Magnesium for Healthy Hair Growth (and Top Foods High in Magnesium)
Our lives have become busy and distracting. And itโs not getting any better, maybe worse. Thereโs work to be done, emails to be dealt with, home to be managed and then every so often a new gadget is launched in the market that appears very cool and you want to get it.
In the midst of the doings and wanting and all the chaos, itโs natural to crave calm and tranquility. Some simple ways you can unwind are going for walks, spending time in nature, reading a book or watching a movie. But thereโs also a mineral that you can use to calm down. And to speed up hair growth. Yes, thereโs a strong connection between staying calm and strong hair, we will see in a bit.
First, about the mineral. So itโs a very ordinary mineral which is a great antidote to stress and helps you relax as well as reduce hair loss. And that mineral isโฆ. Magnesium.
I call this mineral ordinary because itโs found abundantly on the earth. Unlike gold which is very scarce to find, magnesium is the eighth-most abundant element in the earthโs crust and the third most abundant in seawater (after sodium and chlorine).
Though, what is not ordinary is magnesiumโs role in our body.
Along with being calming, itโs a vital nutrient that we require to stay healthy. Magnesium is essential to all cells in our body (including hair cells) and some 300 enzyme functions depend on it. Itโs needed for energy production, building protein, building bone strength and synthesis of DNA and RNA. Besides, magnesium is needed for proper muscle and nerve function, blood glucose control and blood pressure regulation.
You see, magnesium is pretty essential for the functioning of our body. But what about hair growth? Well, magnesium has a few key roles when it comes to growing healthy hair.ย
Does Magnesium Help With Hair Growth?
Even though our hair is dead outside, thereโs a lot of work going on inside the hair follicles to build hair. Since magnesium takes part in making protein as well as the growth of cells, adequate supply of magnesium ensures that our hair is growing stronger and thicker and thereโs no interruption in the hair cycle to cause premature hair fall.
Moreover, magnesium is beneficial for the health of the blood vessels. It helps to relax and dilate the arteries and also reduce its calcification (hardening). Thatโs good news for the entire circulatory system of our body. And for our scalp too. This means that the small, tiny blood vessels of our scalp work better. And bring essential nutrients to the hair follicles and remove harmful waste from them.
Besides, magnesiumโs calming role is also very beneficial in reducing hair loss.
Stress can wreak havoc on our body. It brings about hormonal surge to make us ready to fight or flight. So if you get super stressed over an argument with a friend or a work deadline, your body reacts just as strongly as if youโre facing a real life-or-death situation โ which is rarely the case. An episode of stress prompt the adrenal glands to produce stress hormones like cortisol. And high levels of cortisol are harmful to our hair. They can inhibit the growing phase of hair follicles and put them in the prolonged resting phase, which means no new hair grows.ย ย
How does magnesium help in the stress scenario?
Well, magnesium puts temporary brakes on stress and anxiety. It does this by acting on our nervous system. Magnesium can help subdue the excitatory neurotransmitter (chemical messengers) in our brain โ by helping release the inhibitory neurotransmitter. Thus promoting a more calming and relaxing state.
So next time you are angry with someone and wish they migrate to Mars, munch on some magnesium-rich foods. And save your hair and health. You can still wish that person to migrate to Mars but with a calmer disposition. And that should be okay, I guess.
If you are wondering what foods are rich in magnesium, hereโs a list.
Which Foods are High in Magnesium
The good news is that magnesium is found in many everyday foods:
โ Nuts like cashews, almonds and peanuts are one of the top foods sources.
โ Also, all beans and lentils are high in magnesium. Some common ones are mung beans, chickpeas, kidney beans, black gram (kala chana) and dals.
โ Whole grains too are abundant in magnesium. So wheat, oats, quinoa, millet and buckwheat are good sources.
โ Green leafy vegetables and sea vegetables are also rich in magnesium.
You can get more info on magnesium-rich foods here.
If we look at the foods sources, our daily magnesium need should be met easily. But it may not be the case. Why is thatโฆ
Why Are We Low on Magnesium?
Sadly, our modern ways of farming tax the soil, depleting it of its valuable minerals like magnesium. Moreover, conventional fertilizers do nothing to replenish magnesium levels. So the food that grows on it contains lesser magnesium.
But, we too may be draining magnesium. Taking excess alcohol, salt, coffee, soda and sugary drinks, can deplete the magnesium from our body. And so does prolonged or intense stress. And that causes more stress (as magnesium is the calming mineral). Oops.
