Magnesium - Why It's Important & How To Get It

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Magnesium is a mineral that people don’t know about much—which is shocking, because it plays a role in a number of important bodily functions, and the majority of us don’t get enough of it. (Yep, as much as 50 percent of us have a magnesium deficiency and don’t even realize it… consider this your wakeup call!) 

In this post, I’ll cover why getting enough magnesium is so essential and give you my recommendations for how you can get your daily dose! 

Why we need magnesium

Unlike some vitamins and minerals, which serve one or two very specific purposes, magnesium has an almost endless list of benefits. In the interest of time, here are a few standout reasons why magnesium matters, especially for women over 50. 

Magnesium can work wonders for stress and anxiety. 

Stress, as we know, is the root of so many conditions, diseases, and health issues in general. It can impact everything from your digestion and gut health to your weight, libido, energy levels, and more. The same goes for anxiety, in some respects. Thankfully, magnesium can help. Many doctors refer to magnesium as the “chill pill,” because it can help rein in your body’s stress levels, stress hormones, and response to stress. By suppressing the release of stress hormones and neurotransmitters like adrenaline and cortisol, magnesium can help take the edge off without making you unable to focus or function regularly.

Obviously if you’re dealing with severe, chronic stress and anxiety, it’s best to talk to a doctor or therapist about it, but for day-to-day stress and worry, taking magnesium could prove beneficial. For anti-anxiety effects, the general recommendation is to take between 75 and 320 milligrams of magnesium per day, in the form of magnesium glycinate. (Note: There are a LOT of different kinds of magnesium, so please pay attention to which kind I’m referring to in this post, and make sure to do your own research as well!)

Magnesium supports heart and brain function, and helps prevent disease. 

If longevity is something you think about (spoiler: I think about it a lot), then preventing disease is probably high on your list of priorities! Magnesium has been shown to support heart and brain health, and can help protect your body against heart disease, type 2 diabetes, osteoporosis, and even cancer. Not to mention, magnesium can also regulate your blood pressure, improve your metabolic function, strengthen your bones and muscles, and boost your immune system. That’s not all—studies have shown that magnesium can help those with joint pain, muscle cramps, restless leg syndrome, constipation, PMS, headaches, depression, and fatigue. Seriously, there’s not much that magnesium can’t help, which is why I recommend it to everyone! 

Magnesium can help you sleep better. 

Finally, the reason I take magnesium… SLEEP! Magnesium can be a gamechanger when it comes to insomnia and/or poor sleep. Not only does it help me fall asleep faster, but the quality of sleep I get when I take it is top notch. Magnesium has been shown in studies to improve sleep quality and duration, because it relieves stress and helps the body relax. Unlike other sleep supplements, magnesium doesn’t leave me feeling groggy or lower energy in the morning. In terms of dosage, for better sleep, the Cleveland Clinic recommends taking 200 mg of magnesium glycinate or magnesium citrate 30 minutes before bed. 

How to get enough magnesium 

The easiest way to ensure that you’re getting enough magnesium is to take a supplement (capsules and powders are most popular). The dosage you take will depend on what you’re taking it for, but generally for women over 50, the RDA is 310 to 320 milligrams. My favorite brand of magnesium is Pure Encapsulations, and I like their Magnesium Glycinate and Magnesium Citrate supplements the best. Here are links, in case you want to get your own:

For those who aren’t looking to resolve a particular issue, or who prefer to get their vitamins and minerals through food, here’s a non-comprehensive list of foods that contain magnesium: 

  • Pumpkin seeds

  • Almonds 

  • Avocados

  • Dark leafy greens (spinach, broccoli, chard, kale)

  • Cashews

  • Peanuts

  • Black beans

  • Edamame

  • Dark chocolate (at least 60 to 69 percent cacao)

  • Peanut butter

  • Brown rice

  • Whole grains 

  • Wheat bran and wheat germ

  • Plain yogurt

  • Oats/oatmeal

  • Flaxseeds

  • Walnuts

  • Bananas

  • Carrots

  • Apples

  • Broccoli

  • Salmon

  • Halibut 

I hope you’ll start adding a magnesium supplement to your daily routine and more magnesium-rich foods to your plate! Doing so has totally transformed my health, and I bet it will transform yours too. 

For more content like this, make sure to check out the Pure Joy Squad—our private community for women over 50!

Xo, 

Renata