Magnesium Benefits: What It Can Do For You | Who Should Take It

Magnesium offers incredible health benefits when taken properly. Until recently, magnesium was often overlooked as a supplement.

In this article, we’ll explore some of the key magnesium benefits, who should take magnesium supplements, and how to add magnesium supplements to your diet to enjoy its many health benefits.

After reading this article, you’ll understand why magnesium is an essential supplement for just about everyone!

What is Magnesium?

Magnesium is a mineral. In fact, it’s crucial in keeping our bodies running like a well-oiled machine.

Although the body relies heavily on this mineral for its overall health and functionality, the body doesn’t produce it.

Magnesium is absorbed through food sources and supplementation to ensure the body gets enough of it.

Magnesium helps to regulate different aspects of how the body works, such as muscle and nerve function, protein formation, blood glucose levels, and even energy production.

It’s also crucial for forming strong bones so that we can stay active and healthy!

Magnesium Health Benefits

By taking advantage of magnesium’s health benefits, you can help maintain a healthier lifestyle!

Let’s explore some of the incredible ways magnesium can help improve your well-being so you can learn how best to use and incorporate magnesium into your life to experience those health benefits for yourself.

Involved in Hundreds Of Biochemical Reactions in Your Body

Magnesium is an indispensable part of our lives. This essential mineral participates in hundreds of biochemical reactions, making it important for a wide array of physiological functions.

These include aiding in the absorption of nutrients, maintaining growth, overall health, and well-being processes.

Magnesium contributes to the production of energy and helps activate enzymes that break down carbohydrates, lipids, and proteins into their cellular units. This affects our insulin, which helps stabilize blood sugar levels.

It’s also influential in forming bones and teeth, supporting the immune system and nerve functioning.

Did you know that magnesium plays a key role in muscle contraction and heart rhythm maintenance? A lack of magnesium can negatively impact these functions with serious consequences.

It’s imperative to maintain healthy levels of magnesium in order for us to function optimally! Left unchecked, low levels of magnesium may result in magnesium deficiency, which can lead to many health issues.

May Boost Exercise Performance

Experts have been discovering just how magnesium impacts and supports athletic performance, from intense exercise to regular physical activity.

It helps muscles contract properly, prevents cramping, and helps reduce inflammation for improved recovery following strenuous physical activity.

Magnesium has proven to increase strength and endurance levels, making it easier to push through difficult workouts.

This is largely because it boosts energy levels by aiding in the production of adenosine triphosphate (ATP), our body’s natural energy source.

Magnesium aids in energy production, muscle contraction, oxygen delivery, and endurance—essentially all the key characteristics desired for a high-performance exercise session. 

By understanding the importance of supplementation and incorporating magnesium into your exercise routine, you can maximize your workout results and get the most out of every fitness session.

Boasts Anti-Inflammatory Benefits

One of its most notable advantages is magnesium’s anti-inflammatory action, which makes it a great addition to any wellness routine.

This benefit comes from magnesium’s ability to promote healthy levels of pro-inflammatory compounds like cytokines and prostaglandins while also reducing their production when they are found in too high concentrations.

Magnesium provides antioxidant action, which can help protect cells from damage. By targeting both inflammation and cell health, magnesium plays an important role in protecting us from age-related inflammatory conditions or diseases such as heart disease and arthritis.

May Support Healthy Blood Sugar Levels

Magnesium plays an essential role in keeping our blood sugar levels in check. It helps the body use glucose from carbs and breaks down glycogen, a type of stored sugar, helping to convert it into energy when needed.

Without enough magnesium, glucose is unable to be absorbed properly—leading to spikes and dips in blood sugar levels.

Magnesium also helps reduce stress hormones, like cortisol, which help regulate blood sugar levels as part of the body’s fight-or-flight response.

Studies have even shown that increasing one’s magnesium intake with magnesium supplements can help those with type 2 diabetes better manage their diabetes-related health illnesses.

May Promote Heart Health

Magnesium plays an integral role in promoting heart health. In fact, magnesium deficiency is often linked to high blood pressure, which can increase the risk of heart disease.

Studies have shown that magnesium can help reduce our risks of cardiovascular events like stroke and coronary artery calcification.

Magnesium also has anti-inflammatory properties which can help reduce levels of cholesterol and triglycerides which are two major risk factors for heart disease.

Since magnesium supports improved cardiac functioning through various mechanisms, if you aren’t confident that your magnesium intake is more than adequate, please speak with your healthcare provider.

May Combat Depression

Experts have begun to recognize the importance of magnesium in aiding those suffering from depression.

Magnesium helps the body accept and utilize the hormones responsible for stabilizing mood, enabling the person to feel better both physically and mentally.

