Magnesium
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Form: Citrate, Bisglycinate
Food source: Wholegrain cereals, nuts, legumes, green leafy vegetables and dark chocolate. Also in meat, fish and dairy foods.
Benefits of Magnesium
- Energy
- Supports muscles
- Supports nervous system
- Bone health
- Calm
What is Magnesium?
Magnesium is a 'Superhero' of minerals. It is an essential nutrient in all human tissues, particularly in your bones and is involved in obtaining energy from food, maintaining electrolyte balance and supporting normal muscle and nerve function. It does pretty much everything in your body.
Magnesium supports the maintenance of normal bones and teeth, and low amounts of it in the body have been associated with low bone density and higher risks of bone fractures. It also contributes to the health of our muscles which require Magnesium in order to relax. So too little Magnesium means more painful cramping. You may enjoy reading ‘Why is bone health so important in menopause?’.
Magnesium is needed both for our energy during the day and for us to relax and the end of the day, and is very commonly taken before bedtime for better, deeper sleep. Magnesium is essential for the functioning of the enzymes that break down our food, giving us our energy, but also for the relaxation of our muscles at the end of the day.
Magnesium supports protein synthesis and electrolyte balance in the body. Proteins are required to maintain the structure of the cells. As they wear out over time, we make new proteins and Magnesium is essential in this process, called ‘protein synthesis’. Magnesium also contributes to electrolyte function. Electrolytes, as you probably guessed, have an electrical charge, which they use to activate bodily functions such as transmitting energy, contracting muscles, and transmitting messages through the nervous system.
Magnesium bisglycinate is a chelated form of magnesium where magnesium is bound to the amino acid glycine. It is a well-studied form, with high bioavailability (absorption) compared to other forms of magnesium. It is also gentle in nature, making it suitable for those with sensitive digestive systems.
Low levels of magnesium, combined with the lower testosterone levels experienced during perimenopause, can further contribute to irritability and low moods, and have other unwelcome health effects. While a deficiency in Magnesium (known as 'hypomagnesemia') is not very common, low levels of magnesium are surprisingly common - one in eight adults and one quarter of teenage girls in the UK have too low levels of magnesium.
You may also enjoy reading ‘Restless Legs Syndrome: Causes and how to manage it’.
