Magnesium: The super mineral

Magnesium is considered the hero mineral and is one of the seven essential macrominerals. It’s essential for the functioning of our bones, muscles, brain, heart and nervous system. It also helps the synthesis of fatty acids and protein, plays a vital role in energy and aids the metabolism of food.

Magnesium is involved in over 600 enzymatic reactions in the body including energy metabolism and protein synthesis. An estimated 30 percent of adults are deficient in this vital mineral


Our magnesium levels are affected by lifestyle – such as too much stress, processed food, alcohol, coffee, pharmaceutical drugs and calcium supplements – other factors, such as heavy periods, can drain your stores. It’s relatively easy to become mildly deficient in it. Typical symptoms include muscular cramps and weakness, fatigue, loss of appetite, insomnia, irritability and confusion.

Here are some of the primary benefits of taking a magnesium supplement:

  • Increased energy. Magnesium activates adenosine triphosphate (ATP) in the body, which helps to create energy in the body.

  • Better sleep. A deficiency in magnesium may be to blame for insomnia and trouble sleeping. Taking a supplement can help slow your hear rate, relax your msucles, and quiet a racing mind.

  • Reduced muscle aches. If you’ve been experiencing muscle aches or spasms, a supplement may assist in relaxing them, as magnesium plays a vital role in neuromuscular signals and contractions.

  • Improved heart health. The majority of magnesium in the body is stored within the heart’s left ventricle. Working alongside calcium, it regulates blood pressure levels and prevents hypertension.

  • Controlled migraines. If you suffer from migraines, a magnesium supplement may be your saving grace. Magnesium plays a role in blood circulation and neurotransmitter function and can help control pain by releasing pain-reducing hormones and constricting blood vessels.

  • Improved digestion.Muscles within the digestive tract, including the intestinal wall, are relaxed by magnesium, which improves digestion, as well as counterbalances stomach acid and advances stools through the intestines.

  • General relaxation. If nerves get the best of you, you’ll be pleased to hear that magnesium is essential in hormone regulation, including releasing serotonin (the “happy” hormone), promoting relaxation, and calming the mind.

Dietary Sources of Magnesium

Magnesium is found naturally in many common foods, and supplementation should always be part of a whole foods diet and healthy lifestyle. Some of the best food sources of magnesium include:

  • Spinach, Swiss chard, and other leafy vegetables

  • Sea vegetables such as kelp and dulse

  • Nuts and seeds such as almonds, cashews, walnuts, pumpkin seeds

  • Fruits like avocado and banana

  • Cruciferous vegetables like broccoli and Brussel sprouts

  • Dark chocolate


  1. Rub magnesium oil on your feet before you go to bed to encourage a restful, deep sleep.

  2. Having a warm bath with epsom salts (magnesium sulphate) is a great alternative way to absorb magnesium.

Magnesium supplements

Some people don’t eat enough magnesium-rich foods, despite magnesium being in most healthy foods. To make sure you get the correct amount of magnesium recommended, make sure you eat a healthy balanced diet and there are also magnesium supplements that you may want to consider taking daily.


At Healthy Living, we stock a number of mineral supplements. We also stock a number of magnesium supplements, available in many forms including powders, tablets, capsules and sprays, from only the very best quality brands including MAG365, BioCare, Terranova. Have a look at our extensive range of products to find the one which best suits your needs.