If you’re a long-time sufferer of headaches, loss of appetite, nausea, weakness or feelings of fatigue, these are all tell-tale signs of a magnesium deficiency. Essential for plenty of functions in the body including your muscles working properly and keeping your blood pressure in check, magnesium is an important mineral you should be including in your diet.
While foods such as leafy green veg, legumes like lentils and beans, nuts, seeds and wholegrains are loaded with with it, if you’re feeling like you’re lacking, it may be time to look at supplements to boost your levels. Here we discuss what it is, what it does for the body and all the different ways you can introduce more into your life.
What is magnesium good for?
According to Health Direct, magnesium is important for three vital processes of the body. This includes:
- For muscles and nerves to work at its best
- To keep your blood sugar and blood pressure at optimum levels
- To make proteins, bone and genetic material
The level of magnesium intake that’s right for you will generally depend on your sex and age. For women in their 20s, it’s recommended you have 310 milligrams per day and for those 30 plus, it’s 320 milligrams. If you’re not getting in your daily intake, you’re at a higher risk of things like high blood pressure, heart disease, strokes, diabetes, osteoporosis and migraines.
Different types of magnesium
There are a number of different types. Some are better taken orally as a tablet, some target certain symptoms, while others absorb into the body better. Some of these include:
- Citrate: Easily absorbed by the body to help muscle relaxation.
- Glycinate: Aids in sleep, muscle recovery and bone health.
- Taurate: Regulates blood pressure for general heart health.
- Chloride: Improves blood pressure, osteoporosis and migraines.
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Different types of magnesium application
If you find it difficult to eat your magnesium, you may consider some of these alternatives that can supplement your diet.
Magnesium flakes
Think less fish food and more like bath salts. The flakes are a highly concentrated form of magnesium that is often used in a full body or foot bath. It’s absorbed through the skin to give you all the benefits without having to take an oral supplement. It can soothe the mind and muscles, help with eczema and ease fatigue and headaches.
Magnesium lotion or cream
Lotion or cream is similarly applied to the skin like an oil. Depending on the type or brand, it can be super nourishing for the skin as it can also act as a moisturiser for the body. Lotion is a popular method of application as it can be easily incorporated into your daily schedule before bed or after a shower.
Magnesium powder
Magnesium powder is a type of supplement that you take orally. It is recommended you add your correct amount into a drink like water or a smoothie to help with possible side effects like an upset stomach. It can also be found in a pill form.
Magnesium oil/spray
Funnily enough, it’s not actually an oil. It’s a mix of magnesium chloride flakes and water that gives it an oil-like finish. It’s applied to the skin in areas like the arms, legs and torso via a spray bottle. Like a lotion, the goodness is absorbed through the skin. Different brands will have different formulations that require different forms of application.
Is it okay to have magnesium every day?
Generally speaking, it’s perfectly safe to take or apply everyday given you’re within your recommended daily dosage. However, in saying that, do your due diligence speak to the professionals who know best and listen to your body.
Does magnesium help you sleep?
Remember that viral “sleepy girl mocktail” from 2024? Basically, it was a concoction made famous on TikTok where people are drinking a mix of tart cherry juice, powdered magnesium supplement and soda water. And it was backed by science—with research backing the idea that these ingredients improved sleep outcomes.
This article provides general information around supplements only. For customised medical support, please seek the advice of your GP or healthcare professional.
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