Magnesium is an important mineral your body needs to be healthy and perform every day. But many people don’t know what it is or what its role is in the body. Let’s take a look at what magnesium is, how it helps reduce stress, which foods are rich in magnesium, and the right magnesium supplements for you.
What is magnesium?
Magnesium is a vital nutrient important for carbohydrate and fat metabolism, nerve impulses, and supporting muscle relaxation. It also helps maintain normal heart rhythms and cardiovascular function. And, it helps promote a sense of calm and relaxation. In fact, it is used in over 300 enzyme systems in the body!1
Which type of magnesium is right for me?
There are so many different magnesium types; it can be challenging to know which are right for you. Different types of magnesium are important for various purposes and may have different levels of absorption.
Two of the more popular forms of magnesium are magnesium citrate and magnesium bisglycinate. Magnesium citrate is significantly better absorbed than other forms, such as magnesium oxide since it is more soluble.2 Magnesium bisglycinate is also a stable and highly bioavailable form of magnesium, which means it can be readily absorbed and used for its many purposes throughout the body.3
Sisu Magnesium Relaxation Blend delivers 250 mg per serving in bisglycinate and citrate forms.
How does magnesium reduce stress?
Magnesium levels are highly correlated to stress levels. The relationship between the two works both ways: stress depletes magnesium, but magnesium counteracts stress. Hypomagnesemia is an electrolyte disturbance that occurs when there is a low level of magnesium in the blood. Stress and hypomagnesemia both increase each other’s negative effects.4
As a result, magnesium can help reduce stress and promote a calm and relaxed mood. Magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain.5 It also binds to GABA receptors, a neurotransmitter that helps reduce activity in the nervous system, making you feel calmer. Low GABA levels can make it difficult to relax.6
Magnesium-rich foods
Many naturally-grown foods contain magnesium, but its consumption has significantly decreased in the last few decades due to dietary changes. There are still many foods that are rich in magnesium, such as almonds, bananas, black beans, dark green leafy vegetables (such as spinach), oatmeal, or seeds.7
| Food | Amount of Magnesium (in mg) |
| Pumpkin seeds, ¼ cup | 307 mg |
| Almonds, ¼ cup | 88-109 mg |
| Spinach, ½ cup | 125 mg |
| Potato with skin, 1 medium | 47-52 mg |
| Beans, any variety, ¾ cup | 58-89 mg |
Magnesium supplements
If your diet does not contain enough magnesium or simply want an easy way of ensuring that you are getting enough, supplements are a great option. Especially if you’re stressed, supplementing magnesium has been shown to have a stabilizing effect on mood.8
Let’s take a look at a few of our favourite magnesium supplements:
Sisu Magnesium Relaxation Blend: This blend combines magnesium with GABA and L-theanine to help temporarily promote relaxation. Each serving offers 250 mg of magnesium and is non-GMO and vegan / vegetarian friendly. Available in delicious raspberry-lemonade, tart cherry, or honey grapefruit flavours.
Sisu Magnesium Citrate 210 mg: Magnesium is important for many bodily functions, including helping to maintain proper muscle function and tissue formation, energy metabolism, and bone development. This product is 100% magnesium citrate, which is easily absorbed by the body.
Sisu Calcium & Magnesium 1:1: Calcium is crucial for bone health, but magnesium is needed to help with calcium absorption. This formula offers 100 mg of both calcium and magnesium and helps in the development and maintenance of bones and teeth.
The bottom line
From bone health to stress reduction, magnesium plays a crucial role in many of your body’s functions. While many foods contain magnesium, including seeds, nuts, and dark leafy greens, magnesium supplements are a great way to make sure you are getting the necessary amount of magnesium you need.
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Always read and follow the product label. Products may not be suitable for everyone.
1 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/#:~:text=Level%20I%20evidence%20
supports%20the,preeclampsia%2C%20and%20various%20cardiac%20arrhythmias
3 https://www.semanticscholar.org/paper/Magnesium-Bisglycinate-as-safe-form-for-mineral-in-Siebrecht/df3ec33570bc26330097284c53a4a5c3815be905
4 https://www.ncbi.nlm.nih.gov/books/NBK507250/
5 https://pubmed.ncbi.nlm.nih.gov/18799816/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/#:~:text=Magnesium%20also%20modulates%20
activity%20of,the%20stressor%3B%20including%20increasing%20anxiety
7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/#:~:text=Foods%20high%20in%20magnesium%20
include,%2C%20tofu%2C%20and%20whole%20grains
8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
