What if there were a wonder mineral that’s proven to improve your mood, sleep, fitness and more—and which can be found in both over-the-counter supplements as well as foods such as dark chocolate, avocados, leafy greens and nuts? Magnesium, a mineral that’s essential for healthy muscles, bones and blood sugar levels, plays a crucial role in many functions within the body. So why is it often an afterthought, and crucially, are you getting enough?
“Magnesium is a vital mineral often overlooked,” explains Pooja Vig, nutritionist at The Nutrition Clinic. “A whopping 90 percent of people are estimated to be deficient in magnesium.”
Why is magnesium essential, particularly for women?
“More than 300 biochemical reactions in the body require magnesium, which supports maintenance of normal nerve and muscle function, protein creation, good sugar control, a steady heart rhythm and a healthy immune system,” explains Dr Kym Chew of International Medical Clinic.
She adds that existing evidence “also suggests the benefits of magnesium in easing symptoms of PMS (premenstrual syndrome) such as mood swings, bloating and irritability, by regulating hormones.”
Hormonal balance is where it’s at. “In my experience I see women in their 40s, during perimenopause, really benefit from extra magnesium especially for energy, deep sleep and relaxation,” shares Vig.
“Women tend to get more anxious at this stage of life due to changes in hormones, and adding magnesium can really help.”
Magnesium also plays a role in “supporting bone health, which is particularly important for a fast-paced urban lifestyle like ours in Singapore,” explains Dr Andrew Fang, family physician of Doctor Anywhere.
What are the symptoms of magnesium deficiency?
“Magnesium deficiency can manifest as a cascade of unwelcome symptoms,” says Vig. “As magnesium is a vital mineral [affecting so many] reactions in the body, its absence can be felt in every corner, leading to a domino effect in imbalances.”
Among the areas of health that magnesium deficiency can hinder, Vig continues, are “mood function, sleep quality, energy levels, mental clarity, hormone production, bone health and heart rhythms.”
“The bottom line is, magnesium is essential.”
It’s a sentiment echoed by Dr Fang, who notes that resulting “anxiety, irritability and sleep disturbances can all impact overall wellbeing.”
Key indicators of magnesium deficiency include:
Fatigue and weakness
With magnesium indispensable to our bodies’ energy production, a deficiency often results in feelings of exhaustion and/or loss of strength.
Anxiety
While research into magnesium’s protective factors for mental health is still in its infancy, the mineral has been shown to assist with regulating the neurotransmitters that drive our stress responses.
Pre-diagnosed conditions
“Long-term magnesium deficiency can increase your chances of developing high blood pressure, heart disease, diabetes and osteoporosis,” Dr Chen lists. Lower levels of magnesium are also associated with insulin resistance.
Difficulty sleeping
Magnesium has been shown to regulate cellular timekeeping, beneficial to settling down into a calmer state that is needed for restorative sleep.
Muscle spasms and/or cramps
“Some studies suggest that magnesium supplementation may improve exercise performance by enhancing glucose uptake and limiting lactate accumulation in skeletal muscle,” notes Dr Chen.
Key types of magnesium to consider
Helping us separate wheat from chaff, Vig shares: “Magnesium oxide and citrate are useful for constipation, while magnesium threonate is excellent for improving sleep and mood. Look to magnesium glycinate for helping with cramps.”
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As for where to find the different forms of magnesium? While widely found in foods such as leafy green vegetables, avocados, almonds, tofu and dark chocolate, over-the-counter supplements are also an accessible way of boosting your intake. Helpfully, supplements are typically based on a specific magnesium type and available in forms from powder to capsule.
Magnesium is essential for every body’s healthy functioning, yet it’s often not at the forefront when considering one’s optimal diet and lifestyle. Particularly for women, who face hormonal changes such as PMS and perimenopause, understanding the mineral’s impacts, benefits and sources goes a long way towards being empowered to reach your optimal health.
