If it sounds complicated, that’s because it is. All you need to know is that NMDA and GABA “play an important role in learning and memory,” says Dr Harry Jarrett, head of science and research at Heights. He adds that GABA also helps to regulate stress and calm anxiety in the body, which, in turn, supports concentration and mental clarity.
“Some symptoms of magnesium deficiency can present as restlessness, lack of attention and fatigue,” Dr Jarrett notes. By improving the quality of your sleep, magnesium will also help you feel more alert the following day.
2. To calm anxiety and boost your mood
Magnesium is often referred to as the ‘calming mineral’ because of its role in supporting NMDA and GABA and the “the nervous system in general,” says Rhian. It also mediates our stress response.
“Our body uses magnesium stores to help buffer the effects of acute stress. But when stress is chronic, it leads to progressive magnesium loss. Low levels of magnesium then exacerbate stress,” explains Rhian. If you’re going through a stressful time, it’s worth taking magnesium in the morning to support you throughout the day.
3. For increased energy
Magnesium plays a crucial part in the body’s production of energy. Rhian says, “It’s important in the production of cellular energy,” which ensures that our muscles have enough fuel to function when we work out.
4. To improve your gym workouts
“Magnesium has a calming effect on the nervous system, but it also plays an essential role in keeping our muscles relaxed,” says Rhian.
Benefits of taking magnesium at night
It’s best to take magnesium supplements at night if you are using them for better sleep, anxiety and muscle recovery.
1. For improved sleep and relaxation
“One way magnesium can improve sleep is by regulating the body’s level of the hormone melatonin,” Dr Jarrett explains. In fact, he says, a recent study found that those taking magnesium supplements (compared to a dummy tablet) had an increase of melatonin in their bloodstream and stayed asleep for longer.
2. To aid muscle repair post gym
When we exercise, acute inflammation naturally occurs as a part of the recovery process. “In addition to its role in relaxing stiff muscles, magnesium has been shown to reduce C Reactive Protein (CRP), a marker of inflammation, and increase Nitric Oxide (NO), which encourages blood flow and lactic acid excretion, making it an essential mineral for muscle recovery,” says Rhian.
Benefits of taking magnesium at any time of day
Whether you choose to top up your magnesium in the morning or at night—or take it in a twice-daily multivitamin—you can expect:
1. A stronger immune system
Magnesium is involved in the adaptive immune system, which protects you from illnesses you’ve had before, says Rhian. It also supports your first line of defence against new germs and viruses.
2. Improved bone health
“Magnesium is involved both directly and indirectly with bone health,” says Rhian. She points out that magnesium helps the body to use bone-strengthening vitamin D and calcium effectively.
3. A mood boost
One study “reported significant improvements in depression scores following magnesium supplementation,” says Dr Jarrett, who also spotlights its positive effects on melatonin for improved sleep and the stress hormone cortisol.
4. Improved heart health
Heights recently collaborated with researchers at King’s College London to look at the impact of magnesium on human health. “We found a number of studies reporting that magnesium supplementation lowered systolic and diastolic blood pressure when compared to a placebo, improving heart health,” Dr Jarrett says.
5. Fewer migraines
“The same review found a number of studies reported that taking magnesium supplements significantly reduced the frequency and intensity of migraines by up to 42%,” says Dr Jarrett.
How to get more magnesium
Food
Good sources of magnesium include vegetables such as spinach, brussels sprouts, broccoli, edamame and black beans. Avocados and bananas are high in this mineral, too, or try snacking on pumpkin seeds, almonds and cashew nuts. A portion of salmon served with quinoa or brown rice will also boost your magnesium intake.
Supplements
While it’s possible to get enough magnesium from our diets, it’s not often happening, says Rhian. “The National Diet + Nutrition Survey revealed that, in the UK, most of us aren’t getting enough magnesium from food alone” – which is where the best magnesium supplements can offer additional support should you need it.
How much magnesium should you take in a day?
The recommended amount of magnesium women need is 270mg a day. It’s important to stick to these recommended guidelines as “very high doses in magnesium supplements [over 350mg ] can cause unwanted side effects such as diarrhoea and, in more serious cases, irregular heartbeat and muscle weakness,” warns Dr Jarrett.
This story first appeared on glamour.com
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