In this blog, we will delve into the science behind the benefits of magnesium. We will explore why this mineral is so important for both our bodies and our minds. We will also examine the best sources of magnesium and provide tips for incorporating more of this essential nutrient into your daily routine.
Whether you are looking to boost your overall health, improve your athletic performance, or simply maintain your wellness, this blog will provide you with valuable information and insights.
Table of Contents
What Is Magnesium? Overview And Benefits
Magnesium is an essential mineral that plays a crucial role in maintaining our overall health and wellness. From supporting bone health to regulating heart function and aiding in stress management, the benefits of magnesium are numerous and far-reaching.
Magnesium supplements are available in various forms, including magnesium oxide, magnesium citrate, magnesium glycinate, and magnesium chloride, among others. The type of magnesium supplement you choose may affect its absorption and bioavailability.
There are a whole host of benefits linked to magnesium supplementation that include:
- Promotes restfulness which makes it easier to fall asleep and remain in deep sleep
- It helps to improve strength and hypertrophy by promoting muscle recovery
- Increases natural levels of testosterone
- Increases energy capacity which prevents mid-day slumps
- Decreases anxiety with relaxation properties
- Decreases depression with mood-boosting properties
- Prevents the regular occurrence of headaches and migraines
Whilst there is evidence to support some of these claims, further research is ultimately required to back all of them sufficiently.
Let’s take a look at the science behind each of these benefits in more detail:
Promotes Restfulness
Magnesium is known to promote restfulness and relaxation by regulating neurotransmitters and hormones in the body. It helps regulate the production and release of melatonin, a hormone responsible for inducing sleep, as well as calming the central nervous system.1
Magnesium supplementation has also been shown to improve sleep in individuals with insomnia,2 making it a valuable nutrient for those seeking to improve their sleep and overall sense of well-being.
Antagonising all of your problems and dealing with racing thoughts can be slowed down by magnesium. So you can close your eyes and rest assured, have a more assured rest.
Related Article – How Much Sleep Do You Actually Need To Function Optimally?
Helps Improve Strength And Hypertrophy
Magnesium is a mineral that plays an important role in muscle function and growth. By regulating muscle contractions and nerve impulses, magnesium ensures that muscles can work efficiently during exercise. It also supports protein synthesis, which is crucial for muscle growth and repair.3
Additionally, magnesium can reduce muscle fatigue and cramps, making it easier for individuals to complete their workouts. Although various studies have found no solid evidence for the link between magnesium and the reduction of muscle cramps.
Furthermore, magnesium helps balance hormones involved in muscle growth, such as testosterone, and improves insulin sensitivity, allowing for better nutrient uptake by muscles. These benefits of magnesium can contribute to improved strength and hypertrophy over time, making it a valuable nutrient for those looking to build muscle.
Related Article – 7 Best Supplements For Muscle Recovery
Boosts Testosterone
Magnesium plays a crucial role in boosting testosterone levels by regulating hormones involved in testosterone production and utilization. It helps increase luteinizing hormone (LH) production, which stimulates the production of testosterone in the testes.4 Studies also suggest that magnesium increases testosterone by controlling both muscle mass and bone density. 5
Additionally, magnesium can reduce oxidative stress, which can lead to lower testosterone levels, and improve overall energy production in the body, providing a better environment for testosterone production. Higher levels of testosterone can lead to more energy, more muscle mass, a higher sex drive and an improved state of well-being.
Related Article – Ashwaghanda vs Maca: Benefits, Simalaraities And Which Is Best For You?
Increased Energy Capacity
Starting the day off productively is an excellent habit to have. It can get you a long way and can allow you to get important tasks completed. But when the middle of the day comes around and you almost feel incapable of even holding a conversation, never mind being productive. If you suffer from a mid-afternoon crash then you are not alone.
Magnesium deficiency causes fatigue and the reliance on multiple hits of caffeine simply to make it through the day. All this caffeine may be good to complete your work, but not good for your longevity nor is it any better for a restful night’s sleep which has many problems of its own.
Magnesium plays a crucial role in regulating blood flow and functions within the muscles and nervous system. Magnesium molecules assist in the transportation of food and how it is distributed around the body for the most productive use. This process includes converting glucose from food into energy, which can replace the reliance on caffeine. 6
Therefore, magnesium helps steady your energy levels to remain in a more stable condition rather than fluctuating throughout the day.
Related Article – Benefits Of Boron: Boost Your Brain, Bones And Muscles
Decreases Symptoms Of Anxiety And Depression
Magnesium plays a crucial role in improving symptoms of anxiety and depression by regulating neurotransmitter production and function. It helps balance levels of GABA, a neurotransmitter that promotes calmness and relaxation, as well as reducing the effects of stress hormones such as cortisol.7
Additionally, magnesium can reduce oxidative stress and inflammation, which can contribute to feelings of anxiety and depression.8 It also helps improve insulin sensitivity and blood sugar control, which can help reduce mood swings and brain fog.9
By supporting healthy stress responses and improving overall brain function, magnesium can help alleviate symptoms of anxiety and depression, leading to improved overall mental well-being.
