The term 'essential mineral' is a strong one. water is essential, oxygen- some say even love, but Magnesium? You probably heard someone mention it, but when something essential is missing in your diet your body will probably tell you, somehow, in its own way? In other words:.
If Magnesium so essential why we only hearing about it now?
And your logic is perfect, Magnesium is only lately come to the public knowledge after more and more research show a drop in average magnesium level almost across the chart
So why most of us have Magnesium deficiency?
Blame industrial agriculture, filtered water and all the good things that's we apricate. industrial agriculture re-use the same fields again and again until thy strip the soil from all of their minerals. So where do you get your magnesium? Ideally, from food—if it still contains enough of it
Dietary Sources Rich in Magnesium
To meet your magnesium needs naturally, include these foods in your diet:
- Leafy greens: Spinach, kale
- Legumes: Black beans, lentils
- Nuts and seeds: Almonds, pumpkin seeds, chia
- Whole grains: Quinoa, brown rice
- Fish: Salmon, mackerel
- Fruits: Bananas, avocado
If you’ve ever felt unusually tired, struggled with muscle cramps, or had trouble sleeping, you’ve covered all the basics and You’ve covered all the basics—and still, nothing helps?
Overview of Magnesium's Role in the Body
Magnesium is involved in over 300 enzymatic reactions throughout the body, making it one of the most essential minerals for human health. It plays a crucial role in regulating muscle function, supporting nerve transmission, maintaining a healthy heartbeat, and contributing to bone structure.[1]
Health Benefits Including Muscle Function, Nerve Transmission, and Bone Health
- Muscle Function: Prevent cramps and spasms by supporting muscle relaxation after contraction.
- Nerve Transmission: It facilitates communication between nerve cells and supports a calm nervous system.
- Bone Health: Around 60% of the body’s magnesium is stored in the bones, where it contributes to density and structural integrity.[1]
Recommended Daily Intake and Factors Affecting Magnesium Levels
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender:
- Men: 400–420 mg/day
- Women: 310–320 mg/day
- Pregnant women may require higher intake
We already mention industrial agriculture as a factor in why we don't have the same Magnesium level as we use to have, other reasons that come with modern diet also have negative effect on the amount on Magnesium that we actually absorbed from our food.
Magnesium levels can be affected by factors such as poor diet, excessive alcohol intake, gastrointestinal disorders, or certain medications.[2]
Signs of Deficiency and Supplementation Options
Magnesium deficiency is more common than many realize and can lead to symptoms such as:
- Fatigue and weakness
- Nausea and loss of appetite
- Muscle cramps or tremors
- Irregular heartbeat
When dietary intake is insufficient, supplementation may be needed. There are several forms of magnesium, including citrate and oxide. While citrate is known for its high bioavailability, a clinical study found that magnesium oxide monohydrate significantly increased intracellular magnesium levels and improved inflammation and cholesterol markers.[3]
Recommended Magnesium Supplements
- Magnox 520 – High-dose magnesium oxide monohydrate for overall support
- Magnox Leg Cramps Buster – Formulated to relieve muscle cramps and improve sleep
- Magnox Lady – Tailored magnesium for hormonal balance and mood support in women
You can also read more about Magnox Lady you can jump to our other article Magnox Lady: Essential Magnesium for Women’s Wellness