When it comes to magnesium, most of us think it is solely a mineral of some sort. Some meaningless nutrient added to foods.
As it turns out, magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong.
Magnesium also helps regulate blood glucose levels and aid in the production of energy and protein. Magnesium may play a role in fighting disorders such as high blood pressure, heart disease, and diabetes (Medline Plus, 2014). A Harvard study showed that getting enough magnesium can lower diabetes risk by as much as 33 percent (Clinical Kidney Journal, 2012). However, this study was not controlled for whether or not diabetes risk and levels of magnesium were low due a less-healthy diet overall.
On a lesser note, magnesium has also been found to help symptoms of headaches and pre-menstrual symptoms.
How to Get More Magnesium in Your Diet
According to the US Department of Agriculture, about 32% of people have a magnesium deficiency (USDOA, 2008). This can result in feelings of fatigue, as studies show those with low magnesium levels in muscle are likely to use more energy—and therefore to tire more quickly—than those with adequate levels (USDOA, 2008). Magnesium is found as a part of the diet in the following foods (Healthaliciousness.com):
- Dark leafy greens
- Nuts and seeds (i.e., squash and pumpkin seeds)
- Fish (i.e., mackerel)
- Beans and lentils
- Brown rice
- Avocados
- Bananas
- Figs
- Dark chocolate
Is Magnesium Beneficial in Skin Care?
Magnesium has been shown to have two types of benefits in skin care: One, topically applying magnesium supplements your serum levels, since the mineral is able to traverse and be absorbed by the skin. Participants in one study instructed to perform a 20 minute foot-soak with magnesium chloride flakes and to apply a magnesium-rich oil showed a statistically significant increase in serum magnesium levels without any change their diet. In a second study, it was shown a 1% solution of magnesium sulfate can increase serum magnesium levels.
The second reason magnesium is beneficial in skin care? Magnesium as magnesium chloride has been found to improve skin hydration when used as a part of a magnesium Dead Sea salt solution (International Journal of Dermatology, 2005).
Can You Overdose on Magnesium?
Magnesium overdose is most commonly witnessed in those with impaired kidney function (Healthgrades.com). Even a moderate magnesium overdose may cause a drop in blood pressure in those with kidney disease. Other possible serious symptoms include difficulty breathing, muscle weakness, and mental confusion. Serious cases of magnesium overdose may cause cardiac arrest.
Between food and supplements, children between ages 1 and 3 should not have more than 65 mg/day, children between the ages of 4 and 8 should not have more than 110 mg/day, and adults (over the age of 9, not sure why that is “adult”, but…) should not exceed 350 mg/day (WebMD).
What are the Best Products with Magnesium?
One of my favorite sources of magnesium are truBrain Think Drinks ($85.00-$120.00 for a 30-day supply, truBrain.com). Designed by top neuroscientists at UCLA, truBrain Think Drinks are designed with some of the best cognition-enhancing nutrients there are, including oxiracetam, piracetam, and magnesium. (Full review of truBrain Think Drinks on FutureDerm.com)
I’m a huge fan of truBrain Think Drinks because I’m always on the go, and admittedly I haven’t always eaten the best diet. (I’m trying to work on that now, but that’s another story.) We have multivitamins to protect our bodies from nutrient shortages, but most of us don’t have supplements to protect our brains from malnutrition.
I definitely notice a difference in my energy level when I use truBrain Think Drinks, and I’m definitely all for them! Plus, they’re a great source of magnesium, which is fantastic for when you’re not eating all pumpkin seeds, nuts, and fish all the time.
Another one of my favorite products is Ancient Minerals Magnesium Chloride Bath Salts ($11.06, Amazon.com). Unlike most bath salts, these are magnesium chloride, not magnesium sulfate, which may be assimilated better into the body (Magnesium Research, 2012). A soak in these definitely helps to relieve tired muscles after a long workout!
Bottom Line
Nearly one-third of Americans are deficient in magnesium, a nutrient found naturally in seeds, nuts, fish, and avocados. It may help to prevent diabetes, osteoporosis, and heart disease. Studies show that supplementing your diet with magnesium can cause a decrease in fatigue, headaches and symptoms of PMS. It is also believed that supplementation may increase energy. I can tell you firsthand, it does! Just be sure not to overdo it — remember, 350 mg/day is the upper limit for adults.
If you want to try magnesium, I recommend truBrain Think Drinks and Ancient Minerals Magnesium Chloride Bath Salts.