Magnesium is a mineral that plays a crucial role in numerous essential biochemical processes in the body. In our opinion, it often receives less attention than it deserves. Therefore, in this article, we will explain why it is essential to get enough magnesium and why we believe it belongs to the most important dietary supplements, just like vitamin D and omega-3. Let's take a look at the positive effects of this mineral:
What is magnesium good for?
Research shows that magnesium can have a calming effect, lower stress levels, and help you relax. It aids in reducing the release of adrenaline and cortisol in your body, leading to a more relaxed state of mind.
Moreover, it can help reduce muscle tension. This may be beneficial for those experiencing tense shoulders or neck, but it has also shown to provide relief for constipation and other digestive-related issues: magnesium relaxes the intestines, helping to alleviate constipation. On the other hand, an excess of magnesium may result in more frequent trips to the toilet :-).
Magnesium and sleep
A magnesium deficiency during sleep can lead to electrical activity in the brain, causing restless sleep or frequent awakenings. As magnesium has a calming effect on your nervous system and muscles, taking additional magnesium can improve the quality of your sleep.
The effect of magnesium on your brain
Research has also shown that magnesium can improve brain function: it is an essential substance for a good memory and the ability to concentrate.
Additionally, like omega-3, magnesium plays a significant role in the release of serotonin, also known as the "happiness hormone" because it is vital for our mood. Some studies suggest that magnesium supplementation can help alleviate depression.
Is Magnesium good for your bones?
We know that calcium is necessary for strong bones, but it's less known that the desired outcome can only be achieved when your body receives enough magnesium and vitamin D.
Magnesium helps your body convert vitamin D into its active form, and vitamin D is needed to absorb calcium for building your bones. Therefore, magnesium is often recommended for preventing osteoporosis. These substances work together and complement each other.
Magnesium and muscles: What are the benefits?
Magnesium has also shown to play a role in physical performance and muscle functionality: it can help your body recover after a workout. As it supports both protein synthesis (muscle growth) and replenishment of glycogen (muscle energy source), it can even help improve your training results!
How much Magnesium per day?
Many people in the Western world seem to have a magnesium deficiency. Although various foods contain magnesium, the quality is not always good due to factors such as agriculture and artificial means. Generally, magnesium can be found in (dark) green leafy vegetables like spinach and broccoli, but also in fruits, grains, beans, or meat.
However, the amount and quality can vary greatly, so it may be beneficial to supplement with extra magnesium. The optimal amount can vary per individual, but the European Food Safety Authority (EFSA) and Health Council have established an Adequate Intake (AI) of 300-350 milligrams per adult (meaning the "sufficient" daily intake for proper body function).
Depending on your personal situation, you may want to exceed this amount slightly (for example, with high physical exertion, experiencing tension/stress, lack of sleep, or during pregnancy).
Best Magnesium supplements
Ensure you always choose high-quality supplements, as this not only supports your health better but is also cost-effective in the long run :-)
After the article about Omega-3, we received many questions about the best quality supplements. Unfortunately, there is no official quality mark for this. However, we know that Biotics supplements are of very high quality. For magnesium, they offer the bisglycinate form, which is the most absorbable form, and thanks to the added beetroot extract, it has a very neutral taste. No worries if you don't like beetroot, as you won't taste it ;-)
Want to buy Magnesium? Use this discount code!
If you want to order this magnesium right away, you can find it through this link. Using the discount code W0034177 via Physicum, you will receive a 10% discount on all products from Energetica Natura. Other brands we recommend but don't have discount codes for are Solgar, Vitakruid, and Vitals.
Feel free to ask our dietitian or personal trainer in Amsterdam for advice!