You may have recognised the pattern between magnesium and its calming effects on the body. The benefits of magnesium have the ability to put the body into a calmer, more relaxed state both physically and mentally. 10
If the muscles and cells in your body are relaxed it will cause your mind to do the same thing. It is important to recognise how a healthy body transfers over into a healthy mind.
Related Article – L-Theanine: The Stress Relief Supplement
Prevention Of Headaches And Migraines
Magnesium can help reduce headaches and migraines by regulating neurotransmitter activity and relaxing constricted blood vessels in the head. It helps balance levels of neurotransmitters involved in pain perception, such as glutamate and GABA, reducing headache frequency and intensity.11
Additionally, magnesium helps dilate blood vessels and reduce muscle tension, which can be a trigger for headaches and migraines.12 By reducing inflammation and oxidative stress, magnesium can also improve overall brain function and reduce the frequency of headaches and migraines.
Magnesium supplementation has been shown to be an effective method for reducing headache and migraine frequency and severity, making it a valuable nutrient for those seeking to improve their headache and migraine symptoms.
A lack of magnesium can also be often found in people who suffer from regular headaches or migraines.13
Different Types Of Magnesium
There are several different types of magnesium supplements available, and each type has its own unique characteristics and benefits. Here are 5 of the most common types of magnesium supplements:
- Magnesium Oxide
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Chloride
- Magnesium Threonate
It is important to note that the effectiveness of a magnesium supplement may depend on factors such as the individual’s health status, diet, and absorption ability. Let’s take a look at each of these types of magnesium individually, so you can decide which is the best choice for you:
Magnesium Oxide
Magnesium oxide is a type of magnesium supplement that has a high concentration of magnesium. It is commonly used to help alleviate constipation and acid reflux symptoms.
Magnesium oxide is also known to support healthy bone and teeth development, and it may also help improve sleep quality in some individuals. However, it is not as well absorbed as some other forms of magnesium, which may limit its effectiveness for some people.
Magnesium Citrate
Magnesium citrate is a form of magnesium that is bound to citric acid. It is a highly soluble and easily absorbed form of magnesium, making it a popular choice for magnesium supplementation. The most common use is to treat conditions related to magnesium deficiency, such as constipation, muscle cramps, and headaches.
It may also help improve bone health, reduce the risk of heart disease, and enhance sleep quality.
Magnesium Glycinate
Magnesium glycinate is a form of magnesium that is bound to the amino acid glycine. It is considered a highly bioavailable form of magnesium, meaning it is easily absorbed and utilized by the body. Magnesium glycinate is commonly used to treat conditions related to magnesium deficiency, such as anxiety, depression, and muscle cramps.
It may also help improve bone health, reduce the risk of heart disease, and enhance sleep quality. Unlike some forms of magnesium, magnesium glycinate is less likely to cause digestive side effects, such as diarrhoea and stomach cramping.
Magnesium Chloride
Magnesium chloride is a type of magnesium supplement that is often used topically as a spray or lotion to help alleviate muscle pain, tension, and cramping. It may also be taken orally and is well-absorbed by the body.
Magnesium chloride has been shown to support healthy immune system function, maintain healthy blood pressure levels, and improve athletic performance in some studies. Additionally, it may help support healthy skin and improve wound healing.
Magnesium Theronate
Magnesium threonate is a newer form of magnesium that is believed to be particularly effective at crossing the blood-brain barrier, which may make it beneficial for cognitive health and brain function. It has been shown in some studies to support healthy memory and learning, as well as alleviate symptoms of depression and anxiety.
Magnesium threonate may also support healthy sleep patterns and help reduce symptoms of chronic pain.
What Type Of Magnesium Is Best For You?
Choosing the ideal supplement can feel overwhelming and confusing. In the lists below we have given you some brief bullet points which highlight the key benefits of each individual type of magnesium:
Magnesium Oxide
- High concentration of magnesium
- Commonly used to relieve constipation and acid reflux
- May support healthy bone and teeth development
Magnesium Citrate
- More easily absorbed than magnesium oxide
- Commonly used to alleviate constipation
- May support healthy blood pressure levels
Magnesium Glycinate
- Highly absorbable and less likely to cause digestive upset
- May support healthy sleep patterns and mood
- The chelated form of magnesium bound to glycine for more energy production
Magnesium Chloride
- Often used topically as a spray or lotion to alleviate muscle pain and tension
- Well-absorbed when taken orally
- May support healthy immune system function and athletic performance
Magnesium Threonate
- Believed to be particularly effective at crossing the blood-brain barrier
- May support healthy cognitive function and memory
- May help reduce symptoms of depression, anxiety, and chronic pain
Ultimately, the best type of magnesium supplement for you will depend on your individual needs and preferences. If you are unsure, speak to your doctor or a healthcare professional and get their opinion and advice before making a decision.
FAQ's
Can I Get Enough Magnesium Just From My Diet?
Magnesium is not just found in supplement form. It is also found naturally in a variety of different foods. Although these levels are not comparable to the quantities found in supplements, they can still be a useful source of magnesium. Especially if you prefer to keep your diet as food-orientated as possible.
