Need More Energy? Magnesium May Help
Magnesium, known as the anti-stress and sleep mineral, is also needed for energy production. Magnesium enables your cells to produce energy needed to perform daily bodily functions such as digestion, absorption, and utilization of macronutrients (protein, fats, and carbohydrates).
Studies show that magnesium supplementation may improve energy levels and reduce fatigue in individuals with low magnesium levels (International Journal of Endocrinology) or during exercise (Nutrients).
Magnesium deficiency has become more common in recent years. Magnesium deficiency can occur with low intake of magnesium-rich foods or use of certain medications that can cause magnesium loss and deficiency. Individuals with a greater risk of magnesium deficiency include those with digestive issues such as Crohn's disease and pancreatitis, Type 2 diabetes, poor dietary intake, and chronic alcoholism. The effects of low magnesium can be mild to severe (Cleveland Clinic). Some of the first signs of magnesium deficiency can be fatigue, loss of appetite, muscle spasms, nausea, and weakness. Severe magnesium deficiency can result in seizures, numbness and tingling, and abnormal heart rhythms.
Food Sources of Magnesium
Good food sources of magnesium include leafy green vegetables, dried beans, nuts, seeds, whole grains, bananas, avocado, and dark chocolate. Consuming magnesium-rich foods is the preferred way to improve magnesium levels, however, your physician may suggest magnesium supplementation to quickly improve your magnesium levels if levels are very low.
Is Magnesium Supplementation For You?
The recommended daily intake of magnesium for an adult woman is 310 — 320 milligrams, while the amount for an adult male is 400 — 420 milligrams. Although it is recommended to consume magnesium via food sources to meet daily recommendations, supplementation is also an option when magnesium levels are determined to be very low.
There are a range of magnesium supplements available. Magnesium glycinate promotes relaxation and sleep which can increase energy production while decreasing fatigue. Magnesium chloride is often used in magnesium oils or bath salts to relax muscles, but because it is absorbed through the skin, its effect on energy production is minimal. Magnesium oxide is the most common form of magnesium supplement and in low doses, helps to increase energy and reduce fatigue. Magnesium citrate is better absorbed by the body than magnesium oxide and is often used to treat constipation because of its mild laxative effect.
Magnesium is essential for energy production and a deficiency in magnesium can result in decreased energy levels and increased fatigue. To maintain healthy levels of magnesium, it’s important to eat a balanced diet that includes magnesium-rich foods. And if you’re unable to do so, a magnesium supplement may be the way to go.