From Stress to Sleep: The Many Benefits of Magnesium

CLEVELAND - We’ve heard a lot about protein and creatine lately, and now it seems like magnesium is growing in popularity too – and for good reason. 

As Julia Zumpano, RD, a registered dietitian with Cleveland Clinic explains, the mineral offers many health benefits.  

“It’s responsible for over 300 enzymatic reactions in our body. So, it’s essential and it really does help support the body in so many ways. It can help with sleep and relaxation. It can help with bowel regulation. It can help with muscle contractions,” said Zumpano.

Zumpano said magnesium can be found in foods like nuts, leafy greens, beans, whole grains and even dark chocolate. 

If a person is eating those foods on a regular basis, then they are probably meeting their magnesium needs. 

However, studies show that’s often not the case. 

A majority of Americans are not eating enough foods with magnesium, which is where a magnesium supplement may be helpful. 

Zumpano notes that there are different forms of magnesium, so it’s important to know which one is right for you. 

Magnesium glycinate, for example, is best used for stress, sleep, muscle relaxation and cognitive function. 

“The form that’s most often recommended is magnesium glycinate because it’s absorbed and utilized best by the body. Magnesium citrate is commonly used for constipation. So, if you’re using it for that purpose alone, magnesium citrate is probably the better way to go. If you’re using it in an overall supplemental standpoint, on a daily basis and to aid with sleep, the glycinate is the way to go,” she said.

She adds that dietary supplements are not regulated by the FDA, so be sure to only buy reputable brands that have been third-party tested.