Start taking magnesium supplements for your health

MAGNESIUM supplements have gained popularity in recent times for several reasons, including many people becoming more aware that magnesium deficiency is common, especially due to modern diets high in processed foods, which often lack sufficient magnesium. Also, its help as a sleep aid has driven awareness, as it is also recognised for its broad range of health benefits.

Dietician Claudhia Ashley said magnesium is known to help with anxiety, depression and sleep disorders, making it appealing to those looking for natural remedies to support mental well-being.

“The fitness community also promotes magnesium for muscle recovery, cramp prevention, and overall performance enhancement,” she said, explaining that as more people engage in regular exercise and seek to optimise their recovery, magnesium supplements have become a go-to option.

“An increasing number of scientific studies and articles emphasise the benefits of magnesium, especially for cardiovascular health, bone density and metabolic functions. This growing body of evidence supports its use and encourages more people to try magnesium supplements,” she added.

She said magnesium supplements come in various forms (pills, powders, oils, and gummies), making them convenient and appealing to different preferences.

“There is a growing preference for natural and alternative medicine over pharmaceuticals. Magnesium, being a naturally occurring mineral with a wide range of health benefits, fits well within this trend, appealing to those looking for natural health solutions,” she said.

Here are some of the key advantages of magnesium supplements that she listed:

BONE HEALTH

Magnesium is crucial for bone formation and maintaining bone density. It helps in the absorption and metabolism of calcium, which is vital for strong bones and can help prevent osteoporosis, especially important for women as they age.

PREMENSTRUAL SYNDROME (PMS) RELIEF

Magnesium can alleviate symptoms of PMS, such as bloating, mood swings, and irritability. It may help by reducing inflammation, stabilising mood, and regulating hormones.

MENOPAUSE SYMPTOM RELIEF

Magnesium can help manage menopause symptoms, such as hot flashes, sleep disturbances, and mood swings. It also supports bone health during this period when women are at higher risk of bone density loss.

HEART HEALTH

Magnesium plays a role in maintaining a healthy cardiovascular system. It helps regulate blood pressure, supports heart muscle function, and can reduce the risk of heart disease, which is particularly relevant for women post-menopause when the risk increases.

MENTAL HEALTH

Magnesium is linked to mood regulation and can help with conditions such as anxiety and depression. Adequate magnesium levels are essential for brain function and neurotransmitter balance.

MUSCLE FUNCTION AND RELAXATION

Magnesium aids in muscle function and can prevent cramps and spasms, which is beneficial for physically active women and those who experience leg cramps, particularly during pregnancy.

BLOOD SUGAR REGULATION

Magnesium helps regulate blood sugar levels and can improve insulin sensitivity, which is important for preventing type 2 diabetes, a condition more prevalent among women with polycystic ovary syndrome.

Ashley said outside of supplementation, women can ensure adequate magnesium intake through consuming foods rich in magnesium ­– leafy greens like spinach and kale; nuts and seeds like almonds, cashews, sunflower seeds and pumpkin seeds; whole grains like brown rice, quinoa and whole wheat; legumes like black beans, chickpeas and lentils; fruits like bananas and avocados; and fish like mackerel, salmon and halibut.