Why should you care about magnesium? Chances are you’re familiar with the big ones, like iron, vitamin C and D, and calcium. But does magnesium deserve more attention. For sure.

Did you know that this overlooked (and totally under-recognized) mineral is needed for over 300 reactions in the human body? Turns out that magnesium is a key nutrient to keep our bodies happy and healthy.

If you do a quick search online you will see it has been said to lower stress, help with sleep, lowers blood pressure and blood sugar, helps to combat depression and anxiety, strengthens bones, and increases testosterone levels. It’s been linked to everything from improved cognitive function to reduced period pains, as well as boosting your workouts (yes, really).

Here’s the kicker, most adults don’t get enough magnesium. How would you know that you may be deficient? A few telltale signs that you might need more magnesium may include:

• Sore and twitchy muscles, especially at night.
• More than usual pre-period bloating, headaches, and sugar cravings.
• Trouble sleeping.
• Chronic stress.
• Numbness or tingling in the hands or feet.
• Heart palpitations.

Also, if you’re experiencing loss of appetite, constipation, fatigue or general weakness, or depression and anxiety, talk to your doctor. Research has shown that low magnesium intake can lead to an increased risk of type 2 diabetes, high blood pressure, inflammation, heart disease, stroke, migraines, asthma, and colon cancer.

Having sufficient amounts of this micronutrient has both physical and mental benefits.  Magnesium also referred to as “nature’s tranquilizer” plays a key role in regulating the chemicals in the brain that helps us to switch off. It maintains heart health and studies show that magnesium helps with arterial fibrillation and high blood pressure. It aids healthy blood sugar levels and is a major player in glutathione, the body’s master antioxidant which impacts a healthy immune system.

Can you get enough magnesium through food? Yes, you can, especially if you fill up on magnesium rich foods such as pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, peanut butter, potatoes, rice, oatmeal, bananas, guavas, dried figs, salmon, and milk.

So, if magnesium is so important to optimum body function, should you consider taking a supplement? Although magnesium is an essential micro-nutrient, we need relatively small amounts of it. And yes, it is possible to get too much of a good thing, which is why it’s important to talk to your doctor about your individual need before taking a magnesium supplement. Too much magnesium from supplements can lead to toxicity and cause symptoms such as nausea, abdominal cramping, diarrhea, flushing of the face, and lethargy.

Adequate magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. Enjoying a variety of magnesium-rich foods may ensure you’re getting enough of this nutrient in your diet.

Talk to your GP if you are concerned about your magnesium intake.

Source: healthdirect.gov.au, webmd.com, nebraskamed.com, womenshealthmag.com, menshealth.com, cosmopolitan.com, healthline.com