Signs You May Have a Magnesium Deficiency
For many people, the signs of magnesium deficiency are mild, vague and may not be noticeable. A routine blood test doesnโt check magnesium levels. However, if your doctor thinks you could be low in magnesium, they will order the test.
So what should you look out for? Some signs of magnesium deficiency may include:
- Muscle cramps and twitches
- Difficulty sleeping
- Anxiety and Irritability
- Migraine headaches
- Constipation
- Hair loss
- Osteoporosis
- Frequent teeth cavities
- High blood pressure
- ADHD
- Asthma
you can see more here
With all the troubles lack of magnesium can cause, resolving the deficiency is relatively simple. Other than eating magnesium-rich foods, there are three ways you can up the magnesium levels, letโs have a lookโฆ
3 Ways to Increase Magnesium Levels: Spray, Soak and Pills
1. Magnesium Oil Spray
2. Epsom Salt Soak
3. Magnesium Pill
1. Magnesium Oil Spray
Contrary to the name, magnesium oil is not a true oil. Itโs a concentrated solution of magnesium crystals mixed with water. But when you apply it on the skin, it feels like an oil. Hence, itโs called magnesium oil.
Magnesium oil can be absorbed via the skin, providing you with this essential mineral. However, thereโs little evidence supporting the transdermal absorption of magnesium. And in most cases, its anecdotal. Anyhow, you can try it for yourself and see if it helps you.
Making magnesium oil is as simple as dissolving salt in water. But since we live in a busy world, you might want to buy a readymade magnesium oil.
To make magnesium oil, you will need:
- Magnesium chloride crystals: 1/2 cup
- Distilled or filtered water: 1/2 cup
- A spray bottle
How to Make:
1. Bring water to boil, then turn off the flame.
2. Now add the magnesium chloride crystal to the hot water and stir until completely dissolved. It will take only a few seconds.
3. Let it cool down and pour it in a spray bottle.
4. You can store this at room temperature. It will keep for 2-3 months.
How to Apply
Just spray magnesium oil (8 to 10 sprays) directly on your skin (arms, legs), massage lightly and leave it on. You can also try Epsom salt soak.
2. Epsom Salt Soak
Epsom salt is another salt of magnesium and goes with chemical name magnesium sulphate. Again, the absorption is via the skin when you do a foot soak or use it as a bath soak.
How to do Epsom salt soak:
Foot soak: Add ยฝ cup Epsom salt to the foot-bath. For relaxing scent, add 5 to 10 drops of essential oils like lavender or rosemary. You can use warm to very warm water, depending on how you like. And let your feet soak for 15 to 20 minutes. Repeat 2-3 times a week.
Relaxing Bath Soak: Add a cup of Epsom salt to bath water and soak for 20 minutes. It also brings relief from body ache and sore muscles.
3. Magnesium Supplements
Lastly, you can take magnesium supplements to meet your magnesium requirement. They are available in a variety of forms: magnesium glycinate, citrate, oxide, aspartate, gluconate, malate and taurate. The upper limit for adults is 350mg.
Note: Taking magnesium orally may cause stomach upset in people with an already sensitive stomach. So, you may want to take it with your meals, and that can help prevent stomach issues.
There are multiple ways you can get magnesium. If taken rightly, magnesium may prove to be magic mineral for your hair and health.
Who Should Avoid Magnesium
Magnesium cannot be substituted for your anti-anxiety medication unless suggested by your doctor. If you have kidney disease, take magnesium only under the doctorโs supervision. In general, if you are ill or on medication, always consult with your doctor before taking any supplements, as it can interact with your medicine.
Can You Take Too Much Magnesium?
Too much magnesium from food is not an issue as the excess amounts get eliminated in the urine. But itโs possible to overdose on magnesium supplements. Some side effects of magnesium toxicity include muscle weakness, lethargy, nausea and hypotension.
Thatโs all about magnesium for now, before we end, letโs recap:
1. Magnesium is an essential mineral for energy production, bulding protein, bone and DNA.
2. Magnesium helps to dilating the blood vessels, improving blood flow all . This means that the hair follicles can receive more blood supply, so more essential nutrients โ which support the growth of healthy, strong hair.
3. And since magnesium has a relaxing and calming effect on our nervous system, it may be beneficial in reducing hair loss due to stress.
Now I would like to hear from you. Ever tried magnesium for hair loss, to help reduce stress or for another reason. Let me know belowโฆ
