The Truth About Magnesium
Written by Nicola Moulton
3 Dec 2022
1. What exactly is Magnesium?
It’s a mineral that’s present in every single cell in the body, from your bones to your brain. And it works HARD: it’s involved in over 300 different metabolic functions. This is why, when you’re reading about wellness, it comes up a lot - with very good reason.
2. What are the benefits of taking Magnesium?
Because it’s found in every cell of the body, the ways in which magnesium can help to support health and wellbeing in the body actually adds up to a pretty long list. It supports the nervous system, as well as supporting a healthy psychological function, helps with normal energy production and also aids the reduction of tiredness and fatigue. It also contributes to electrolyte balance and supports healthy muscle function, too.
Up to 60% of the magnesium in your body is found in your bones
One of its main functions is actually to do with bone health: up to 60% of the magnesium in your body is found in your bones. (While most people are aware of the importance of making sure they get enough calcium and Vitamin D, not everyone is aware that magnesium is also important in maintaining healthy bones).
3. Why would someone take a Magnesium supplement?
So many reasons. It may be because they are worried that their diet is not providing all the body needs, or that some of their diet and lifestyle habits are creating a need for certain nutrients. The most common reason to try a magnesium supplement, though, is to help support a hectic life, for all the reasons we’ve already mentioned - most notably the fact that magnesium can help provide support for the nervous system and psychological function, as well as helping to reduce tiredness and fatigue.
4. Can't you just get it from your food?
Magnesium can absolutely be obtained from your diet. Excellent sources include:
Green leafy vegetables
Nuts & seeds
But sometimes, you know, like those days when you’re existing on caffeine and chocolate to make it through a deadline, or the only thing left in the cupboard is cereal - your diet may not provide everything you need. The fact that magnesium can be depleted by some of our favourite habits (including drinking coffee, tea or alcohol and eating a diet high in refined sugar) is why many nutritionists suggest that people may benefit from taking a magnesium supplement. (It is important to be clear that supplements are not intended to provide a substitute for a healthy diet, but they can help to fill in gaps, when required).
Magnesium can be depleted by drinking coffee, tea or alcohol and a diet high in refined sugar
5. What's the best way to take Magnesium?
The best way to get magnesium is obviously to make sure your diet provides lots of magnesium-rich foods. However, if you want to try a supplement, be aware that they are not all the same. Magnesium needs to be combined with other compounds to help the body digest and utilise it. There are many different formats available, and some are easier to absorb than others. It is thought that two of the most bioavailable forms to use are Magnesium Bisglycinate, and Magnesium Malate. BEAUTY PIE’s Daily Magnesium uses a combination of both.
6. What's the right daily dose of Magnesium for me?
Great question! We are all different, so we will all have different needs. Think about why you want to try a magnesium supplement. If you are simply trying to fill in possible gaps in your diet, because (apart from generous quantities of dark chocolate), you are not eating a lot of those magnesium rich foods, then one 100mg capsule per day will be plenty. However, if you are looking for a little extra support for the nervous system, or a reduction in tiredness and fatigue, then it may be a good idea to start with three 100mg capsules a day.
7. Can you take too much Magnesium?
Yes, absolutely - as with everything, this is always possible. However, this would only be if you took more than the dose stated on the pack, or you took several different magnesium supplements all at the same time. If you follow the instructions on your jar, even alongside the best diet in the world, you will have nothing to worry about and no risk of taking too much.
8. Are there any other supplements you shouldn't take at the same time as Magnesium?
Only other magnesium supplements! Magnesium is a vital nutrient that your body needs and does not interfere with other supplements. And actually, you may find that some supplements are complementary to magnesium. For example, Vitamin D can also help to support healthy bones, while taking 250mg DHA (found in fish oils like Biomega) helps to support healthy brain function.
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