Written By Claudia Kent, founder of The Fit Feast
Magnesium might be the missing piece in your health puzzle if you’re struggling with muscle cramps, battling stress, or having trouble sleeping. It is one of your body’s most overlooked yet essential minerals. It supports your body in over 300 vital processes, from muscle function to heart health and even stress management.
Despite its importance, nearly one in two Australians don’t get enough magnesium in their diet. Let’s take a quick look at why magnesium is so crucial – and how it can help you feel your best.
Your Muscles Love Magnesium
Magnesium is essential when it comes to muscle function. If your muscles cramp up or feel sore after a workout, it could be the result of a magnesium deficiency. This mineral plays a key role in muscle contraction and relaxation. Here’s how it works: Calcium enters the muscle cells when your muscles contract. Magnesium helps to push the calcium out when it’s time for your muscles to relax. Without enough magnesium, this process gets disrupted, resulting in muscle cramps or spasms.
If you exercise regularly, magnesium becomes even more important. Intense activity increases your body’s need for magnesium, and your recovery time can slow down if you’re deficient.
Easing Your Period Pains
For women, magnesium can be a game-changer when it comes to menstrual health. Low magnesium levels are often linked to more severe menstrual cramps. Magnesium has a natural muscle-relaxing effect that is especially beneficial for the uterine muscles during menstruation. When magnesium is at the right level, it helps relax the uterus muscles, making cramps less intense.
Balancing Your Nervous System
Magnesium is a powerful ally for your nervous system. It regulates neurotransmitters, which help brain cells communicate, and supports GABA (gamma-aminobutyric acid), an inhibitory neurotransmitter that promotes relaxation. By enhancing GABA’s calming effects and blocking cortisol, a stress hormone, magnesium helps regulate your stress response. Magnesium could be a game changer in restoring a more regulated nervous system if you’re feeling overwhelmed.
Promoting Restful Nights
Magnesium’s calming effects on the nervous system, including promoting GABA activity, help relax your mind and body, making it easier to fall asleep and stay asleep. Magnesium also regulates melatonin, the hormone responsible for controlling your sleep-wake cycle. Ensuring adequate magnesium levels might help improve your sleep quality if you’re struggling with insomnia or restless nights.
How to Boost Your Magnesium Intake
Getting enough magnesium is simpler than you might think. Here are some ways to ensure you’re meeting your daily needs:
- Eat Magnesium-Rich Foods: Leafy greens, nuts, seeds, and whole grains are all excellent sources of magnesium. Incorporate them into your daily meals for an easy magnesium boost.
- Drink Mineral-Rich Water: Certain mineral waters contain magnesium. Check the label and make it a part of your hydration routine.
- Consider Supplements: If you’re not getting enough magnesium from your food, supplements can help bridge the gap. Opt for a high-quality formula with a blend of magnesium types for better absorption.
Food Sources Table
| Food | Magnesium Content (mg per 100g) |
| Spinach (cooked) | 79 |
| Almonds | 270 |
| Black Beans | 160 |
| Pumpkin Seeds | 262 |
| Dark Chocolate (70%) | 228 |
Magnesium Forms in Supplements
When choosing a magnesium supplement, it’s helpful to know the different forms and their benefits:
- Magnesium Citrate: Highly bioavailable and often recommended for improving digestion or alleviating constipation.
- Magnesium Glycinate: Known for its calming effects, this form is ideal for stress, anxiety, and sleep issues.
- Magnesium Oxide: Less bioavailable but often used for addressing constipation.
- Magnesium Threonate: A newer form that may support cognitive health by crossing the blood-brain barrier.
Magnesium is a key mineral for many aspects of your health, whether you’re active, managing menstrual discomfort, improving sleep, or simply aiming to feel your best. Making sure you’re getting enough can have a significant positive impact on your overall wellbeing.
Our Editor Loves:
Written by Alexandra Cuthbert
As someone who has suffered from restless legs syndrome and night cramps for many years – becoming almost unbearable throughout pregnancy and postpartum – I’ve tried almost every magnesium supplement and topical cream on the market, from the pretty insta famous and overpriced, to chemist brands, and DIY – yes, I actually started mixing pure magnesium with different oils myself to get the right texture and results.
Magnesium sprays and creams can be sticky, oily, itchy, dry the absolute shit out of your skin, and some just downright sting – but the one topical cream I now swear by that actually works, doesn’t dry my skin out, or make me sticky or itchy is Curuso’s Super Magnesium Cream.
Caruso’s also offers a tablet form of their Super Magnesium, which I’m yet to try, but adding to the list! Caruso’s is a family-owned Australian health brand, and every product is manufactured in Australia.
I’ve tried my fair share of magnesium supplements, and while I’m not in any way qualified to advise on what is best for you, the oral magnesium I’ve been enjoying lately is IMBIBE CALM / SLEEP. I’m sleeping more deeply, and my restless legs have improved.
CALM / SLEEP is one of the better tasting magnesium powders I’ve tried, thanks to its natural raspberry lemonade flavour. It combines two forms of bioavailable Magnesium, L-Theanine, and Passionflower Extract. The pretty pink colour also adds a pleasing element to my nighttime ritual.
Side note – am I the only one who was today years old when I learned magnesium helps with period pain?! Goodbye Panadol, hello magnesium.
The content in this article published by The Paige is provided for entertainment and general information only. It is not a substitute for professional medical advice, diagnosis, or treatment and should not be relied on as such. Always consult your healthcare provider with any questions or concerns about your health or medical conditions. You can view The Paige Publishing’s full terms and conditions here.
