Comprehensive Benefits of Magnesium: Essential Functions, Health Impacts, and Supplement Forms
Explore the vital roles of magnesium in muscle and nerve function, bone and heart health, metabolism, mental well-being, and exercise performance. Learn about the different forms of magnesium supplements and their absorption rates for optimal health benefits.
magnesium
Magnesium is an essential mineral that plays a critical role in numerous bodily functions. Its benefits include influencing energy metabolism, muscle and nerve function, blood sugar control, and blood pressure regulation1.
Key benefits of magnesium supplementation include234:
- Muscle and Nerve Function: Magnesium helps regulate muscle and nerve function, which can reduce muscle cramps and spasms.
- Bone Health: It's vital for bone formation as it aids in converting vitamin D into its active form, which is crucial for calcium absorption.
- Heart Health: Magnesium contributes to maintaining a healthy heart rhythm and can reduce blood pressure.
- Metabolism: It plays a role in carbohydrate metabolism and the actions of insulin, making it beneficial for people with diabetes or insulin resistance.
- Mental Health: Magnesium is linked to improved mood, reduced depression, and anxiety. It's also shown to enhance the quality of life in individuals under stress when combined with vitamin B65.
- Exercise Performance: Studies indicate magnesium supplementation may enhance exercise performance and recovery by increasing glucose availability, reducing lactate accumulation, and improving muscle function6.
Forms of magnesium supplements include magnesium oxide, citrate, and chloride. Among these, citrate, lactate, aspartate, and chloride forms are better absorbed by the body compared to magnesium oxide and sulfate7.
Footnotes
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Abdullah M. Al Alawi, "Magnesium and Human Health: Perspectives and Research Directions," NCBI, 2018. ↩
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U. Grober, J. Schmidt, K. Kisters, "Magnesium in prevention and therapy," NCBI, 2015. ↩
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J. H. F. de Baaij, J. G. J. Hoenderop, R. J. M. Bindels, "Magnesium in man: implications for health and disease," PubMed, 2015. ↩
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Yijia Zhang, "Can Magnesium Enhance Exercise Performance?" NCBI, 2017. ↩
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Lionel Noah, "Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults," NCBI, 2021. ↩