Magnesium supplements have recently become more popular for several reasons, including the fact that many people are becoming more aware of how easily magnesium deficiencies can occur, especially in today’s diet, which is dominated by processed foods, and the fact that magnesium is increasingly being used as a sleep aid, as well as the wider health benefits of magnesium.
Nutritionist Claudia Ashley said magnesium was known to help with anxiety, depression and sleep disorders, making it appealing for those looking for natural remedies to support mental health.
“The fitness community recommends magnesium for muscle recovery, preventing cramps, and improving overall performance,” she said, explaining that as more people start exercising regularly and looking to optimize their recovery, magnesium supplements are becoming a go-to option.
“There is a growing body of scientific research and literature highlighting the benefits of magnesium, particularly for cardiovascular health, bone density and metabolic function. This increasing evidence supports its use and will encourage more people to try magnesium supplements,” she added.
Magnesium supplements come in a variety of forms (tablets, powder, oil and gummies) that are convenient and suit a variety of tastes, she said.
“There is a growing preference for natural and alternative medicines over pharmaceuticals. Magnesium is a naturally occurring mineral with a wide range of health benefits that fits perfectly with this trend and is attractive to people seeking natural health approaches,” she said.
Her main benefits of magnesium supplements include:
Bone Health
Magnesium is essential for bone formation and maintaining bone density. It aids in calcium absorption and metabolism, which is essential for strong bones and helps prevent osteoporosis, especially important for older women.
Relief from premenstrual syndrome (PMS)
Magnesium relieves PMS symptoms like bloating, mood swings, and irritability. It may work by reducing inflammation, stabilizing mood, and regulating hormones.
Relief of menopausal symptoms
Magnesium helps relieve menopausal symptoms like hot flashes, sleep problems and mood swings, and it also supports bone health at a time when women are at increased risk of bone density loss.
Heart Health
Magnesium plays a role in maintaining a healthy cardiovascular system by regulating blood pressure, supporting heart muscle function and reducing the risk of heart disease, which is especially important for postmenopausal women who are at increased risk.
mental health
Magnesium is involved in mood regulation, helping to alleviate conditions like anxiety and depression. Adequate magnesium levels are essential for brain function and neurotransmitter balance.
Muscle function and relaxation
Magnesium helps with muscle function and can prevent cramps and spasms, making it beneficial for physically active women and those who experience leg cramps, especially during pregnancy.
Regulating blood sugar levels
Magnesium can help regulate blood sugar levels and improve insulin sensitivity, which is important in preventing type 2 diabetes, which is common in women with polycystic ovary syndrome.
Aside from supplements, Ashley said women can ensure they get enough magnesium by eating magnesium-rich foods such as leafy greens such as spinach and kale; nuts and seeds such as almonds, cashews, sunflower seeds and pumpkin seeds; whole grains such as brown rice, quinoa and whole wheat; beans such as black beans, chickpeas and lentils; fruits such as bananas and avocados; and fish such as mackerel, salmon and halibut.
