Magnesium is the unsung hero of any diet. The humble mineral plays a crucial role in keeping you fit and healthy, being involved in over 300 different biochemical reactions. From sleep to muscle function to energy production to reducing stress, the benefits of magnesium reach far and wide.
But how much magnesium should you aim to get? For guys, various guidelines suggest around 400 to 420mg daily. For context, a medium-sized avocado contains around 60mg of the good stuff, which is just 15% of your overall target. Unsurprisingly, plenty of us aren’t getting enough magnesium. Various estimates suggest that around 20% of the world’s population is falling dangerously short.
With that in mind, let’s take a look at a few of the lesser-known benefits of magnesium. (And scroll down to find out what you can eat to make sure you’re maximising these easy perks.)
1. Increases Muscle Mass
Magnesium supplementation has become a viral TikTok trend, but that doesn’t mean it’s all fad and no fitness. A new review has found that these supps might help you grow more muscle and give you access to extra strength. This research looked at the role magnesium supplementation plays in supporting skeletal muscle health, with a focus on muscle tissue and neuromuscular diseases.
The results? They found that these supps improved muscle strength, mass and respiratory function by improving cells’ energy production and reducing harmful free radicals in the body. They also found that supplementation could help ease post-exercise soreness.
READ MORE: New Research Reveals Omega-3 Supplements May Help Slow Ageing
2. Wards Off Depression
Feeling down? You could have low magnesium levels. Various studies have found a strong link between magnesium deficiency and depression. One study claims that low magnesium levels in the hippocampus paired with high levels of glutamate and calcium might lead to mood disorders.
Further research found that daily supplementation of magnesium (in the study, participants took four 500mg tablets per day) led to a significant reduction in the symptoms of anxiety and depression.
3. Lowers Your Blood Pressure
Your ticker can benefit immensely from keeping your magnesium levels topped up. A 2021 review found that supps can help lower blood pressure and reduce the risk of heart disease.
4. Improves Sleep
The “sleepy girl mocktail” has been one of the driving forces behind magnesium’s resurgence in the zeitgeist. Turns out that this drink, a mix of cherry juice, sparkling water and powdered magnesium supplement, might actually do what it says on the tin.
One study found that those who increased their intake of magnesium were able to improve both the quality and duration of their shuteye.
READ MORE: 6 Diet Habits That Are Destroying Your Bedroom Performance
5. Prevents Migraines
If you’re a long-time sufferer, it could feel like there’s no cure for these painful episodes. But various studies have linked magnesium to a reduction in migraines. The American Migraine Foundation suggests taking a 400mg to 500mg magnesium oxide supp daily to prevent the onset of these painful headaches. Some theories suggest that increasing this dosage to over 600mg could protect you against migraines for up to 4 months.
6. Regulates Blood Sugar Levels
Diabetes is the second leading cause of death in South Africa just behind tuberculosis. Fortunately, by eating healthy and upping your magnesium intake, you could improve your odds of sidestepping this all-too-common disease.
In a 2019 study, researchers found that those who took a 250mg magnesium supplement daily for three months had reduced insulin resistance and improved blood glucose regulation compared to those who went supp-free.
READ MORE: Coughing Fit or Allergy Attack? Understanding the Difference
What Are Signs That I’m Not Getting Enough Magnesium?
Remember when we mentioned that magnesium plays a role in over 300 different chemical reactions in your body? When you’re not getting enough, you can seriously suffer. Symptoms can range from headaches and fatigue to constipation and slow circulation. A deficiency can also cause you to sleep poorly or develop mood disorders such as depression and anxiety.
What Can I Eat to Make Sure I’m Getting Enough Magnesium?
Supplementation isn’t the only way to get your daily recommended amount. Plenty of foods contain healthy servings of this mineral, so (with a few tweaks to your weekly menu) you can quickly ramp up your intake.
Here are a few magnesium-rich foods you can try:
- Avocado
- Bananas
- Brazil Nuts
- Cashew Nuts
- Chickpeas
- Lentils
- Edamame
- Spinach
- Kale
- Tofu
- Pumpkin Seeds
- Quinoa
- Salmon
