After years of mid-alphabet anonymity on vitamin store shelves, magnesium has recently been rediscover by wellness practitioners and wellness enthusiasts. A popular new elixir, Sleepy Girl Mocktail is making waves on TikTok while Google searches have surged by 87% for recipes containing magnesium.

But even those eating healthy diets may still be deficient in magnesium, an essential cofactor for enzyme systems and necessary for bone health.

What Is Magnesium?

Magnesium is an essential mineral essential to many bodily processes, from producing energy to maintaining muscle and bone health. The mineral can be found naturally in many food sources as well as fortified varieties like cereals. If you consume mostly plant-based diet, deficiency of magnesium should not be an issue according to Dr. Srinivasan; additionally it plays a crucial role in controlling blood sugar and blood pressure levels as well as synthesizing DNA.

Most experts consider magnesium the essential nutrient for overall wellbeing, though its specific effects have yet to be proven. Some purported benefits of magnesium may include sleep and stress management assistance, improved heart health and maintaining bone density.

Magnesium-rich food options include leafy green vegetables, nuts and seeds, whole grains, avocados, bananas, beans and legumes. Aim to fill at least half your plate with these items for maximum benefits from magnesium in daily meals.

Magnesium not only contributes to energy production, but it is also an effective natural muscle relaxant and often recommended as an antidote for leg and foot cramps during physical activity. Calcium can bind to proteins within muscles to cause contraction; magnesium helps counteract this effect, so insufficient levels may lead to muscle spasms and restless leg syndrome, especially at night.

Magnesium also acts as a gatekeeper for nerve receptors known as NMDA receptors in the nervous system, protecting them from being overstimulated and leading to brain damage. Furthermore, magnesium helps promote healthy cellular function by encouraging electrolyte movement (such as sodium and potassium ) which play an essential role in hydrating body organs while maintaining balance with regards to acidity, pressure and nerve/muscle contractions.

Studies have revealed that those who consume higher levels of magnesium through their diet tend to have reduced risks for high blood pressure, which has been linked with cardiovascular disease, stroke, and kidney failure. Experts warn that more research must be conducted in order to verify these results and recommend sticking with a balanced diet rather than solely relying on magnesium supplements.

Magnesium Deficiency

As most students remember from high school chemistry class, magnesium is best known for making fireworks brighter; however, it’s also found in many nutritious foods and can help convert food to energy and regulate the nervous system. Furthermore, magnesium plays an essential role in many enzyme reactions and research indicates that half the population does not consume enough magnesium in their diets.

Magnesium is an electrolyte essential to several chemical processes in the body, from regulating calcium and potassium ions to prevent muscle spasms and helping maintain heart rhythm, to keeping bones strong by helping form and transport ions across cell membranes, as well as preventing deposits of calcium deposits in blood vessels. A group of scientists recently called for an increase in magnesium’s Recommended Dietary Allowance (RDA).

Diet is one way of increasing magnesium consumption; supplements and topical applications (gels, sprays and oils that you apply directly onto skin) may also provide benefits. Proponents say magnesium options like this may be just as effective.

Unfortunately, most people do not consume enough magnesium through diet alone; hence the RDA was increased. A number of factors can contribute to low levels of magnesium, such as having an intestinal condition or chronic diarrhea which affects absorption; Crohn’s or celiac disease could impact this, making it harder for you to absorb magnesium. Chronic diarrhea also can disrupt electrolytes levels and thus deplete magnesium reserves.

Proton pump inhibitors and thiazide diuretics – often prescribed to treat high blood pressure or congestive heart failure – may interfere with magnesium absorption by blocking its absorption in the stomach. Low levels of magnesium over an extended period can be particularly hazardous; in extreme cases it has even led to heart attacks and kidney damage.

Magnesium Supplements

Diet is the primary way of getting magnesium, while supplementation may offer additional support. There are different forms of magnesium supplements on the market, so choosing one to meet your specific needs can be challenging; some are specifically formulated to relieve constipation while others aim to treat anxiety or sleep issues. There may also be options intended to aid heart disease or diabetes management.

Magnesium is essential to the health of both muscles and nerves, as well as regulating blood sugar levels and blood pressure. Athletes especially benefit from magnesium as it aids post-training muscle recovery while decreasing fatigue and cramping after exercising. According to some studies, magnesium may even prevent high-blood pressure levels and protect against heart disease.

Studies suggest magnesium supplements may reduce one’s risk of stroke while helping maintain normal blood pressure levels, as well as helping heart attack survivors prevent arrhythmias and improve circulation. Furthermore, magnesium can also be used as part of treatment for chronic kidney disease to lower proteinuria levels; an occurrence which results in too much protein being excreted through urine.

Studies show that magnesium supplements, particularly magnesium citrate or magnesium glycinate, can provide relief for anxiety. Furthermore, magnesium acts as a natural sedative which may aid with insomnia as well as prevent migraine headaches due to its ability to restrict constriction of blood vessels in the head.

However, too much magnesium can cause nausea, diarrhea and vomiting if taken in excess. To avoid this side effect, it’s essential that you adhere to the RDA (Recommended Dietary Allowances) and not exceed UL (Tolerable Upper Intake Limit). If taking any medications containing calcium or vitamin D supplements that interfere with magnesium absorption – for instance tiludronate (Skelid) or alendronate (Fosamax). Also, drinking plenty of water helps avoid dehydration, while nuts or seeds allergies may need dietary supplements free from these allergens; magnesium bisglycinate and magnesium nitrate are among these.

Magnesium Recipes

Magnesium plays a critical role in over 300 biochemical reactions within our bodies, such as protein synthesis, blood sugar regulation, muscle and nerve function, heart health, bone strength and calcium balance as well as maintaining electrolyte homeostasis (balancing sodium, potassium and calcium balance) to keep electrolytes balanced; magnesium also supports immune health, is necessary for metabolic syndrome prevention as well as diabetes risk reduction, while higher magnesium intake could decrease your chances of high blood pressure.

Magnesium can be found in plant-based foods, such as leafy greens, nuts, seeds, dark chocolate, beans and whole grains; however, many people don’t get enough magnesium nutrient and suffer from fatigue, weakness, abdominal cramps/constipation/restless sleep/tingling and an irregular heartbeat as a result of being magnesium deficient.

Diets rich in magnesium have been shown to significantly improve health, helping lower risks associated with cardiovascular disease, diabetes, hypertension and osteoporosis as well as helping reduce stress and increase energy levels. It’s essential that magnesium-rich foods be consumed on a daily basis for maximum benefit to your overall wellbeing.

Add magnesium-rich foods easily into your meals, such as brown rice or this Slow Cooker Broccoli Cashew Fried Rice recipe that packs in 84 mg. Or make this delicious Chickpea Curry that packs an impressive 189 mg dose per serving!

Bananas are an excellent source of magnesium; in fact, one cup of cubed bananas provides 44 mg. You can enjoy them as part of a delicious dish like Guacamole, Banana Muffins or Banana Cream Pie!

Dark chocolate is an excellent source of magnesium, as well as many other beneficial compounds, including iron and copper as well as antioxidants and prebiotic fiber to feed healthy gut bacteria. One ounce of dark chocolate provides over half the recommended daily amount. But even if dark chocolate doesn’t quite fit your palate, you can still benefit from its magnesium benefits with these Easy Peanut Butter Energy Balls as a tasty midday pick me up snack!