Are You Getting Enough Magnesium? Here’s How to Tell

Magnesium is a vital nutrient that plays a role in several body processes. While many associate magnesium with promoting better sleep and managing stress, its significance in the body is far greater than just those two functions.

In this article, we’ll explore the benefits of magnesium and identify warning signs that you may not be getting enough. We’ll also share some of our recommendations for magnesium supplements that may benefit your health. By understanding its importance and recognizing potential signs of deficiency, you can ensure that you are getting enough magnesium to support your overall well-being.

Magnesium: An Essential Nutrient for Vital Body Functions

Magnesium, a mineral prevalent in the human body, acts as a catalyst for a variety of physical tasks. It is involved in a wide range of critical functions, from nerve transmission and muscle contractions to energy production and bone health.

Here are some key areas where magnesium is important:

Nervous System Function & Stress Management

According to the journal Nutrients, magnesium is essential for a healthy neurological system. It aids in the regulation of neurotransmitter synthesis, which influences mood, cognition, and stress response. Sufficient magnesium levels can help with mental clarity and stress management.

We Recommend: Pure Encapsulations UltraMag, Ashwaganda, or Daily Stress Formula

Gastrointestinal Function

Magnesium is frequently employed to combat constipation and enhance digestion. Because of its relaxation of the smooth muscles in our GI system, frequent gastric emptying can occur. This is most effective as short-term medication for use in constipation.

We Recommend: Pure Encapsulations Magnesium Citrate or UltraMag

Muscle Function & Strength

Magnesium is required for muscles to contract and relax appropriately. This mineral aids in the exchange of calcium ions, which is required for muscular contractions. Magnesium levels that are optimal enhance muscle strength, coordination, and general physical performance.

Improves Sleep Quality

Magnesium helps regulate several neurotransmitters involved in promoting sleep such as GABA (gamma-aminobutyric acid).  Thus, it benefits sleep quality but also improves the onset of sleep.  

We Recommend: Pure Encapsulations Best Rest and Melatonin or Goli Nutrition Dreamy Sleep Gummies

Energy Production & Metabolism

Adenosine triphosphate (ATP), the body’s basic energy currency, requires magnesium. It helps to convert meals into usable energy, which aids metabolic processes and reduces fatigue.

We Recommend: Pure Encapsulations Electrolyte/Energy Formula along with UltraMag

Bone Health & Mineralization

Because it aids in calcium absorption and metabolism, magnesium is necessary for bone health. It stimulates proper bone mineralization and aids in the long-term preservation of strong, healthy bones.

We Recommend: Pure Encapsulations Vitamin D and UltraMag

Understanding Proper Magnesium Levels

Magnesium deficiency can cause a variety of health issues. Muscle cramps, particularly in the legs, may occur in the short term. A deficiency can also cause fatigue, poor energy levels, mood swings, and sleep difficulties.

Long-term consequences of magnesium deficiency may include decreased cognitive function, increased inflammation, a weakened immune system, an increased risk of osteoporosis and bone fractures, and, according to The British Medical Journal, increased susceptibility to cardiovascular disorders.

While ideal amounts of magnesium can vary depending on things like age, gender, underlying conditions, and diet, there are some general guidelines that are a good baseline for most people:

  • Men above the age of 18 should aim for 400-420 mg of magnesium per day.
  • Women over the age of 18 need 310 to 320 mg of magnesium per day.
  • Girls between the ages of 14 and 18 require up to 360 mg of magnesium per day.

While these are solid starting points, it is critical to speak with your medical provider to determine what level of magnesium is best for you.

Are You Getting Enough Magnesium? Key Indicators to Watch For

It’s important to look out for warning signs that you aren’t getting enough magnesium. Here are some of the most common symptoms to be aware of:

Muscle Cramps & Spasms

Muscle cramps and spasms can be exacerbated by a magnesium deficit. Inadequate magnesium disturbs the calcium-magnesium equilibrium, causing muscular irritation. If you have frequent or recurring muscular cramps, especially in your legs, it could be an indication that your magnesium levels are low.

