Calcium, zinc, iron – most of us recognise these essential minerals and do our best to ensure we get enough of them through dietary sources or supplements.

But what are the benefits of magnesium? Which foods is it found in? And when should you consider supplementing?

Magnesium benefits

More than 300 enzymes rely on magnesium to carry out numerous chemical processes in your body. In this way, magnesium supports:

• Strong bones
• Metabolism
• Regulates blood sugars
• Aids digestion of proteins and fatty acids
• Heart health
• Regulates your heartbeat, blood pressure and cholesterol production
• Muscles and nerves
• Good sleep
• Regulates neurotransmitters that calm you down and help you experience restorative sleep
• Stress management
• Reduces levels of the stress hormone cortisol.

Magnesium benefits for women

Magnesium may help women by reducing the risk of:

• Pregnancy complications and side effects like leg cramps
• Osteoporosis
• PMS and mood changes
• Migraines (more common in women).

Magnesium benefits for men

Men benefit from magnesium’s protective effects on the heart, metabolism and musculoskeletal system. Magnesium may also influence testosterone production.

Sources of magnesium

The human body doesn’t make its own magnesium so it needs to come from external sources.

Magnesium-rich foods include:

• Nuts – almonds, cashews and Brazil nuts
• Leafy green vegetables – spinach and broccoli
• Wholegrains – wheat, oats, barley, buckwheat, quinoa
• Seeds – flax, pumpkin, chia
• Legumes – lentils, beans, chickpeas, peas, and soybeans
• Avocadoes
• Tofu
• Dark chocolate.

Are you getting enough magnesium?

Most of us, though, don’t consume enough magnesium to meet our needs. In developed countries, 10-30% of the population may have a slight magnesium deficiency.

Left untreated, that could lead to symptoms such as:

• Fatigue
• Insomnia
• Heightened anxiety or depression
• Diarrhoea or vomiting
• Muscle cramps and spasms.

Some health conditions or medications can make it harder for you to absorb appropriate amounts of magnesium. You’re more likely to develop a magnesium deficiency if you:

• Have type 2 diabetes, kidney disease, parathyroid problems or gut disorders like Crohn’s or coeliac disease
• Drink heavily
• Take certain medications, including some used to treat diabetes, acid reflux or cancer.

Magnesium tablets benefits

Magnesium supplements can help to ensure you receive sufficient levels of this important micronutrient to support your overall health and wellbeing.

Regenovit’s magnesium supplement contains 180mg of magnesium glycinate, compounded to order just for you.

Our compounding process ensures that:

• Your product is freshly made
• We can remove specific allergens according to your health needs
• Doses can be adjusted to ensure optimal benefit.

When you order, you’ll be asked some questions about your health, including any medications you take. This is because magnesium can interact with some medications. Our pharmacist can then assess whether this supplement is suitable for you, giving you confidence that you are making the right choices to support your health.

Order yours today.

Disclaimer
All information is general and not intended as a substitute for professional advice.

References

• The Conversation, Magnesium: what you need to know about this important micronutrient, https://theconversation.com/magnesium-what-you-need-to-know-about-this-important-micronutrient-197328, [Accessed 1 July 2024]
• University Hospitals, The surprising health benefits of magnesium, https://www.uhhospitals.org/blog/articles/2022/09/the-surprising-health-benefits-of-magnesium, [Accessed 1 July 2024]
• Health Central, 6 reasons women need magnesium, https://www.healthcentral.com/slideshow/6-reasons-women-need-magnesium, [Accessed 1 July 2024]
• Maggio M, De Vita F, Lauretani F, Nouvenne A, Meschi T, Ticinesi A, Dominguez LJ, Barbagallo M, Dall'aglio E, Ceda GP. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi: 10.1155/2014/525249. Epub 2014 Mar 3. PMID: 24723948; PMCID: PMC3958794. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958794/, [Accessed 1 July 2024
• Harvard Health, Precious metals and other important minerals for health, https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health, [Accessed 1 July 2024]