Importance Of Magnesium On Our Mental Health And Rest

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Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. 

Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.

Shortage of magnesium expresses itself in the body and mind as : 

  • Muscle weakness or cramps

  • Trembling

  • Convulsions

  • Psychological changes such as :

  • Increased irritability

  • Anxiety

  • Depression and psychosis.

There is a lot of evidence that magnesium deficiency causes mental illnesses as it also plays a role in the transmission of nerve impulses in the brain. So if you are suffering from or recovering from depression, anxiety or any other mental ailment implementing more magnesium in your diet is a must!

Benefits of Magnesium :

  • Brings peace to the nervous system

  • Provides the burning of carbohydrates and fat

  • Supports good cholesterol levels

  • Cares for the heart

  • Relaxes blood vessels and cramped muscles

  • Provides energy, stamina, and strength

  • Ensures a good night's sleep

  • Helps against migraine

  • Supports strong bones and teeth

  • Supports the hormonal functioning of our body ...

Best sources of magnesium are :

Fruits : 

  • Bananas 

  • Blackberries, strawberries, cranberries, raspberries

  • Apricots 

  • Figs 

  • Dark chocolate - cacao

Vegetables:

  • Avocados

  • lentils

  • Beans

  • Chickpeas

  • Peas and soybeans

  • Basil, 

  • Okra

  • Broccoli

  • Spinach

Nuts and Seeds, Grains :

  • Flax

  • Pumpkin seeds

  • Chia seeds,

  • Whole-grain cereal

  • Potatoes

  • Cashews

  • Almonds

  • Brazil nut

  • Pecans

  • Hazelnuts

  • Walnuts

Seafood :

  • Mackerel

  • Shrimp

  • Salmon

  • Clams

  • Cockles

  • Crab

Supplements:

Most people get more than enough magnesium from foods and do not need to take magnesium supplements.

However, it can be recommended for people with Severe magnesium deficiencies to take supplements , people with digestive disorders, such as celiac disease and chronic diarrhea, or people who have chronic migraines.

Note that Excessive use of magnesium supplements can be toxic! 

High doses of magnesium from supplements or medications can cause nausea, abdominal cramping, and diarrhea.

In addition, magnesium in supplements can interact with some types of antibiotics and other medicines. 

Check with your doctor or pharmacist if you're considering magnesium supplements! 

Another alternative is that You can easily absorb magnesium through the skin by using magnesium oil.

This way, nothing is lost and you do not burden your body and gastrointestinal system.

Here are dosing recommendations based on the research:

  • For sleep/stress 400 mg to 1g a day is best 

  • Muscle spasms: 250-400mg

  • Headaches: 400-600mg

  • Menstrual cramps: 800-1200mg 3 days before the period, 

  • 600mg rest of cycle

  • Bone Health: 300-400mg

  • High Blood pressure: 300-600mg

Thank You for reading!

Elvira Ocran 

Founder of Igzia-health 

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