Did you know magnesium is essential in maintaining a healthy gut and mental health? Magnesium is necessary for over 300 biochemical reactions in the body, including supporting a healthy digestive system and known to support our stress response system. So if you're looking for a natural way to enhance your overall health and relieve anxiety, keep reading to learn about the benefits of magnesium supplementation.
Magnesium for Physical and Mental Health
The body needs magnesium for many functions, including energy production, muscle contraction, nerve function, and blood sugar control. There are many reasons why people might take magnesium supplements. Some people take it to improve their athletic performance or to recover from exercise more quickly. Others take it for anxiety, depression, type 2 diabetes, or high blood pressure. Magnesium has also been shown to be effective in treating migraines.
The gut-brain connection is well-established, and there is evidence that gut health can impact mental health. Given this connection, it's not surprising that magnesium supplementation can also help to promote gut health. Magnesium plays a role in many processes in the gut, including motility, secretion, and absorption. It has also been shown to increase good gut bacteria levels while reducing inflammation.
Benefits of Magnesium Glycinate
Magnesium supplements come in many forms, including magnesium oxide, magnesium citrate, and magnesium glycinate. Magnesium glycinate is one of the most commonly used forms because of its effectiveness. In addition, it is less likely to cause gastrointestinal side effects than other forms of magnesium. Magnesium oxide and magnesium citrate are also well absorbed, but they can cause diarrhea, which is why some opt for other forms of magnesium.
Magnesium glycinate is a chelated form of magnesium, meaning it's easier for the body to absorb. This type of magnesium is bound to glycine, an amino acid with calming properties. There are many potential benefits of taking magnesium glycinate, including supporting gut health, relieving anxiety, improving sleep quality, increasing energy levels, and reducing inflammation.
The recommended dosage of magnesium glycinate depends on your age and gender. In the U.S., the general recommendations are:
- Adult males: 270- 400 milligrams (mg) per day.
- Adult females: 280- 300 mg per day.
- Pregnant females: 320 mg per day.
- Breastfeeding females: 340- 355 mg per day.
Certain groups have an increased risk of magnesium deficiency, including older adults, individuals with gastrointestinal disorders, and those taking certain medications (such as diuretics, proton pump inhibitors, and certain antibiotics). Side effects are rare but can include diarrhea, nausea, vomiting, bloating, and flatulence.
Magnesium-Rich Foods to Add to your Diet
Adding magnesium to your diet can benefit overall health as it plays a role in many critical bodily functions. The good news is that we can get a healthy daily dose of magnesium through our diet. Unfortunately, more than half of the U.S. population is deficient in magnesium. Foods high in magnesium include leafy green vegetables, nuts and seeds, whole grains, and legumes. Below is a list of magnesium-rich foods:
- Dark chocolate
- Seeds: flax, pumpkin, and chia seeds
- Nuts: almonds, cashews, and Brazil nuts
- Dark leafy greens: spinach, swiss chard
- Legumes: lentils, beans, chickpeas, peas, and soybeans
Magnesium Supplement to Reduce Anxiety and Improve Gut-Health
If you're not getting an adequate amount of magnesium from diet alone, don't worry - there are supplements available to help bridge the gap. bekome's Daily Peace of Mind supplement contains several ingredients, including amino acids, vitamins and minerals (including magnesium glycinate), and probiotics.
bekome's Daily Peace of Mind supplement is scientifically proven to improve your gut health while reducing anxiety and enhancing your body's natural stress response. This powerful supplement is sure to have you feeling your best with regular use. Click here to learn more!
- Micronutrient inadequacies in the U.S. population: An overview. Linus Pauling Institute. (2023, January 3). Retrieved January 18, 2023, from https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- Spritzler, F. (2022, October 14). 10 magnesium-rich foods that are super healthy. Healthline. Retrieved January 18, 2023, from https://www.healthline.com/nutrition/10-foods-high-in-magnesium#seeds
- Mayo Foundation for Medical Education and Research. (2023, January 1). Magnesium supplement (oral route, parenteral route) proper use. Mayo Clinic. Retrieved January 18, 2023, from https://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route-parenteral-route/proper-use/drg-20070730
Written by Camila Smith, LCSW