We often hear that supplements like vitamins C and D are important, but we don’t necessarily hear enough about the importance of magnesium for the body. In this article, we will discuss the health benefits of magnesium and why you should consider adding it to your meal or supplement regimen.
*Always consult your doctor before starting a new supplement.
What Is Magnesium?
Magnesium is an essential mineral that involves many bodily functions: It helps with protein synthesis, muscle and nerve function, and regulating blood sugar and blood pressure, among other things. It also actively transports calcium and potassium ions across cell membranes, helping nerve impulse conduction, normal heart rhythm, and muscle contraction. Magnesium is also found in many foods, in addition to supplements or medications.
Benefits of Magnesium
Boosts Exercise Performance
Because magnesium moves blood sugar to your muscles and helps you dispose of lactate, it lowers fatigue during exercise. In fact, a 2009 study suggested that magnesium significantly enhanced exercise performance. In 2013, magnesium supplementation was tested on male volleyball players; the study concluded that taking magnesium supplements improved their short-term energy production despite the athletes not having a magnesium deficiency.
Improves Sleep
While there is limited research on the effects of magnesium on sleep, it is often used as a holistic way of coping with sleep issues, such as insomnia. The nervous system plays a significant role in regulating sleep, so from a neurological vantage point, magnesium is necessary for nerve signal transmission and muscle contraction. When we sleep, our parasympathetic nervous system drive increases, and the sympathetic nervous system decreases.
According to a 2011 article, Magnesium in the Central Nervous System, experimental magnesium deficiency in rats was associated with daily variation in sleep. However, more research is needed to learn the detailed effects of magnesium on the parasympathetic nervous system as related to sleep.
Improves PMS Symptoms
Magnesium levels fluctuate throughout the menstrual cycle, which can worsen PMS symptoms such as muscle pain, fatigue, abdominal pain, bloating, depression, anxiety, and irritability. Taking magnesium supplements can help control these symptoms.
Promotes Bone Health
Bone health and magnesium are closely linked: Magnesium assists with building bones and keeping them strong. It also helps regulate parathyroid hormones and vitamin D, which are essential for bone health. A 2021 study stated that there is a correlation between magnesium and bone mineral density and fracture risk. A 2022 study narrowed down research on the effects of magnesium on older adults and found that magnesium plays a role in delaying osteoporosis.