You Might Be Deficient in This Metabolism-Boosting Nutrient—Here's How to Fix It
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Peopleimages/Getty Images"Studies have found that magnesium lowers blood pressure, although only by a marginal amount," explains Vanessa Rissetto, MS, RD, a registered dietitian nutritionist and co-founder of Culina Health. "Higher intakes of magnesium have also been found to reduce the risk of stroke. Furthermore, people with higher blood levels of magnesium and overall higher magnesium intake have been found to have a lower risk of sudden cardiac death, ischemic heart disease, and cardiovascular disease overall."
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Peter Griffth/Getty Images"Magnesium is part of enzymatic reactions that help our neurological functions," explains Vanessa Clermont, RD, an Integrative Nutrition Health Coach. "When malfunctioning, low amounts of magnesium can lead to depression and anxiety."
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Lumina/Stocksy"I think of magnesium as the 'relaxation mineral,'" says Ivy Carson, NP-BC, IFMCP, a nurse practitioner at Parsley Health. "It is one of my go-tos for patients struggling with anxiety or sleep issues."
Samuels says that studies have found that people who consume higher intakes of magnesium have a significantly lower risk of diabetes. It helps manage insulin formation and glucose uptake. "Furthermore, magnesium deficiency may contribute to and/or worsen insulin resistance, the precursor to Type 2 diabetes," she adds. "People with diabetes also have an increased risk of magnesium deficiency, which can ultimately worsen diabetes management."
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Dougal Waters/Getty Images"There seems to be a relationship between magnesium and stress—states of higher physical or mental stress may increase magnesium loss, and at the same time, insufficient magnesium levels may make the body more vulnerable to stress and anxiety," Carson says.
"Approximately 50-60% of magnesium is stored in our bones," explains Clermont. "As calcium plays a vital role in keeping our bones healthy, so does magnesium. Studies have shown that individuals with higher dietary intakes of magnesium have greater bone density."
Rissetto adds that magnesium also has a role in bone formation by helping to regulate cells called osteoblasts and osteoclasts. "Magnesium also supports bone health by affecting the concentration of parathyroid hormone and vitamin D, both of which help regulate bone homeostasis," she says. "As a result, some research has found that magnesium deficiency may be a risk factor for osteoporosis."
Carson says it benefits a variety of these issues, like muscle cramps, muscle twitches, fibromyalgia pain, and more.
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Prakasit Khuansuwan/EyeEm/Getty Images"Studies have found that people who have migraines are more likely to have magnesium deficiency compared to people who do not have migraines," Samuels says. "Magnesium influences several factors that may contribute to migraines, including neurotransmitter release and blood pressure."
"Certain types of magnesium, such as magnesium citrate, are a fantastic option to help manage constipation," Carson says. "Magnesium citrate is known as an osmotic agent, which means it helps pull more water into your bowels, softening your stools, and making them easier to pass."
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skaman306/Getty ImagesCarson adds that magnesium is also a great option for reducing various PMS symptoms, like menstrual migraines, mood swings, anxiety, and cramping.
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"It is gentle on the stomach, well absorbed, and is a wonderful option for a variety of health concerns, like sleep issues and anxiety. I generally recommend starting out between 200-400mg daily (taken at bedtime if needed for sleep)," Carson says.
Carson recommends this one for constipation, starting out at 150-300mg at bedtime. The amounts can be adjusted depending on how they affect your bowel movements.
"[It] appears to be the best option to increase magnesium levels in the brain, and may improve learning and memory," Carson says.
"[It] combines magnesium with malic acid which may help boost energy and reduce musculoskeletal pain, so this is one of my go-to options for patients with conditions like Fibromyalgia (though studies are mixed, I've seen benefits in practice)," Carson says.
And Junger recommends magnesium carbonate, which can help your nervous system and digestive system. He also adds that it can cause relaxation, relieve stress, and even help with constipation and indigestion.