Magnesium Benefits your Sleep, Skin, Hair and Headaches
Our body needs magnesium even to perform its basic functions and housekeeping. That’s a big deal.
Did you know more than 300 biochemical reactions in your body are managed by magnesium?
Magnesium is one of the unseen heroes behind the rhythm of your heartbeat, the strength in your bones, the shine in your hair, the spring in your step, the flex in your muscle, the calm you feel in deep sleep.
Every cell containing DNA in our body needs magnesium. Here are the proven health benefits of magnesium that’ll tell you why.
7 Science-backed Health Benefits of Magnesium
1. Helps Regulate Sleep, Stress Levels
A study reported that magnesium supplements help in falling asleep faster but may not affect the quality and length of sleep. What’s proven is that magnesium has relaxing effects on your body and may calm anxiety.
2. May Relieve Migraines, Headaches
You read that right!
Magnesium may help reduce the frequency of debilitating migraine episodes and chronic headaches. Clinical studies explain that considerably low levels of magnesium were common in men and women experiencing migraines and headaches.
3. Promotes Bone-building
Men and women consuming magnesium-rich diets have a significantly lower risk of fractures, osteoporosis and other age-related bone diseases. They may also have a higher bone density when compared to those on a magnesium-deficit diet.
4. Supports Skin and Hair Health
Topically applying magnesium-rich ointments, gels and other supplements improves skin hydration and redness due to inflammation. In fact, bathing with magnesium-rich Dead Sea water has been shown to soothe skin allergies and dryness.
5. May Benefit Pregnant Women
Providing magnesium via diet and supplements may reduce risks involved with stillbirths and preterm births, and growth defects in newborns.
However, due to insufficient supporting evidence, magnesium supplementation in pregnant women remains a debatable topic.
6. May Prevent Cardiovascular (Heart) Diseases
7. Supports Energy Production and Muscle Health
In fact, you take lesser energy and oxygen to perform set tasks when there’s enough magnesium in your body. Meaning, you don’t feel tired easily and tend to recover from injuries/trauma quickly. Eating magnesium-rich foods may help relieve muscle cramps, strain and injury.
According to Harvard T.H. Chan School of Public Health, the Recommended Dietary Allowance (RDA) for adults 19–51+ years is 400–420 mg daily for men and 310–320 mg for women.
Pregnancy requires about 350–360 mg daily and lactation, 310–320 mg.
The easiest way to obtain this mineral naturally is via diet. Here are a few foods that are rich in magnesium:
10 Foods Rich in Magnesium
Legumes, dark green leafy vegetables, nuts, seeds and whole grains are good sources of magnesium. It is particularly abundant in:
- Pumpkin seeds
- Soybeans, soymilk
- Fish (salmon)
- Brown rice
- White potatoes
- Milk and yogurt
Check out our recipes section to whip up delicious treats and meals with these foods.
If you’re not a fan of any of these foods, why don’t you give magnesium supplements a shot! You can choose from several forms available in the markets today, namely
- Magnesium glycinate
- Magnesium citrate
- Magnesium aspartate
- Magnesium chloride
- Magnesium sulphate
- Magnesium threonate and so on.
We recommend that you consult your healthcare provider to know the best-suited and safest dosage of magnesium supplements.
Incorporate a healthy portion of magnesium-rich foods in your daily meals to meet the body’s requirements. Enjoy an Epsom salt bath soak or a magnesium salt scrub every once in a while.
Take small steps to maintain optimal magnesium levels and see its magic unfold!
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- Magnesium The Nutrition Source, Harvard T.H. Chan School of Public Health
- The connection between magnesium and sleep Health in a Heartbeat, UFHealth Podcasts
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- An update on magnesium and bone health Biometals. 2021 Aug;34(4):715–736.
- Myth or Reality — Transdermal Magnesium? Nutrients. 2017 Aug; 9(8): 813.
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- Magnesium Micronutrient Information Center, Linus Pauling Institute, Oregon State University
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- Magnesium and Cardiovascular Disease Adv Chronic Kidney Dis. 2018 May;25(3):251–260.
- Lack Energy? Maybe It’s Your Magnesium Level AgResearch Magazine, United States Department of Agriculture
- Magnesium for skeletal muscle cramps Cochrane Database Syst Rev. 2012 Sep; 2012(9): CD009402.