Unlocking Vitality: The Remarkable Benefits of Magnesium Supplementation
Unlocking Vitality: The Remarkable Benefits of Magnesium Supplementation
As a nutritionist, my hands-down favorite supplement to recommend to clients is magnesium because it helps with many common health conditions. It is also well tolerated by most and inexpensive. Exceeding the ideal dose may lead to loose stools. If this happens, the solution is simply to take less. Almost everyone benefits from additional magnesium because most people are not getting enough from food. Unfortunately, both stress and drinking coffee may deplete magnesium reserves.
Magnesium is often overlooked but crucial for various bodily functions. From cardiovascular health to mood regulation, magnesium offers numerous health benefits. In this post, we’ll explain the benefits of magnesium as well as discuss the differences between the many different forms available to consumers.
Cardiovascular Health:
The heart, our body's hardest-working muscle, requires optimal support to function at its best. Magnesium plays a crucial role in maintaining cardiovascular health in several ways:
Blood Pressure Regulation: Studies have shown that magnesium helps regulate blood pressure by relaxing the blood vessels, thus promoting healthy circulation and reducing the risk of hypertension.
Heart Rhythm Maintenance: Magnesium is involved in the regulation of heart rhythm and contraction. Adequate magnesium levels may help prevent arrhythmias and support overall heart function.
Arterial Health: Research suggests that magnesium may help prevent the hardening and calcification of arteries, reducing the risk of atherosclerosis and related cardiovascular diseases.
Energy Boost:
Feeling tired during the day? Magnesium may help because of the role it plays in energy metabolism, helping to convert food into energy at the cellular level. Here's how magnesium boosts energy levels:
ATP Production: Magnesium is a cofactor in the production of adenosine triphosphate (ATP), the primary energy currency of the body. Without sufficient magnesium, ATP synthesis may be impaired, leading to reduced energy levels.
Muscle Function: Magnesium is essential for proper muscle function, including relaxation and contraction. Adequate magnesium levels may help prevent muscle cramps and promote endurance during physical activity.
Mood Enhancement:
Magnesium plays a crucial role in neurotransmitter function and mood regulation, offering potential benefits for mental well-being.
Magnesium is involved in the synthesis and function of neurotransmitters like serotonin, which regulates mood and promotes feelings of happiness and well-being. Adequate magnesium levels may help support a positive mood.
Stress Reduction:
Stress Reduction: Magnesium acts as a natural relaxant, helping to calm the nervous system and reduce the physiological effects of stress. By promoting relaxation, magnesium may alleviate symptoms of anxiety and depression (Noah, et al., 2021)
Sleep Quality:
Poor sleep can negatively impact mood and exacerbate stress levels. Magnesium supplementation has been linked to improved sleep quality, making it easier to wake up feeling refreshed and rejuvenated (Zhang et al., 2022).
Bone Heath:
Most people understand the importance of calcium to bone health. Magnesium also plays a critical role. 60% of the body’s magnesium is stored in bone. A low-magnesium diet has been shown to promote osteoporosis (Castiglioni et al., 2013).
Migraine Treatment and Prevention:
Magnesium is typically given intravenously to patients admitted to hospital for migraines. Taking oral supplements should be part of migraine prevention (Chiu et al., 2016).
Magnesium and Pain Management:
The neurotransmitter substance P is associated with elevating one’s perception of pain. Low magnesium is associated with higher levels of substance P (Boulis, Boulis & Clauw, 2021).
Let’s take a look at the different kinds of magnesium available to consumers:
Magnesium Glycinate
This is the form that is least likely to cause any GI distress. It is very well-absorbed and a good choice for most people.
Magnesium Citrate
This form of magnesium is well absorbed but may also help with healthy elimination. Therefore, if you want the benefits of magnesium, including a slight laxative effect, magnesium citrate would be the choice for you.
Magnesium Malate
While all forms of magnesium help with muscle aches, magnesium malate may be most helpful. Many products labeled magnesium malate contain additional malic acid which may help with conditions such as fibromyalgia
Magnesium Oxide
This is the form of magnesium most recommended by physicians. Nutritionists consider it a poorly absorbed form of magnesium best suited as a laxative. Interestingly enough, most successful clinical trials use magnesium oxide – underscoring the fact that even a poorly absorbed form of magnesium can be tremendously helpful.
Should You Consider Supplementation?
There are many obstacles to getting optimal amounts of magnesium. Most people do not eat enough magnesium-rich foods such as green veggies, nuts, legumes, and avocado. Others take medications known to deplete magnesium reserves such as acid-suppressing drugs, antacids, steroids, and diuretics. Most of us drink coffee or have high levels of stress. If any of this sounds familiar, consider supplementation.
Who Should Not Take Magnesium Supplements?
According to Mount Sinai, you should consult with your doctor first if you have kidney disease or hyperthyroidism or are taking calcium channel blockers.
Disclaimer
The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.
References:
Boulis, M., Boulis, M. & Clauw, D. (2021) Magnesium and fibromyalgia: a literature review. Sage Journals. https://journals.sagepub.com/doi/10.1177/21501327211038433
Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022–3033. https://doi.org/10.3390/nu5083022
Chiu, H. Y., Yeh, T. H., Huang, Y. C., & Chen, P. Y. (2016). Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician, 19(1), E97–E112 https://www.painphysicianjournal.com/current/pdf?article=MjQ4Nw%3D%3D&journal=93#:~:text=Conclusions%3A%20Intravenous%20magnesium%20reduces%20acute,multimodal%20approach%20to%20reduce%20migraine
Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress and health : journal of the International Society for the Investigation of Stress, 37(5), 1000–1009. https://doi.org/10.1002/smi.3051
Mount Sinai. Magnesium. (retrieved June 27th, 2024) https://www.mountsinai.org/health-library/supplement/magnesium
Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276