Does Magnesium Really Work? Here’s How it Improves Your Physical Health

Magnesium is essential for over 300 chemical processes in the body; including muscle and nerve function, regulating blood pressure and supporting the immune system. However, according to BetterYou, more than 50% of South Africans consume less than the recommended daily amount.

Health experts recommend men between 19 and 50 years old take in 400 to 420 mg of magnesium daily, which is a fair amount given what’s only available in modern diets and supplements.

Magnesium deficiency can include symptoms such as loss of appetite, nausea, cramps, fatigue, numbness and abnormal heart rhythms and can be difficult to diagnose. A recent study, published in the medical journal Nutrients, found that magnesium deficiency may contribute to conditions such as Irritable Bowel Disease (IBD), hypertension, cardiovascular disease, type 2 diabetes, osteoporosis and migraine headaches.

Magnesium has many benefits, from boosting athletic performance to regulating blood sugar levels, and your mood. Although it’s found in a variety of foods ranging from leafy greens to nuts, seeds, and beans, many people don’t get enough in their diet. If you’re still unsure of how magnesium can help improve your health, here are 4 evidence-based health benefits of magnesium, along with some simple tried and tested ways to increase your magnesium intake.

1. May help symptoms of Irritable Bowel Disease, fatigue and depression

A recent study found that people with Irritable Bowel Disease (IBD) may be magnesium deficient, and that magnesium supplementation may help ease symptoms such as fatigue, cramps, depression and insomnia. What’s more, findings show that supplementing with magnesium may improve IBD symptoms and sleep quality in patients.

There are over 3,500 new cases of IBD in South Africa each year and incidents are increasing. The disease can be debilitating and affect men and women of all ages.

Health expert Vanessa Ascencao says IBD is commonly linked to stress, so it’s important to get enough sleep and try stress-reducing exercises such as walking in nature or yoga and mind-body techniques such as meditation and deep breathing exercises.

“Adjust your diet to include more whole, anti-inflammatory foods such as pumpkin and chia seeds, green leafy vegetables such as spinach and kale, almonds and cashews, wild-caught salmon, bananas, avocados, turmeric, ginger, olive oil and dark chocolate,” says Ascencao.

Tried & tested:

In addition to a healthy diet, try high-quality, bioavailable supplements such as BetterYou Magnesium Oil Body Spray, which according to Ascencao, has been proven to provide superior absorption compared to traditional tablets or capsules, and work five times faster.

10 sprays of this high-concentration magnesium mineral spray delivers 200mg of magnesium, and the spray is recommended to be used after a shower or bath to aid absorption, as the skin is warm, and the pores are open. When applying, concentrate on joints, muscles and areas of concern. 

I’ve been using this magnesium spray for active rest days when I’m not hitting the gym. If I’m having a shower in the morning, I treat my skin to a few sprays and start my day off with a little bit of magnesium magic. It absorbs into the skin quickly without leaving a film or oily feeling on the skin, so you can get dressed and head out the door in a flash.

2. Reduced Headaches and migraines

Migraine headaches can be painful and often cause symptoms such as nausea, vomiting, and sensitivity to light and noise. Experts recommend magnesium for the treatment of regular headaches and migraine, citing the mineral as a really basic intervention that can make a massive difference.

A review published in the journal Headache suggested that consuming 600 mg of magnesium regularly in the diet may help prevent headaches, though the authors noted that more studies are needed. Both the American Academy of Neurology and the American Headache Society list magnesium as ”probably effective” for migraine prevention.

To reap the benefits of magnesium as a headache fighter, try to consume more magnesium-rich foods, and have a supplement on hand for times when extra stress or travel may trigger head pain.

3. Improved sleep

Magnesium supplements are often used as a natural remedy for sleep issues, such as insomnia. What’s more, muscle twitching at night can disturb your sleep and prevent you from enjoying a deep sleep. A mineral imbalance frequently causes twitching or cramping, so magnesium is often an easy place to start when treating this symptom.

Magnesium can help to regulate several neurotransmitters involved in sleep, such as gamma-aminobutyric acid. It may also help promote calm or improve mood or anxiety, which will set the stage for better rest. Of course, it’s important to know what the issue is that’s getting in the way of your sleep, as that will inform what type of magnesium supplement is best to take.

One review in older adults with insomnia found that magnesium supplements lowered the amount of time it took people to fall asleep by an average of 17 minutes. At the same time, another study in nearly 4,000 adults linked increased intake of magnesium to improvements in sleep quality and sleep duration.

Tried & tested:

One of the best ways to unwind before bed and get the full benefits of magnesium for sleep is the BetterYou Magnesium Sleep Body Spray. This easy-to-use spray combines Zechstein magnesium with lavender and chamomile. The powerful magnesium supplement helps to promote deep relaxation, a sense of well-being and natural, peaceful sleep.

10 sprays of this topical supplement delivers 75mg of magnesium, enhanced with essential oils. The spray is a convenient alternative to tablets and capsules and is a great natural sleep aid if you’re looking to avoid sleeping tablets. What’s more, it also helps to relieve muscle tension while relaxing the senses and triggering your body to prepare for sleep. The spray immediately absorbs when sprayed onto the skin, and there’s no oily residue left behind. I’ve been using it every night before bed, and it has helped tremendously to calm my over-active mind and senses at bedtime.

4. Improved muscle function & recovery

Magnesium is an electrolyte, essential for muscle contraction and relaxation. It also plays an important role in energy metabolism, along with maintaining normal muscle physiology. What’s more, magnesium it is said that regular supplementation with magnesium may boost exercise performance.

Physically active people may be even more vulnerable to lower levels of magnesium or magnesium deficiency, which may impact their exercise performance. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. So, knowing that many people may not take in enough magnesium daily, it’s clear that if you love to work out, then using a magnesium supplement is even more important.

Getting in enough dietary magnesium is key, and for days when you just can’t hit those numbers, supplementation can go a long way to helping to restore healthy magnesium levels. Studies show that magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient.

Tried & tested:

Using a magnesium supplement like BetterYou Magnesium Joint Body Spray helps to replenish the body’s magnesium levels after intense exercise and sport. Just a few sprays of this wonderful product is all it takes for your muscles to relax after a hectic session at the gym. 

Formulated to help you stay supple and flexible, this topical magnesium supplement is enhanced with glucosamine for optimal muscle recovery. The cooling effect of menthol and eucalyptus oil further works to relieve tired muscles. The spray is designed for direct muscle and joint application, with 10 sprays delivering 100mg of magnesium and 50mg of glucosamine. It’s ideal for helping to support normal joint function and is my go-to for relieving muscle stiffness after an intense resistance training session. Just like the other sprays in the range, this joint-loving oil spray absorbs into the skin immediately.

It is one of the best post-workout muscle sprays I have used to date, and I have been using it religiously after every gym session. I’ve been using it for the past few weeks, and it has made a huge difference in my recovery. I usually combine the spray with BetterYou Magnesium Flakes after a particularly intense workout – applying the spray immediately after getting out of the bath while my pores are still open and ready to soak in more magnesium goodness.