The Benefits of Magnesium

By MegaFood Team

by Lauren Manaker

Lauren Manaker is an award-winning registered dietitian-nutritionist, with a Master of Science in Clinical Nutrition.

Magnesium is garnering increasing attention, particularly in the world of supplements, as its potential benefits become more widely recognized. This essential mineral plays a vital role in supporting numerous bodily functions, ranging from nerve function and muscle contraction to bone health and cellular energy metabolism. Personally, as a registered dietitian with a family history of osteoporosis, I prioritize my magnesium intake to support optimal bone density. Additionally, I have found that taking magnesium daily has provided me with valuable sleep support, as quality sleep is crucial for overall health and well-being.

While we will explore the myriad benefits and specific roles magnesium may play in greater detail, it is worth noting the growing popularity and interest surrounding this mineral. From its potential effects on muscle function to its importance in supporting cardiovascular health, magnesium has become a key player in the realm of nutrition and wellness. Join us as we delve deeper into the fascinating world of magnesium and uncover its potential to enhance various aspects of our health and daily lives.

Benefits of Magnesium

Magnesium plays a vital role in supporting various aspects of our health, impacting multiple bodily functions. Here are some key benefits associated with magnesium supplementation:

Stress Management


Magnesium plays a role in supporting a healthy stress response by supporting the function of the hypothalamic-pituitary-adrenal (HPA) axis (1). Adequate magnesium levels may contribute to a greater sense of calmness and relaxation.


Normal Sleep Cycles


Magnesium can also aid in promoting quality sleep. It helps regulate melatonin, a hormone that regulates sleep-wake cycles (2). By supporting healthy sleep patterns, magnesium may improve the overall quality of sleep.


Muscle Function


Magnesium plays a crucial role in muscle function and relaxation (3). It helps maintain proper muscle contractions and supports muscle recovery after physical activity.


Heart Health


Magnesium is involved in maintaining normal heart function and supporting cardiovascular health (4). It helps relax blood vessels, promoting healthy blood flow and blood pressure levels.  It helps relax blood vessels, promoting healthy blood flow and supporting healthy blood pressure already within normal range.


Bone Health


Magnesium is essential for maintaining strong and healthy bones (5). It works synergistically with other minerals like calcium and vitamin D to support bone density and strength.

What is Magnesium Glycinate?

Magnesium is a mineral that plays numerous roles in the body. While magnesium can be obtained through a balanced diet that includes foods like nuts, seeds, legumes, and green leafy vegetables, some individuals may benefit from magnesium supplements to meet their daily needs.

Magnesium supplements are available in various forms, each offering unique characteristics and benefits. These different forms of magnesium include magnesium citrate, magnesium oxide, and magnesium malate, among others. Each form varies in terms of bioavailability, absorption rate, and potential side effects. 

One popular form of magnesium supplement is magnesium glycinate. Glycinate is a form of magnesium that is bound to glycine. (6) This unique combination allows for better absorption and bioavailability. Magnesium glycinate is often favored by individuals seeking to supplement their magnesium intake without experiencing the potential digestive discomfort associated with other forms, such as magnesium oxide. It is also considered to have a gentle and soothing effect on the body, making it a popular choice for promoting relaxation and supporting a healthy sleep cycle.

How to Pick a Magnesium Supplement

When selecting a magnesium supplement, it's important to consider factors such as bioavailability, absorption rate, and potential side effects. MegaFood has an extensive range of Magnesium products, which you can find here. As always, discuss with your healthcare professional to determine if Magnesium is the right choice for you.


References:


1.) Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672


2.) 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


3.) Souza, A. C. R., Vasconcelos, A. R., Dias, D. D., Komoni, G., & Name, J. J. (2023). The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients, 15(24), 5127. https://doi.org/10.3390/nu15245127


4.) Cunha, A. R., Umbelino, B., Correia, M. L., & Neves, M. F. (2012). Magnesium and vascular changes in hypertension. International journal of hypertension, 2012, 754250. https://doi.org/10.1155/2012/754250


5.) Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. (2021). An update on magnesium and bone health. Biometals : an international journal on the role of metal ions in biology, biochemistry, and medicine, 34(4), 715–736. https://doi.org/10.1007/s10534-021-00305-0


6.) NIH - National Library of Medicine. Magnesium Glycinate

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