What Are Magnesium Supplements Good For?

Magnesium is an important mineral that plays an essential role in more than 300 enzyme processes in your body. Magnesium supplements improve bone health, treat PMS, aid with sleep and help with many other functions.

Magnesium is an important mineral that plays an essential role in more than 300 enzyme processes in your body. Some food sources such as lion’s mane mushrooms are a good source of magnesium. We will look at some other important sources and the health benefits of magnesium.

Magnesium plays a critical role in many physiological functions of the body, including several cellular processes. Some of these processes include muscle and nerve function, regulating blood pressure, building proteins, development of bones, and enabling immune system functions.

Magnesium also modulates sodium and potassium ion transportation systems in numerous tissues that produce energy within the body. 

More than half of the magnesium in your body is stored in the bones and the rest is distributed amongst your tissues.

The recommended dietary allowance for magnesium for male adults is around 400 milligrams per day and, for women, around 320 milligrams. Pregnant women should have around 360 milligrams per day.

Since your daily diet often does not give you the recommended amount of magnesium, supplements are a good way to make sure that your body gets its daily fix of magnesium. These magnesium supplements give your body the necessary amount of magnesium and come with several health benefits.

Magnesium is critical for bone health and more than 50% of the magnesium in your body is utilized to reinforce your bones. Research has linked lower levels of magnesium to an increased risk of osteoporosis, a condition that leads to the bones becoming weak.

Magnesium has both a direct and indirect impact on bone health. It regulates the calcium and vitamin D levels in your body, two other nutrients that are critical for bone health.

Research has also linked healthy levels of magnesium with improved bone density and reduced risk of osteoporosis in women after menopause.

A study that was carried out over three years with 358 participants found that those who ate lower quantities of magnesium had three times more fractures than those with the highest intake.

Premenstrual syndrome (PMS) is a common occurrence in women that causes symptoms such as abdominal cramps, water retention, irritability, and tiredness.

Research indicates that higher levels of magnesium help with PMS symptoms and similar conditions such as menstrual cramps and migraine attacks.

One of the reasons for this is that magnesium levels change during the menstrual cycle, and if your magnesium levels are low, the symptoms could become acute.

Another study with 126 participants found that ingesting 250 milligrams of magnesium every day reduced PMS symptoms such as depression, anxiety, and bloating.

Magnesium supplements are commonly used to improve sleep quality and in the cases of people who have issues like insomnia.

Magnesium is known to regulate many neurotransmitters that are involved in the sleep cycle. A study on adults with insomnia found that magnesium supplements helped people fall asleep faster by as much as 17 minutes.

Another study that involved almost 4,000 adults indicated that magnesium intake improved sleep duration and the quality of sleep.

Additional research found that women who eat higher amounts of magnesium had lower incidences of falling asleep during the daytime.

Low amounts of magnesium may lead to higher incidences of chronic inflammation, which is typically observed in older people and those with certain chronic conditions.

Research has shown that magnesium supplements led to a reduced presence of specific molecules called C-reactive protein (CRP), which are typically found in people with chronic inflammatory conditions.

Research indicates that diets with high quantities of magnesium reduce the risk of diabetes. This is because magnesium plays a central role in the regulation of blood glucose and insulin metabolism.

A study found that many people with diabetes have low magnesium levels. The study also found that magnesium deficiency may also lead to insulin resistance, a condition where the cells in your body don’t respond properly to insulin activity, which is typically seen before the onset of diabetes.

If you indulge in regular physical activity, your body will need more magnesium compared to when you’re resting.

Magnesium plays an important role in supplying blood sugar to your muscles, which is necessary for energy bursts. It also eliminates lactate (lactic acid) that builds during any type of physical activity and is a known cause of muscle fatigue.

A study involving 2,570 women found that eating more magnesium led to enhanced muscle mass and more energy.

Findings from another study that involved volleyball players indicate that players who took more than 250 milligrams of magnesium every day were able to jump better and also had enhanced arm movements.

Not only this, but research also found that magnesium supplements helped overcome possible muscle damage suffered by professional cyclists.

Magnesium is naturally available in plant and animal sources. Green leafy vegetables like spinach, whole grains, nuts, seeds, and legumes are all rich in magnesium.

You can also get your daily fix by eating breakfast cereals and other fortified foods and beverages. Although drinking water also contains magnesium, the amount depends on the water source.

Some other important sources of magnesium are:

• Pumpkin seeds: 156 milligrams per serving contains 37% of the daily value
• Chia seeds: 111 milligrams per serving contains 26% of the daily value
• Almonds: 80 milligrams per serving contains 19% of the daily value
• Spinach: 78 milligrams per serving contains 19% of the daily value
• Cashews: 74 milligrams per serving contains 18% of the daily value
• Peanuts: 63 milligrams per serving contains 15% of the daily value
• Soymilk: 61 milligrams per serving contains 15% of the daily value
• Black beans: 60 milligrams per serving contains 14% of the daily value
• Edamame: 50 milligrams per serving contains 12% of the daily value
• Brown rice: 42 milligrams per serving contains 10% of the daily value