesium. Nutrient Reference Values. Published 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed on 13 August 2021. BetterHealth. Cereals and wholegrain foods. BetterHealth. Published 2014 on https://www.betterhealth.vic.gov.au/health/healthyliving/cereals-and-wholegrain-foods . Accessed on 13 August 2021. Vitable. Magnesium. Vitable. Published 2020 on https://research.get.vitable.com.au/magnesium . Accessed on 13 August 2021. Nutrition Education Materials Online team. “Heart Failure Nutrition". Queensland Government. Last reviewed March 2018 at https://www.health.qld.gov.au/__data/assets/pdf_file/0033/149892/cardiac_hftalk.pdf. Accessed on 23 August 2021. Cascina, T., Hummel, S., "Nutrient Deficiencies in Heart Failure: A Micro Problem With Macro Effects?". Journal of the American Heart Association. Published Sept 2018 on https://www.ahajournals.org/doi/10.1161/JAHA.118.010447. Accessed on 23 August 2021. Better Health Channel. "Fruits and vegetables". Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables. Accessed on 23 August 2021. Better Health Channel. “Nuts and seeds”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds#benefits-of-seeds. Accessed on 23 August 2021. El-abbadi, N., Dao, M., et. al. "Yogurt: role in healthy and active aging". National Institutes of Health: US National Library of Medicine. Published April 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410895/. Accessed on 23 August 2021.
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How magnesium supplements can benefit your body & mind
Magnesium has several benefits which include supporting brain function and nervous system health. However, according to healthdirect, around 1 in 3 people in Australia are not getting the adequate intake of magnesium daily (1).This mineral is important as it directly impacts the nervous system. The nervous system is made up of the brain, spinal cord, and nerves. It is the system that controls all the functions you need to go about your day. This includes intelligence and memory, movement, and the senses (2).There are several factors that can deplete this mineral in your body, including alcohol use, chronic diarrhea, excessive sweating, and certain medications (12). Stress can also lead to less magnesium in the body (13).Healthy adult men should generally consume 400 to 420 mg of magnesium per day, while women should consume 310 to 320 mg daily. Pregnant women should consume a higher dose than women who are not pregnant.Magnesium supplement benefitsMaintains and supports nervous system healthMagnesium is necessary for the smooth running of several central nervous system processes (13). It is important for the regulation of good nerve transmission, and conduction of the nerves to the muscles.Maintains and supports cognitive and mental functionMagnesium is also important for proper cognitive and mental function. Studies have suggested that magnesium plays a role in human cognitive performance and also helps learning (15).Magnesium also helps block compounds that may cause neuronal degeneration and cell death, while improving muscle and nerve function ensuring a healthier mind (10).Prevents dietary magnesium deficiencyMagnesium deficiency results in neurological symptoms or conditions (5). It is also linked to inflammation, which may result in chronic health conditions (7).Magnesium-rich foodGenerally, foods that are high in fibre can provide reasonable amounts of magnesium.You can get a good amount of magnesium in green vegetables like spinach and peas. If you prefer things you can snack on, try cashews, peanuts, and almonds. Whole wheat bread and brown rice are good options as well. When trying to boost your magnesium levels, be sure to prioritise eating more magnesium-rich foods.In the case your diet is not enough, you can opt for magnesium supplements.While there are many different kinds of magnesium capsules available as supplements, the best types are the ones with highest bioavailability, or are most easily absorbed by the body. Among these is, magnesium citrate, which is more bioavailable compared to other types of magnesium, like magnesium oxide and magnesium chelate (14).Magnesium supplement benefits include giving your nervous system a boost. Taking the right steps to care for your brain and nervous system can allow you to function better on a daily basis.What happens when you have an effective exercise and diet plan in practice? That's half the battle won. Taking your capabilities to the next level can be achieved with personalised vitamins or vitamin packs. With Vitable, you can curate your supplementation by crafting a pack that's geared just for you - that's the benefit of having a vitamin subscription in Australia. What are you waiting for? Craft your unique vitamin plan today and have it delivered to your doorstep! Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Iron | Ashwagandha | Acetyl L carnitine | B complex | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. HealthDirect. “Foods high in magnesium.” HealthDirect. Last Reviewed March 2021 on https://www.healthdirect.gov.au. Accessed August 3, 20212. HealthDirect. "Nervous System." HealthDirect. Last reviewed July 2019 on https://www.healthdirect.gov.au/nervous-system . Accessed August 3, 20213. Vitable. "Magnesium". Vitable. (n.d.) Accessed August 3, 2021 from https://www.get.vitable.com.au/products/magnesium24. HealthDirect. "Magnesium and your health". Healthdirect. Last reviewed March 2021 on https://www.healthdirect.gov.au/magnesium . Accessed August 2, 20215. Grober, U., Schmidt, J., Kisters, K. 2015. “Magnesium in Prevention and Therapy.” Nutrients 7, 9 (Sep): 8199-8226. https://www.mdpi.com/2072-6643/7/9/5388 . Accessed August 2, 20216. Kirkland, A., Sarlo, G., Holton, K., "The Role of Magnesium in Neurological Disorders". National Library of Medicine: National Center for Biotechnology Information. Published June 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ . Accessed August 3, 20217. Harrar, S., "Why Magnesium is Good for Brain Health". Brain&Life.org. Published Feb/March 2020 on https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/ . Accessed August 3, 20218. Sartori, SB., Whittle, N., Hetzenauer, A., Singewald, N. 2012. “Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment.” Neuropharmacology. 