The one supplement we feel EVERYONE needs…🤯
If there's one mineral that deserves a gold star, it's magnesium.
Not only does it keep our bodies running smoothly, but it's also the unsung hero behind the scenes of so many critical processes.
From helping you feel more relaxed after a stressful day to ensuring you get a good night's sleep, magnesium is like the Swiss army knife of the mineral world.
So, let's dive into why you need it, and which type might be your new best friend.
WHY WE LOVE IT
Magnesium can take the credit for so many processes in the body that we don't even think about. It's involved in over 300 enzymatic reactions in the body.
Here are just a few of its important roles:
• Supports Muscle Function:
Whether you're sprinting, lifting, or just getting through the day without muscle cramps, magnesium keeps your muscles in check.
• Helps With Sleep:
That peaceful, dreamy state you reach after a long day?
You can thank magnesium for helping you relax and unwind.
• Promotes Heart Health:
Magnesium is a heart warrior, keeping your heart happy by regulating blood pressure and
supporting a steady heart rhythm.
• Boosts Mood:
Magnesium can be thought of as "nature's chill pill."
It's linked to reducing anxiety and boosting overall mood.
If you often have those days where everything feels like too much, you might just be low on magnesium.
• Keeps Bones Strong:
Calcium often gets the credit for bone health, but magnesium is a key player, too.
It helps your body absorb calcium better and supports healthy bone density.
Sounds great, right?
But not all magnesium is created equal!
Depending on your needs, there are different forms of magnesium, each with its own perks.
Let's dive into a few of the most common types:
1. MAGNESIUM CITRATE:
The digestion support
• Magnesium citrate is the form of magnesium most commonly associated with keeping things moving along if you are feeling backed up. It's excellent for promoting digestive health and relieving constipation. If you've ever had a moment where your stomach just won't cooperate,
magnesium citrate might be your gut's new best friend.
• Best for: Digestive issues, occasional constipation
2. MAGNESIUM GLYCINATE:
The gentle relaxer
• Magnesium glycinate is a superstar for anyone needing to de-stress or sleep better.
This form is known for its calming effects, making it perfect for winding down at the end of a long day. The best part? It's gentle on the stomach, so if you're sensitive to supplements, magnesium glycinate is your go-to.
• Best for: Sleep, anxiety, muscle relaxation
3. MAGNESIUM L-THREONATE:
The brain booster
• If you're looking to level up your brain power, say hello to magnesium |-threonate!
This unique form of magnesium is celebrated for its ability to cross the blood-brain barrier, meaning it can directly impact brain health. Studies suggest it might improve memory, focus, and even help prevent
cognitive decline as we age. Who wouldn't want that?
• Best for: Brain health, memory, cognitive function
4. MAGNESIUM MALATE:
The energy powerhouse
• Ever felt sluggish for no apparent reason? Magnesium malate could be your answer.
This form is tied to energy production and is often recommended for those with chronic fatigue or fibromyalgia. It helps your cells produce more ATP (which is basically the body's energy currency), so
you feel more alive and ready to take on the day.
• Best for: Energy, muscle pain, chronic fatigue
5. MAGNESIUM OROTATE:
The heart's best friend
• Your heart deserves some love, and magnesium orotate is here for it.
This form of magnesium is not only great for heart health, but it's also been shown to improve exercise performance and recovery. It's a favourite among athletes and those looking to support their cardiovascular system.
• Best for: Heart health, athletic performance, recovery
6. MAGNESIUM TAURATE:
The blood pressure balancer
• Last but certainly not least, magnesium taurate is known for its role in maintaining healthy blood pressure and supporting heart function. It's a calming form of magnesium, perfect for anyone trying to keep their heart and blood vessels happy and in balance.
• Best for: Blood pressure, heart health, cardiovascular support
10 FOODS PACKED WITH MAGNESIUM
Spinach: 1 cup, cooked - 156mg
Pumpkin Seeds: 1oz - 151mg
Brazil Nuts: 1oz - 107mg
Chia Seeds: 1oz - 95mg
Almonds: 1oz - 76mg
Cashews: 1oz - 74mg
Dark Chocolate: 1oz - 65mg
Coconut Water: 1 cup - 60mg
Hazelnuts: 1oz - 46mg
Sunflower Seeds: 1oz - 41mg
HOW DO YOU KNOW IF YOU’RE LOW ON MAGNESIUM?
If you're feeling constantly stressed, can't seem to get a good night's sleep, or are dealing with muscle cramps or fatigue & not recovering from training, there's a good chance your body could benefit from some Mg.
Your body also needs more magnesium during times of stress!
Read that again.
Our modern diets are often lacking in this essential mineral, so even if you're "eating healthily", you might not be getting enough.
Magnesium is found naturally in foods like leafy greens, nuts, seeds, and whole grains, but even then, factors like soil depletion and stress can lead to deficiencies.
That's where supplements come in -finding the right type of magnesium for your body can be a game-changer.
In the world of minerals, magnesium is like the multitasking wizard you never knew you needed.
Whether you're looking for better sleep, more energy, a sharper brain, or just to feel more relaxed, Magnesium could potentially be beneficial for you.
If you’re interested in learning more about how proper nutrition can support your health and well-being, head over to our nutrition page on our website! There, you can book a nutrition consult and discover how personalised nutrition advice can help you reach your goals. Whether you want to improve your diet, boost your performance, or just feel better, our experts at Fika Nutrition are ready to guide you.