As the days grow colder and shorter, our routines and habits begin to shift. We spend less time outdoors and get less sun exposure. Many of us may also experience changes in mood and stress levels, and our dietary habits might change as certain foods are no longer in season.
Vitamin D initially comes to mind as a key nutrient to watch during the winter, but magnesium may also play a significant role in helping us prepare for winter. Because magnesium is essential for a variety of bodily functions, and people can fall short on their intake, being proactive as winter approaches can help support both body and mind through the seasonal transition.
How Magnesium Supports You in Winter
For many, winter brings a subtle shift in mood. The darker days, cooler temperatures, and reduced sunshine can lead to fatigue and a general case of the “winter blues.” Magnesium can help. Studies suggest that magnesium supports a healthy stress response by helping regulate cortisol levels and neurotransmitter functions – both of which influence mood and energy.
Colder weather can also bring on stiffness, aches, and discomfort. Thanks to its anti-inflammatory and muscle-relaxing properties, magnesium may help ease those seasonal pains. In fact, a review of magnesium supplementation published in Nutrients found that the magnesium intake was linked to a reduction in inflammation markers.
Finally, as the cold and flu season set in, maintaining a strong immune system becomes even more important. Magnesium and the key role it plays in the production of antibodies can help support the body’s natural defenses.
How to Boost Magnesium During Winter
You can help maintain healthy magnesium levels through food and supplementation. Magnesium-rich foods include leafy greens, nuts and seeds, legumes, avocados, dark chocolate, fish, whole grains, and dairy.
For additional support, consider a magnesium supplement. MHP carries a variety of options, including the newly stocked Magnesium 300 by Innate Response Formulas — a trusted choice for optimal absorption and effectiveness.
Magnesium plays a vital role in overall wellness year-round but especially during the winter months. Supporting your magnesium levels now can help you stay balanced, resilient, and ready for whatever the season brings.
These statements have not been evaluated by the Food and Drug Administration.
References
- Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients, 12(6), 1661. https://doi.org/10.3390/nu12061661
- Cuciureanu M. D. and Vink R. (2011). Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press. https://www.ncbi.nlm.nih.gov/books/NBK507250/
- Magnesium for Anxiety: Does it Help? (2023). Cleveland Clinic: Health Essentials. https://health.clevelandclinic.org/magnesium-for-anxiety
- Raman, R. (2023). What Does Magnesium Do for Your Body? Healthline. https://www.healthline.com/nutrition/what-does-magnesium-do#muscle-function
- Ross, M. (2023). Eating MOre Magnesium Can Boost Your Mood – Here’s Why and How. Well+Good. https://www.wellandgood.com/food/magnesium-mood-connection
- Spritzler, F. (2024). 10 Magnesium-Rich Foods That ARe Super Healthy. Healthline. https://www.healthline.com/nutrition/10-foods-high-in-magnesium#bananas
- Trumbler, D. (2024). Do You Need MOre Magnesium in Winter? Understanding Its Role in Mental Health and Sources. Wellness Readers Digest. https://wellnessreadersdigest.com/do-you-need-more-magnesium-in-winter-understanding-its-role-in-mental-health-and-sources/
- Veronese, N., Pizzol, D., Smith, L., Dominguez, L. J., & Barbagallo, M. (2022). Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials. Nutrients, 14(3), 679. https://doi.org/10.3390/nu14030679