10 Reasons Why You Need Magnesium
Magnesium is a mineral that is essential for many functions in the human body. It is involved in hundreds of biochemical reactions, such as muscle and nerve activity, blood sugar and blood pressure regulation, protein and DNA synthesis, bone health and stress modulation. However, many people do not get enough magnesium from their diet or lose too much due to various factors. Here are 10 reasons why you need magnesium and how to get more of it.
1. Magnesium supports your muscles and nerves
Magnesium is important for the proper functioning of your muscles and nerves. It helps your muscles relax and contract, and it acts as a cofactor for many enzymes that regulate nerve impulses. Magnesium deficiency can cause muscle cramps, spasms, weakness, twitching and tremors. It can also affect your nerve conduction and cause numbness, tingling, pain and seizures1.
2. Magnesium boosts your exercise performance
Magnesium can enhance your physical performance by increasing your energy production, oxygen uptake, electrolyte balance and muscle function. It can also reduce fatigue, inflammation and oxidative stress after exercise1. Studies have shown that magnesium supplementation can improve exercise endurance, strength, power and speed in athletes and non-athletes2.
3. Magnesium combats depression
Magnesium plays a role in mood regulation by modulating the activity of neurotransmitters such as serotonin, dopamine and glutamate. Low levels of magnesium have been linked to an increased risk of depression and anxiety1. Some studies have suggested that magnesium supplementation can improve depressive symptoms in people with mild to moderate depression3.
4. Magnesium supports healthy blood sugar levels
Magnesium is essential for the metabolism of glucose and insulin in your body. It helps your cells respond to insulin and use glucose for energy. Magnesium deficiency can impair your insulin sensitivity and increase your risk of type 2 diabetes1. On the other hand, magnesium supplementation can lower your blood sugar levels and improve your glycemic control.
5. Magnesium promotes heart health
Magnesium is vital for the health of your heart and blood vessels. It helps maintain a normal heart rhythm, blood pressure and blood clotting. Magnesium deficiency can cause arrhythmias, hypertension, atherosclerosis, angina and heart attacks1. Conversely, magnesium supplementation can prevent or treat these cardiovascular conditions by improving your vascular function, endothelial function and lipid profile.
6. Magnesium boasts anti-inflammatory benefits
Magnesium has anti-inflammatory properties that can protect you from chronic diseases such as arthritis, asthma, diabetes, cancer and Alzheimer’s disease. Magnesium deficiency can increase the production of pro-inflammatory cytokines and oxidative stress in your body1. By contrast, magnesium supplementation can reduce inflammation markers and oxidative damage in various tissues.
7. Magnesium may help prevent migraine attacks
Magnesium may be beneficial for people who suffer from migraines, which are severe headaches that are often accompanied by nausea, vomiting and sensitivity to light and sound. Magnesium deficiency can trigger or worsen migraine attacks by affecting the blood vessels, neurotransmitters and pain receptors in your brain1. Several studies have shown that magnesium supplementation can reduce the frequency, intensity and duration of migraine attacks.
8. Magnesium may improve PMS symptoms
Magnesium may help women who experience premenstrual syndrome (PMS), which is a group of physical and emotional symptoms that occur before menstruation. Magnesium deficiency can aggravate PMS symptoms such as mood swings, irritability, anxiety, bloating, breast tenderness, cramps and headaches1. Research has indicated that magnesium supplementation can alleviate PMS symptoms by modulating hormonal balance, neurotransmitter function and water retention.
9. Magnesium supports bone health
Magnesium is important for the formation and maintenance of your bones. It helps regulate calcium absorption and deposition in your bones. It also influences the activity of osteoblasts (bone-building cells) and osteoclasts (bone-resorbing cells). Magnesium deficiency can lead to low bone density, osteoporosis and fractures1. On the other hand, magnesium supplementation can increase bone mineral density and prevent bone loss.
10. Magnesium aids sleep quality
Magnesium can help you sleep better by relaxing your muscles and nerves, regulating your circadian rhythm (sleep-wake cycle) and modulating the production of melatonin (sleep hormone). Magnesium deficiency can cause insomnia, restless legs syndrome, sleep apnea and poor sleep quality1. Several studies have demonstrated that magnesium supplementation can improve sleep onset, duration and efficiency in people with sleep disorders or poor sleep quality.
How to get more magnesium
The recommended dietary intake (RDI) for magnesium varies depending on your age, sex and health status. For adults, the RDI ranges from 310 mg/day (females) to 420 mg/day (males)4. However, you may need more magnesium if you have certain conditions, medications, lifestyle factors or dietary habits that increase your magnesium requirements or losses1.
The best way to get more magnesium is to eat a balanced diet that includes foods rich in magnesium, such as green leafy vegetables, legumes, nuts, seeds and whole grains. Some examples of magnesium-rich foods are spinach, kale, broccoli, beans, lentils, almonds, cashews, pumpkin seeds, quinoa and oatmeal1.
However, if you are not able to meet your magnesium needs from food alone, you may consider taking a magnesium supplement. There are different forms of magnesium supplements available, such as magnesium oxide, citrate, chloride, glycinate and malate. The absorption and bioavailability of these forms may vary depending on your individual factors and preferences1.
Before taking a magnesium supplement, you should consult your doctor or pharmacist to determine the appropriate dose, form and duration for you. You should also be aware of the potential side effects and interactions of magnesium supplements with other medications or supplements. The most common side effect of magnesium supplements is diarrhea, which can be avoided by starting with a low dose and gradually increasing it1.
Conclusion
Magnesium is a vital mineral that is involved in many functions in your body. It can support your muscles and nerves, boost your exercise performance, combat depression, support healthy blood sugar levels, promote heart health, boast anti-inflammatory benefits, help prevent migraine attacks, improve PMS symptoms, support bone health and aid sleep quality. However, many people do not get enough magnesium from their diet or lose too much due to various factors. Therefore, it is important to eat a balanced diet that includes foods rich in magnesium or take a magnesium supplement if needed.
References
1: What Are the Health Benefits of Magnesium?
4: Magnesium - health benefits and how much you need | healthdirect
5: 10 reasons why you need magnesium | Metagenics Blog
2: Magnesium and exercise - PubMed
3: Role of magnesium supplementation in the treatment of depression: A randomized clinical trial - PubMed
: Magnesium in Prevention and Therapy - PubMed
: Why all migraine patients should be treated with magnesium - PubMed
: Comparison of the effects of zinc sulfate and placebo on premenstrual syndrome - PubMed