Health Benefits Of Magnesium

When it comes to vitamins and minerals, looking at the drugstore shelf can be overwhelming.

There are bottles for sale with all of the supplements you’ve heard of, and many you are probably less familiar with.

But what do you actually need?

What supplements will be beneficial to your health, and which ones are you probably getting enough of in your diet anyway?

And is a pill or tablet the best way for your body to absorb it – or do digestive issues prevent you from getting the full benefit of a supplement taken orally?

As a provider of naturopathic magnesium IV therapy in Toronto I want to demystify at least one of those minerals for you today.

Keep reading to learn more about magnesium and the role it plays in your body’s functioning.

What Is Magnesium?

Magnesium is a mineral which is vital to the functioning of your body and brain.

It plays a role in hundreds of reactions which occur in the body, including but not limited to:

• Forming protein from amino acids
• Regulating neurotransmitters
• Contraction and relaxation of muscles
• Converting food into energy
• Creating and repairing DNA and RNA

According to Statistics Canada approximately one out of every three Canadians don’t get enough magnesium through their diets.

Health Benefits Of Magnesium

Getting enough magnesium won’t just help with the functions mentioned above, it can have additional health benefits because of the many bodily functions it plays a role in.

Let’s have a look at some of the many ways getting enough magnesium can be beneficial for you.

1. It Can Help Manage Migraines

If you have ever suffered from migraines, you know they can be debilitating, and more than “just a headache”.

They often come with extreme sensitivity to noise and light, vomiting, and nausea.

Magnesium deficiency has been linked to restricted blood vessel constriction and issues related to neurotransmitters which can cause migraines.

There is evidence to suggest taking magnesium can help to prevent migraines.

2. It Reduces Muscle Cramps

Magnesium plays a role in the relaxation and contraction of muscles, which can affect whether you experience muscle cramps.

Low levels of magnesium, along with sodium, potassium, and calcium can all result in muscle cramps- if you experience frequent cramping increasing the amount of these minerals in your diet can be helpful.

3. It Can Help With Digestive Disorders

We are finding more and more reasons to be concerned with good gut health every day.

It’s been linked to both your brain health and immune system, and if the balance of good bacteria is offset it can affect your entire body.

Magnesium helps your digestive system through the role it plays in the enzyme reactions required to digest food and convert it into energy.

4. It Can Help Improve Bone Health

When asked what the most important mineral for bone health is, for most people calcium is the one which immediately comes to mind.

Magnesium is also important, as it’s been associated with lower risk of osteoporosis, and improved bone density.

Additionally, it plays a role in the regulation of calcium and vitamin D levels.

5. It Can Help Manage Diabetes

It’s not uncommon for individuals with type 2 diabetes to have low blood magnesium levels.

This can be a problem as magnesium plays an important role in metabolizing insulin and regulating blood glucose levels.

If you are worried about diabetes management, speak to your doctor or naturopath to see if magnesium supplementation might be helpful.

6. It Can Lower Your Blood Pressure

If high blood pressure is a concern for you, magnesium may be helpful.

In people with high blood pressure, supplementation with magnesium had beneficial effects on both systolic and diastolic blood pressure.

It didn’t have the same effect in people with normal blood pressure levels however, so there does not seem to be much risk in it causing blood pressure to drop too much, unless you are taking it in extremely high doses.

Dietary Sources Of Magnesium

Now that you’ve read all about the health benefits of magnesium, you may be wondering how you can get more in your diet.

Some great sources of magnesium include:

• Avocado
• Almonds
• Canned kidney beans
• Brown rice
• Soy milk
• Spinach
• Banana
• Potato with skin
• Peanut butter
• Roasted cashews
• Cooked black beans

Symptoms Of Magnesium Deficiency

Although magnesium deficiency is fairly common, in individuals who are otherwise healthy it’s rare to show symptoms.

Hypomagnesemia can be caused by certain health conditions, excess alcohol, and as a side effect of some medications.

Some ways it can present include:

• Tiredness
• Vomiting and nausea
• Low appetite

In more advanced cases it may include:

• Changes to heart rhythm
• Numbness and tingling
• Muscle cramps
• Changes in personality
• Seizures

Can You Overdose On Magnesium?

Magnesium is water soluble, which means if you eat too much in your diet overdosing is unlikely because the body will eliminate excess amounts of it through your pee.

If you are taking magnesium supplements, however, the larger doses can lead to issues if you aren’t careful.

These often take the form of gastrointestinal issues like cramping, nausea, and diarrhea.

Even higher doses can lead to low blood pressure, kidney issues, lethargy, central nervous system issues, cardiac arrest, and death.

Individuals with kidney disorders should only use magnesium supplements if advised by their doctor or naturopath.

Questions? Ask Dr. JJ!

Are you worried you might not be getting enough magnesium in your diet?

Seeing as only 34% of Canadians get the estimated average requirement of this important mineral – you’re probably right if you’re worried you might be deficient.

I’m Dr. JJ, a naturopathic doctor in Toronto and I can help.

Contact my office today to set up a consultation, and we can discuss whether magnesium therapy is the right fit for you.