Studies suggest that higher doses of magnesium not only can improve symptoms such as fatigue and lack of motivation but can also reduce feelings of sadness or low self-esteem.

This makes magnesium an important factor in treating those who experience depression due to its therapeutic potential without the use of pharmaceuticals.

Magnesium is known to help balance the chemistry of the brain, which can improve mood and overall well-being.

Recent studies are showing that magnesium may alter neurotransmitter levels in the brain such as serotonin and dopamine, two significant neurotransmitters associated with depression.

Help Prevent Migraine Attacks

Magnesium has been gaining traction lately as a potential tool to help prevent migraine attacks. Migraines are an extreme form of headache, causing intense pain and other symptoms.

Sufferers may be able to find relief in magnesium supplements. Research has repeatedly demonstrated magnesium’s effectiveness in preventing migraine attacks, as it helps relax the nerves and affects many of the biochemical processes associated with migraines.

Studies have also shown that oral magnesium is better tolerated than migraine medications, so adding it to your daily routine could be a sensible solution for those looking for a natural preventative treatment without the need for traditional meds.

If you or someone you know is dealing with recurrent or chronic migraine episodes, speak with your doctor about the health benefits of magnesium and increasing your magnesium intake, both through food sources and magnesium supplements.

May Help Reduce Anxiety Symptoms

Research suggests that supplementing with magnesium could help reduce anxiety symptoms, as it works to balance neurotransmitters and hormones in the body that are key components of feeling emotionally stable. It does this by promoting healthy levels of two important brain chemicals, serotonin, and GABA.

Serotonin is known to help regulate mood, while GABA helps lower feelings of nervousness and creates a sense of calmness.

Magnesium can also support relaxation and improve sleep quality, both essential elements in reducing anxiety.

Magnesium supplementation has also been shown to reduce levels of cortisol—the hormone responsible for stress—which can have a great impact on anxiety.

It’s important to note that although its effects might not be immediate, the results of taking magnesium for anxiety are long-lasting and could bring immense relief if taken consistently over time.

May Improve PMS Symptoms

Magnesium is an essential mineral for women’s health and taking a magnesium supplement may be the key to improving PMS symptoms.

Research has suggested that people with PMS tend to have lower levels of magnesium in their bodies and increasing their intake could help lessen the common premenstrual discomforts like bloating, mood swings, cramps, and headaches.

Taking magnesium regularly helps keep menstrual cycles regular and can even reduce the severity of mood disorders like anxiety and depression that often come along with PMS.

If you’re someone who experiences monthly discomfort due to premenstrual syndrome, it might be worth consulting your doctor about adding a magnesium supplement to your daily routine. It could make all the difference!

Support Better Sleep

Adequate sleep is a key ingredient for overall well-being, cognitive performance, and physical health. Magnesium has been found to play an important role in the sleep-wake cycle.

By helping to reduce stress hormones that interfere with sleep, magnesium may promote restful nights of quality REM sleep.

Moreover, it’s been found to help relax muscles and reduce tension throughout the body in a way that makes it easier for your mind and body to relax and drift off into a relaxing slumber.

If adrenal fatigue or other conditions cause light sleeping or frequent awakenings, increasing magnesium intake can be helpful in additional ways like reducing inflammation and balancing blood sugar levels, which assist in staying asleep until morning.

So, if you’re looking to improve your sleep routine without resorting to harsh chemicals or additives, consider how you might benefit from magnesium supplementation.

Promote Bone Health

Magnesium plays a crucial role in bone health. Magnesium works hard to make sure that calcium and vitamin D are absorbed properly into bones, helping strengthen them and prevent brittle bones.

Magnesium stimulates enzymes that aid in the formation of new bone tissue and helps prevent bone cells from breaking down.

Credible research studies have documented that higher concentrations of magnesium can slow down age-related bone loss, increase bone mineral density and reduce fractures caused by osteoporosis.

Magnesium and Health

So, we now know that magnesium is a vital mineral for providing optimal health and well-being. It plays an essential role in countless body processes, including those related to hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

Thankfully, research has shown that an adequate intake of magnesium can help to decrease the risk of developing these all-too-common conditions. 

Let’s take a closer look into the health benefits of magnesium as they pertain to the four above-mentioned health concerns.

Hypertension and Cardiovascular Disease

When it comes to hypertension (high blood pressure) and cardiovascular disease, ensuring that your magnesium intake is adequate to keep your magnesium levels high enough will help reduce blood pressure by supporting relaxed, healthy blood vessels.

It’s worth noting that research also shows that magnesium not only helps manage hypertension but can reduce your risk of developing the condition in the first place.

Magnesium has been proven to reduce the risk of stroke and other complications from heart-related issues.

Research has shown that individuals who have a lower magnesium intake are more likely to develop adverse cardiovascular disease and a higher chance of having hypertension than those with higher magnesium levels.