62, 1 (Jan): 304-12. https://doi.org/10.1016/j.neuropharm.2011.07.0279. Cuciureanu, M., Vink, R., "Magnesium in the Central Nervous System". University of Adelaide Press. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/ . Accessed August 3, 202110. Institute of Medicine (US) Committee on Nutrition, Trauma, and the Brain. "Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel". National Academis Press. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK209305/ . Accessed August 3, 202111. Hung-Chuan, P., Meei-Ling, S., et. al., " Magnesium supplement promotes sciatic nerve regeneration and down-regulates inflammatory response". National Library of Medicine: PubMed.Gov. Published July 2011 on https://pubmed.ncbi.nlm.nih.gov/21609904/. Accessed August 3, 202112. Medlineplus. “Magnesium deficiency.” U.S. National Library of Medicine. Published on https://medlineplus.gov/ency/article/000315.htm . Accessed August 7, 202113. Vitable. “Magnesium.” Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed August 19, 202114. Walker, A., Marakis, G., et al. "Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study." National Library of Medicine: National Center for Biotechnology Information. Published Sept 2003 on https://pubmed.ncbi.nlm.nih.gov/14596323/. Accessed August 19, 202115. https://www.ncbi.nlm.nih.gov/books/NBK507270/
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Supporting your heart health with magnesium
The heart is responsible for keeping blood flowing in our bodies. It controls the speed and rhythm of our heart rates, and it also maintains our blood pressure (1). Given its responsibility for pivotal functions in the body, it makes sense that we should give heart health extra attention.Exercising moderately for at least 150 minutes a week, limiting our sodium intake, quitting smoking, and avoiding secondhand smoke, and maintaining a healthy well-balanced diet with protein, fruits, vegetables, and grains are some of the main ways we can keep our heart healthy (1, 2). Many of us know that doing all of these things can be challenging as we might not always have the time to fit them into our daily lives. Given this, we can always look toward supplementation alongside a healthy and well-balanced diet to ensure we hit our daily nutrient requirement for heart and overall health.Benefits of magnesium for heart healthIf you're looking to put together personalised vitamin daily packs to support heart health, you'd want to consider adding magnesium to the mix. Let's find out how magnesium plays a key role in supporting heart health.Helps keep a healthy heart rhythmJust like other electrolytes, magnesium is known to be involved in the control of central nervous system processes. It is required by the heart to keep a normal rhythm as it supports the bodies nerve signals and muscle contractions (3).Supports cardiovascular healthMagnesium supports cardiovascular health. It is used by the body as a key cardiovascular regulator, and in oxidative and inflammatory processes (4). An adequate intake of magnesium has also been found to have a protective effect against the development of cardiovascular disease (3).Keeps your blood pressure stableAn excessive amount of stress can lead to increased levels of blood pressure. Magnesium has a stabilising effect on blood pressure (6). Among its many functions, magnesium also helps in keeping your blood sugar and blood pressure at the right levels (5).Magnesium keeps you movingWe mentioned earlier that exercising is a great way to keep your heart health in check. So if you're looking to be more active, you may want to add magnesium to your vitamin daily packs. This is because magnesium assists in energy production as it helps transform carbohydrates and fats into energy, and it also helps with muscle contraction (2). Supporting your heart health with the right measures is probably one of the most crucial steps in maintaining overall health and well-being. Paired alongside a healthy and well-balanced diet, daily vitamin packs geared towards heart health can help you achieve your health goals! Whether you're looking to add magnesium to your daily vitamin packs or you're looking to get started in your very own daily vitamin packs, you can avail of Vitable Australia's subscription vitamin service that comes with delivery.Find out more about other areas that the above supplements can help you with:Astaxanthin | Magnesium | Acetyl L carnitine | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. “Heart”. Cleveland Clinic. Published (n.d.) on https://my.clevelandclinic.org/health/body/21704-heart#:~:text=The%20heart%20is%20a%20fist,system%20direct%20your%20heart's%20function. Accessed November 22, 2021. Heart Foundation. “Keeping your heart healthy”. Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/Heart-health-education/Keeping-your-heart-healthy. Accessed November 22, 2021. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed November 22, 2021. Paolo Severino, Lucrezia Netti, et al. “Prevention of Cardiovascular Disease: Screening for Magnesium Deficiency”. Hindwadi. Published May 2, 2019 on https://www.hindawi.com/journals/crp/2019/4874921/. Accessed November 22, 2021. Health Direct. “Magnesium and your health”. Health Direct. Published (n.d.) on https://www.healthdirect.gov.au/magnesium. Accessed November 22, 2021. Harvard Health Publishing. “Key Minerals to Help Control Blood Pressure. Harvard Medical School. Published May 3, 2019 on https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure. Accessed January 5, 2022.
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Can Magnesium Really Help You Get Better Sleep?
Suffering from sleepless nights, or feel like you don't get adequate sleep at all? Find out how magnesium can help you, and good sleeping habits you can start cultivating today to feel rested and rejuvenated.
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