How Much Magnesium Should I Take?
The Recommended Dietary Allowance (RDA) for magnesium supplementation varies by gender and age group. The RDA for magnesium is the average daily intake level that is sufficient to meet the nutrient requirements of nearly all healthy individuals in a particular life stage and gender group. Here are the RDAs for magnesium for different genders and age groups:
- Adult males – 300mg per day
- Adult females – 270mg per day
- Children under 16 – 280-300mg
- Babies up to 6 months – 60mg per day
The NHS also advises that up to 400mg per day is tolerable and safe.
What Foods Contain Magnesium?
Here is a list of foods that are high in magnesium:
- Dark leafy greens (spinach, kale)
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains (brown rice, whole wheat bread)
- Fish (mackerel, salmon)
- Dark chocolate
- Avocado
- Bananas
- Legumes (black beans, lentils)
- Dried fruit (raisins, figs)
- Yoghurt and kefir
This list is not exhaustive, but it covers some of the best dietary sources of magnesium. It is important to consume a variety of magnesium-rich foods to ensure adequate intake and to meet the body’s daily needs.
What Are The Dangers Of Magnesium Deficiency?
Magnesium is an important mineral that plays a role in a variety of bodily functions, including muscle and nerve function, energy metabolism, and bone health. A deficiency in magnesium can lead to a number of health problems, including:
- Muscle cramps and spasms
- Weakness and fatigue
- Irregular heartbeat or arrhythmia
- High blood pressure
- Osteoporosis
- Migraines
- Anxiety
What Is The Best Time Of The Day To Supplement With Magnesium?
Depending on what time of the day you supplement with magnesium, there are different short-term effects that it can have on you. Below we discuss the difference between morning and evening supplementation.
Morning supplementation will allow your energy to be more regulated which will stop you from feeling drowsy and having energy spikes. You will feel much more composed, particularly in stressful situations and able to think more clearly. Focusing on tasks will become much easier, which will allow you to concentrate and become even more productive throughout the day.
If supplementing in the evening then your sleep quality will be more positively impacted. One study suggests that magnesium deficiency can cause troubled sleep and cause insomnia.14
What Are The Side Effects Of Magnesium Supplementation?
Whilst magnesium is generally considered safe and well absorbed by the body there are some side effects that may occur. Overuse and too high dosages of magnesium are often the causes of side effects, but you should still speak to your doctor beforehand if you are unsure.
Summary And Recommendations
The main role of magnesium is, that it can a highly positive effect on the human body. Generally, most people are deficient in magnesium when consuming food sources alone. Magnesium plays a key role in a vast number of bodily functions and can be beneficial for plenty of physical and mental issues.
References
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- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
- Vernon WB. The role of magnesium in nucleic-acid and protein metabolism. Magnesium. 1988;7(5-6):234-48. PMID: 2472534.
- Maggio M, De Vita F, Lauretani F, Nouvenne A, Meschi T, Ticinesi A, Dominguez LJ, Barbagallo M, Dall’aglio E, Ceda GP. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi: 10.1155/2014/525249. Epub 2014 Mar 3. PMID: 24723948; PMCID: PMC3958794.
- Maggio M, De Vita F, Lauretani F, Nouvenne A, Meschi T, Ticinesi A, Dominguez LJ, Barbagallo M, Dall’aglio E, Ceda GP. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi: 10.1155/2014/525249. Epub 2014 Mar 3. PMID: 24723948; PMCID: PMC3958794.
- Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437.
- Möykkynen T, Uusi-Oukari M, Heikkilä J, Lovinger DM, Lüddens H, Korpi ER. Magnesium potentiation of the function of native and recombinant GABA(A) receptors. Neuroreport. 2001 Jul 20;12(10):2175-9. doi: 10.1097/00001756-200107200-00026. PMID: 11447329.
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Morais JB, Severo JS, Santos LR, de Sousa Melo SR, de Oliveira Santos R, de Oliveira AR, Cruz KJ, do Nascimento Marreiro D. Role of Magnesium in Oxidative Stress in Individuals with Obesity. Biol Trace Elem Res. 2017 Mar;176(1):20-26. doi: 10.1007/s12011-016-0793-1. Epub 2016 Jul 22. PMID: 27444303.
- Liu H, Li N, Jin M, Miao X, Zhang X, Zhong W. Magnesium supplementation enhances insulin sensitivity and decreases insulin resistance in diabetic rats. Iran J Basic Med Sci. 2020 Aug;23(8):990-998. doi: 10.22038/ijbms.2020.40859.9650. PMID: 32952944; PMCID: PMC7478262.
- Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
- Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
- Murata T, Dietrich HH, Horiuchi T, Hongo K, Dacey RG Jr. Mechanisms of magnesium-induced vasodilation in cerebral penetrating arterioles. Neurosci Res. 2016 Jun;107:57-62. doi: 10.1016/j.neures.2015.12.005. Epub 2015 Dec 19. PMID: 26712324; PMCID: PMC4884497.
- Yablon LA, Mauskop A. Magnesium in headache. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011.