So, people suffering from chronically high blood pressure may benefit greatly by supplementing their diets with extra magnesium, which has been seen to both normalize heart rate and reduce systolic blood pressure.

In general, it seems clear that there is an important connection between magnesium levels and cardiovascular health.

Type 2 Diabetes

People with Type 2 Diabetes have a particular need to pay attention to their magnesium intake and levels.

Research has shown that higher levels of magnesium in the body can help to manage blood sugar and improve insulin sensitivity for those with type 2 diabetes.

It’s also suggested that magnesium may even help prevent the development of this condition by controlling blood glucose levels.

Therefore, it’s essential for those living with Type 2 Diabetes—as well as those predisposed to the disease—to focus on getting enough magnesium both from the foods they eat as well as through magnesium supplementation.

Osteoporosis

Magnesium plays a pivotal role in maintaining healthy bones and preventing osteoporosis. It’s an essential mineral needed for strong bones and it helps you absorb and use other critical minerals like calcium and phosphorus.

Magnesium helps to synthesize proteins, particularly those that contain collagen, which is necessary for optimal bone structure and strength. 

As magnesium deficiency can lead to an increased risk of developing the disease, it’s important to make sure that your daily diet contains adequate amounts of magnesium, especially if you are at risk of developing osteoporosis.

Maintaining healthy levels of magnesium can boost the body’s natural defenses against this debilitating condition.

For those already affected by osteoporosis, adding magnesium to their diets can help them cope with the condition through better health and improved quality of life.

Migraine Headaches

Experts have discovered a strong connection between magnesium deficiency and migraine headaches, making magnesium supplementation especially important for those who suffer from these recurring and often debilitating episodes.

Magnesium has proven to play a crucial role in reducing the intensity of migraine headaches.

Clinical studies suggest that magnesium could provide relief due to its anti-inflammatory properties and ability to relax smooth muscle tissue.

Additionally, since nerve cells rely on magnesium, this mineral aids in preventing individual cells from becoming overly excitable, which can lead to a migraine attack.

Studies show that almost half of those suffering from migraines have low levels of magnesium, making supplementation a popular option for those dealing with pain and other symptoms. 

Magnesium is Safe and Widely Available

Magnesium deficiency has been steadily on the rise in recent years. Fortunately, it’s relatively easy to treat. It’s not hard to get a healthy supply of magnesium, as it can be sourced quickly and easily through diet or supplementation.

Magnesium is a naturally safe substance with little potential for adverse effects. There are plenty of food sources that are rich in magnesium that can easily be added to your diet.

Alternatively, if you prefer the convenience of supplements, you will also find lots of over-the-counter magnesium supplement options that are both convenient and cost-effective.

Food Sources

Eating magnesium-rich foods can be a great way to supplement our bodies for improved health. Some of the foods that are considered to be high in magnesium include:

• dark leafy greens such as kale and spinach
• nuts and seeds like almonds, walnuts, pumpkin, and sunflower seeds
• beans and legumes like black beans and kidney beans
• fish such as salmon and tuna
• bananas
• avocados
• yogurt
• dark chocolate

Adding these options to your daily meals can be a simple way to naturally up your magnesium intake while enjoying all of their nutritional health benefits.

Supplements

Magnesium is an essential mineral that can be supplemented through pills or powders. If you’re thinking about increasing your intake of magnesium, you have a few different forms and types to choose from.

Supplementing with magnesium through dietary modifications alone is quite challenging, so taking a supplementation option is often the best way to ensure you’re getting enough.

Magnesium citrate, oxide, chloride, and malate are among the most popular types of magnesium supplements; each one leverages its own unique benefits.

There are slow-release capsules, chelated forms, and liquid options. Despite all these choices, studies show that any supplement with good bioavailability will effectively increase your body’s level of magnesium.

No matter which type of magnesium supplement you choose—make sure it comes from a reputable source to receive the desired effects.

Side Effects and Risks Of Magnesium Supplementation

While incorporating magnesium into your daily nutrition routine is wonderful for overall health, you should be aware of the potential side effects and risks associated with supplementing your levels.

Knowing the potential risks ahead of time can help you feel more confident about your decision.

Nausea

When considering magnesium supplementation, nausea is a risk worth keeping in mind. For most people, this only happens when the dose is too high or when it’s consumed alongside specific medications.

Nausea usually dissipates if you reduce your dosage. To avoid potential nausea, it’s best to start with a small dose and gradually build up to the amount recommended.

If you experience any discomfort from taking magnesium supplements, ask your doctor for advice on how to manage the symptoms and continue with your supplementation plan.

Abdominal Cramping

Abdominal cramping is a potential risk from taking magnesium supplements due to the fact that the body can only absorb so much of the nutrient at any given time.