Low Energy Levels & Sleep Disturbances

Magnesium is essential for energy production in your body because it helps synthesize ATP, the primary molecule that provides energy for cellular functions. When your magnesium levels are low, your energy production may suffer, resulting in exhaustion and low energy levels. Additionally, magnesium is known for its ability to promote relaxation and quality sleep. If you constantly feel weary and lack energy despite getting enough rest, or if you experience difficulty falling asleep or staying asleep, it could be a sign that you need to increase your magnesium intake.

Mood Imbalances

Magnesium is intricately involved in the regulation of neurotransmitters, which play a crucial role in mood regulation and sleep patterns. Inadequate magnesium levels can disrupt the delicate balance of neurotransmitters, potentially leading to mood imbalances such as anxiety or depression. If you experience persistent mood swings or changes in your mental health, it might be worth finding out if your magnesium levels are adequate.

Impaired Cognitive Function

Magnesium is vital for optimal brain function and cognitive performance. Insufficient magnesium levels have been associated with impaired cognitive function, including difficulties with memory, concentration, and focus. If you notice persistent cognitive difficulties, ensuring sufficient magnesium intake may be beneficial.

Weakened Immune System

Magnesium plays a significant role in supporting a healthy immune system and reducing excessive inflammation in the body. Inadequate magnesium levels can compromise immune function, making you more susceptible to infections and illnesses. If you find yourself frequently falling ill, it could be an indication that your magnesium levels are suboptimal.

Increased Inflammation

Magnesium helps regulate inflammation levels in the body. According to the Journal of Inflammation Research, insufficient magnesium can result in increased inflammation, potentially leading to chronic health issues. If you are experiencing persistent inflammation-related symptoms, it may be related to low levels of magnesium.

Cardiovascular Issues

Magnesium plays a crucial role in maintaining cardiovascular health. It helps regulate heart rhythm, supports healthy blood pressure levels, and promotes vascular tone and flexibility. Inadequate magnesium levels have been associated with an increased risk of cardiovascular issues, including high blood pressure, heart disease, and irregular heart rhythms. If you experience these issues, it may help to assess your magnesium intake.

Types of Magnesium Supplements

Some people may not be able to get enough magnesium through diet alone. Medical disorders, poor nutrient absorption, and restrictive diets, for example, may create a need for magnesium supplementation.

Here are a few different types of magnesium supplements and their benefits:

  • Magnesium citrate, which is quickly absorbed by the body, is often used to improve digestion and relieve constipation.
  • Magnesium oxide is frequently used as both a heartburn remedy and a laxative.
  • Magnesium glycinate, which supports relaxation, mood, and sleep, tends to be gentler on the digestive system than traditional magnesium.
  • Magnesium malate is chelated with malic acid, which produces cellular energy. This form of magnesium supports energy generation, muscular function, and recuperation.
  • Magnesium chloride is applied to the skin via topical formulations like creams or gels, so it does not affect the digestive system.

It’s important to discuss magnesium supplementation with an experienced healthcare provider to find the right form and dosage for you. For example, improper magnesium supplementation can cause diarrhea, nausea, low blood pressure, and arrhythmia.

Contact Cornerstone Pharmacy & Compounding About Magnesium Supplements

Magnesium supplements are a beneficial way to ensure sufficient magnesium levels and support your overall health.

We Recommend: Pure Encapsulations UltraMag Magnesium | Pure Encapsulations Magnesium Citrate

If you suspect magnesium deficiency or have specific health concerns, reach out to the experts at Cornerstone Pharmacy & Compounding for personalized guidance. We can evaluate your magnesium status through blood tests and provide recommendations for supplementation. Our team will consider factors such as your age, sex, overall health, and specific nutrient needs to determine the appropriate dosage and form of magnesium supplementation.

To help you start on the path toward a healthier you, we also offer 15% off your first supplement order when you consult with us.