We all understand that the demands of modern living put a burden on our stress levels as we juggle busy schedules, social events, kids, family, work…. enter magnesium, the essential mineral and “super supplement” that can help support your body and mind during your most hectic moments. Known for its role in over 300 biochemical processes in the body, magnesium is a true multitasker that helps regulate stress, energy, sleep, and muscle function. Here’s why it’s a must-have.
Why Magnesium Matters
Magnesium is a vital mineral that plays a role in many bodily functions, including nerve and muscle function, blood sugar control, and the production of energy. However, modern diets and stress-filled lifestyles often lead to magnesium deficiency, which can manifest as fatigue, anxiety, poor sleep, and muscle tension. This becomes especially critical during the holiday season when stress levels typically rise, and dietary indulgences may lack magnesium-rich foods.
Magnesium’s Role in Stress Management
When you’re under stress, your body uses up magnesium stores at a faster rate. Magnesium helps regulate the release of cortisol, the stress hormone, and supports the relaxation of the nervous system. By replenishing your magnesium levels, you may find it easier to stay calm and maintain focus during this busy time.
Benefits of Magnesium
Can Improve Sleep Quality
Struggling to get a good night’s rest amidst the chaos? Magnesium supports the production of melatonin, the hormone that regulates sleep cycles. It also helps to calm the nervous system, making it easier to fall and stay asleep.
Helps Ease Muscle Tension and Aches
Decorating, cooking, or running last-minute errands can lead to muscle tension. Magnesium is a natural muscle relaxant, reducing cramping and soreness, whether from physical exertion or sitting too long at a desk.
Supports Heart Health
Stress and indulgent or irregular meals can strain your cardiovascular system. Magnesium helps maintain a steady heartbeat and regulates blood pressure, making it a key nutrient for heart health.
Optimises Energy
Magnesium is crucial for energy production in cells, turning the food you eat into usable energy. A deficiency can leave you feeling drained, which is the last thing you need during a busy period.
Enhances Mental Wellbeing
Magnesium promotes the release of serotonin, the “happy hormone,” which can help combat low feelings and stress.
Incorporating magnesium-rich foods into your diet is a great first step. These include:
• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, sunflower seeds, pumpkin seeds)
• Whole grains (brown rice, oats)
• Legumes (black beans, chickpeas)
• Fish (salmon, mackerel)
Despite a balanced diet, many people find it hard to meet their magnesium needs, especially during times of stress. A high-quality supplement can fill the gap. Magnesium glycinate and citrate are particularly well-absorbed forms that support relaxation and digestion, respectively.
Tips for Supplementing Safely
1. Dosage: Adults generally need 300–400 mg daily, but always check with a healthcare provider to determine your ideal dose.
2. Timing: Taking magnesium in the evening can enhance its calming effects, especially for sleep.
3. Combining with Other Nutrients: Pair magnesium with vitamin B6 or zinc for synergistic benefits in stress relief and immune support.
Symptoms of magnesium deficiency can include:
• Fatigue or low energy
• Insomnia or restless sleep
• Muscle cramps or twitching
• Anxiety or irritability
If these resonate, boosting your magnesium intake could be transformative.
Environmental Stress and Modern Diets
A large portion of the population consumes insufficient magnesium due to soil depletion, food processing, and modern dietary trends. During winter, the lower availability of fresh produce further exacerbates this issue. Supplementing magnesium ensures you’re supporting your body, even when your diet might not.
For personalised advice on supplementing magnesium, consult a naturopath or nutritionist to find the best approach for you from our listed practitioners here at SheWell.
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