It’s important to be aware of this before starting supplementation of magnesium because, if your body has absorbed too much, it may result in digestive issues such as abdominal cramping.

Those with kidney problems should exercise extreme caution when considering magnesium supplementation and consult a doctor first, since their kidneys may not be able to metabolize it properly.

When used safely and sensibly, magnesium can be an effective supplement for improving overall health and well-being.

Diarrhea

Magnesium is an element that cannot be stored in the body, so excess amounts must pass through the digestive system quickly.

If a person takes too much or their digestion is already weakened in some way, this could result in loose stools or diarrhea.

A good way to avoid this risk is to begin with a lower dosage than the recommended dosage to assess how your body will respond to the magnesium supplements. 

Interactions With Some Types Of Medications

It’s important to note that certain medications can interact with magnesium negatively. This possible side effect or risk exists because taking magnesium supplements together with certain medicines—including antibiotics, diuretics, and medications commonly prescribed for heart conditions—could lead to an excessive amount of this essential mineral in the body.

Examples of undesirable side effects caused by an overdose include constipation, low blood pressure, confusion, and irregular heart rhythms.

In order to avoid these potentially serious health issues, you should always consult your doctor or healthcare provider before buying or consuming any type of natural supplement such as magnesium. Together you can figure out the best plan for your health needs.

Who’s at Risk Of Magnesium Inadequacy?

Knowing who’s at risk of magnesium inadequacy can help people take steps to prevent magnesium deficiency or inadequate levels within their body for overall health and function.

Keep reading to determine whether or not you might be at risk.

People With Gastrointestinal Diseases

People living with certain gastrointestinal diseases may be at risk of magnesium inadequacy due to their inability to absorb magnesium in the intestines.

Common conditions such as celiac disease, Crohn’s disease, ulcerative colitis and other conditions that cause malabsorption can lead to magnesium deficiency due to the reduced ability to absorb this vital mineral.

Magnesium is required for healthy muscle contraction, regular heart rhythm, and many other basic physiological functions—making magnesium intake an essential part of maintaining a well-balanced lifestyle for those suffering from gastrointestinal diseases.

People With Type 2 Diabetes

People with type 2 diabetes are at risk for magnesium inadequacy because their bodies need more magnesium than usual to manage glucose levels. This is because magnesium plays a vital role in regulating blood glucose and insulin sensitivity.

Consequently, if magnesium levels are low, cells become less responsive to the action of insulin, leading to higher blood sugar levels and other related health issues.

Studies have suggested that those with diabetes could be even more susceptible to magnesium deficiency due to the excessive urination associated with elevated blood glucose levels.

People With Alcohol Dependence

Alcohol dependence presents many potential health detriments, one of which is magnesium deficiency.

From increased excretion to impaired magnesium absorption, there are a number of factors that contribute to magnesium inadequacy in those who struggle with alcohol dependence.

As magnesium plays a vital role in the body’s cell activity, regular magnesium deficiencies can eventually lead to further complications such as seizures and heart rhythm irregularities.

Older Adults

Older adults are highly at risk of magnesium inadequacy, due to several factors. Medications they may be taking, such as diuretics and certain antibiotics, can reduce magnesium levels in the body.

Age-related changes to kidneys and intestines also make it more difficult for these vital organs to absorb magnesium.

People over 50 are then at a higher risk of magnesium deficiency because their bodies are not able to take in magnesium efficiently.

How Much Magnesium Should You Take?

When it comes to magnesium intake, everyone has different needs. While magnesium is a key nutrient that our bodies need to function, too much or too little magnesium can negatively affect our health.

How Much Should You Take?

Generally speaking, a magnesium supplement of 310-320 mg per day is ideal for adults who don’t already get enough magnesium through their diet. When taken in the right quantities, magnesium can offer a lot of health benefits.

Which Type Should You Choose?

When it comes to magnesium supplements, there are many options to choose from. It is best to pick a supplement that meets your individual needs and lifestyle.

Consider factors such as pill or capsule type, potential side effects, cost, and availability when selecting a magnesium supplement.

Some formulated pills are absorbed better than others, so it’s important to determine which form of supplement is right for you.

Different types of magnesium can have distinct effects on the body, so make sure you understand the purpose each one serves before deciding which variety is best for you.

With a bit of research, you can find the perfect magnesium supplement to keep your levels in balance.

The Bottom Line

As you can tell from all the information provided, magnesium benefits are abundant and this powerhouse mineral has so much to offer for our health and the overall function of the human body. 

Looking for more information, be sure to check out our Health and Nutrition BLOG. To be sure you’re getting quality supplements for your personal health needs, look no further than our product page. You won’t be disappointed.

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