Magnesium: Benefits, Deficiency & Supplements
Magnesium is an essential mineral necessary for many biological functions. It’s involved in many chemical processes throughout the body, including the production of enzymes, hormones, and proteins. Magnesium is also necessary in regulating blood sugar and metabolism, calcium metabolism and bone health, nerve-impulse transmission, and muscle contraction. Research suggests it may also boost cognitive performance and reduce the risk of cardiovascular disease, depression and migraines. In this article, we’ll discuss the benefits of magnesium, its potential benefits, the signs of deficiency and the best ways to get your daily intake.
The Benefits of Magnesium
Magnesium is an essential mineral, meaning that it’s necessary for human health and cannot be manufactured by the body. It’s involved in hundreds of nervous, muscular, and metabolic reactions that are essential for proper functioning and has a wide range of benefits for the body.
1. Promotes Bone Health
Magnesium helps maintain bone density, due to its role in calcitonin production. Calcitonin is a hormone involved in bone mineralization, and increased magnesium intake can help ensure proper calcitonin production, which then helps keep bones strong. Magnesium also helps support vitamin D, which is essential for calcium absorption and healthy bones.
2. Improves Cognitive Performance
Research suggests that magnesium helps improve cognitive performance, learning, and memory. Magnesium’s role in nerve-impulse transmission and controlling cellular metabolism may be responsible for these effects.
3. Lowers Risk of Depression & Anxiety
Low levels of magnesium have been associated with an increased risk of depression and anxiety. Supplementing with magnesium may help reduce such symptoms and improve mood.
4. Enhances Exercise Performance
Magnesium helps your body use and maintain stored energy, particularly in the skeletal muscle, which may aid exercise performance. Some research suggests that higher levels of dietary magnesium are associated with better physical performance and higher muscle mass.
Potential Benefits
Magnesium has many potential benefits that are understudied. Currently, there is some evidence that it may help reduce the risk of cardiovascular disease and type 2 diabetes, reduce inflammation, and improve metabolic health. More research is needed to confirm these potential benefits.
Signs of Deficiency
Magnesium is an essential mineral, and signs of deficiency can range from subtle to severe. Mild deficiency may cause muscle cramps, fatigue and dizziness, while severe deficiency can cause nausea, vomiting, irregular heartbeat, and mental confusion. Signs of magnesium deficiency are often overlooked, as many of its symptoms could be indicative of other conditions.
Getting Enough Magnesium
The recommended daily intake of magnesium is 400–420 mg for men and 320–360 mg for women, depending on age and other health factors. Magnesium can be found in a variety of foods, such as green leafy vegetables, nuts, legumes, fish, whole grains, and dairy products. Magnesium supplements are also available, but it’s important to consult with your doctor before taking any supplements.