Benefits of Magnesium
Magnesium is an essential micronutrient, that is naturally present in many foods. However, its deficiency is also pretty common. It is among the three most abundant minerals in the human body. An adult body contains an estimated 25 g of magnesium, and about half of it is present in bone, and the rest in the soft tissues1.
Magnesium is a cofactor in more than 300 enzyme systems. Therefore, many body functions cannot occur properly without magnesium. However, it remains among the underappreciated nutrients. It is essential for protein synthesis, muscle contraction, nerve conduction, energy production, and even for the formation of DNA and RNA. It also plays role in antioxidant pathways and fluid and electrolyte balance2.
Since it is so essential for various body functions, its daily intake is a must. The normal serum level of magnesium is 0.75 and 0.95 millimoles (mmol)/L, and below it is not good for health. It appears that the human body loses 120 mg of magnesium via kidneys each day on average. Therefore, recommended daily intake of magnesium is 420 mg for males and 320 for females1.
However, magnesium is not just a nutrient. At higher dosages, it may act as a therapeutic agent, helping prevent and manage various health conditions.
Health benefits of magnesium
People living with chronic ailments, gastrointestinal issues, diabetes, and older adults are especially at risk of its deficiency. Some of the symptoms of its deficiency are numbness or tingling sensation in hands and feet, muscle cramps, fatigue, seizure, and abnormal heart rhythm.
Higher magnesium intake can help manage the following health conditions:
- Manage blood pressure and improve heart health: Magnesium has a relaxing effect, and it may especially help counter blood pressure increase during periods of stress. Meta-analysis of studies shows that it may help reduce blood pressure a bit. Though the impact is small, it is clinically relevant3. Additionally, it may also boost vascular health, and reduce the risk of cardiovascular events like a heart attack or even stroke.
- Help manage type 2 diabetes: Diabetes is among the most common metabolic disorders. Studies show that magnesium deficiency is quite common in those living with type 2 diabetes. Adequate magnesium intake helps reduce insulin resistance and improves glucose metabolism and vascular tone4.
- Prevent osteoporosis: Half of all the magnesium in the human body is in the bones. Thus, its adequate intake is essential for preventing osteoporosis. Osteoporosis occurs due to bone demineralization, and it is more common in post-menopausal females and older adults.
- Prevent and manage migraine headaches: Magnesium is the most effective supplement to prevent migraine headaches. Some people may even experience reduced severity of migraine headaches with magnesium.
- Help improve mood and prevent depression: Magnesium has a calming impact on nerves. However, it also appears to improve mood and prevent depression. Although researchers are unsure of its mechanism of action, studies show that it works5.
- Reduce inflammation: Magnesium can reduce systemic inflammation, boost the antioxidant capacity of the body, and thus have an antiaging effect, and can help prevent different chronic ailments.
Magnesium has hundreds of amazing health benefits. However, one can only experience such benefits by using supplements with proven bioavailability. Therefore, it is always good to choose supplements that use liposomal technology to ensure maximum and consistent absorption of the supplements.
- Jahnen-Dechent W, Ketteler M. Magnesium basics. Clinical Kidney Journal. 2012;5(Suppl_1):i3-i14. doi:10.1093/ndtplus/sfr163
- Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. International Journal of Endocrinology. 2018;2018:e9041694. doi:10.1155/2018/9041694
- Kass L, Weekes J, Carpenter L. Effect of magnesium supplementation on blood pressure: a meta-analysis. Eur J Clin Nutr. 2012;66(4):411-418. doi:10.1038/ejcn.2012.4
- Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015;6(10):1152-1157. doi:10.4239/wjd.v6.i10.1152
- Serefko A, Szopa A, Wlaź P, et al. Magnesium in depression. Pharmacological Reports. 2013;65(3):547-554. doi:10.1016/S1734-1140(13)71032-6