Magnesium Balance: Naturopathic Insights
Magnesium is one of my favourite minerals. While many people think it’s just for muscle cramps, it’s actually a "magic mineral" that supports many aspects of your health.
Magnesium plays a key role in balancing two important neurotransmitters in your brain: glutamate and GABA. Glutamate is like the gas pedal—it stimulates brain activity and, in excess, can lead to anxiety. GABA, on the other hand, acts like the brake—it calms the brain, reducing anxiety and promoting relaxation. Magnesium helps maintain the balance between glutamate and GABA, preventing overstimulation, which is especially important if you struggle with mood disorders or sleep problems.
People with insomnia, depression, or chronic stress often have an imbalance—too much glutamate and not enough GABA. Magnesium is essential for helping convert glutamate into GABA, and it also supports overall brain health by acting as a neuroprotective agent. It even aids in brain recovery after trauma or injury.
Magnesium is crucial for sleep as well because it acts as a cofactor for melatonin, the hormone responsible for regulating your sleep-wake cycle. Low magnesium levels can disrupt melatonin production, leading to sleep disturbances.
For women dealing with hormonal imbalances, magnesium is particularly beneficial. It relaxes muscles, eases menstrual cramps, relieves tension headaches, and even acts as a natural calcium channel blocker, helping to balance muscle contraction and relaxation.
Another great benefit of magnesium is its role in energy production. Your body needs it to produce ATP, the molecule that stores and transfers energy in cells. Magnesium also has anti-inflammatory properties, which can provide relief in cases of chronic pain, particularly when the nervous system is overstimulated.
Magnesium deficiency doesn’t always show up in blood tests, so it’s important to pay attention to symptoms like muscle tension, cramps, anxiety, and mood changes. Several factors can deplete magnesium levels, such as stress, alcohol, caffeine, lack of sleep, certain medications, and even excessive sweating.
You can boost your magnesium intake with foods like leafy greens, avocados, seeds, and nuts, but for therapeutic effects, supplements are often needed. A therapeutic dose typically ranges from 300-600 mg of magnesium per day, depending on your needs.
There are different forms of magnesium supplements. Magnesium bisglycinate is highly absorbable and ideal for stress and energy support. Magnesium oxide, on the other hand, primarily acts as a laxative. Chelated magnesium is useful for improving blood levels, while magnesium citrate is effective for bowel cleansing.
Lastly, if you’re dealing with insomnia, avoid taking magnesium with B vitamins at night, as B vitamins can be stimulating. It’s better to take them earlier in the day.