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:

1. Muscle and Nerve Function: Magnesium helps regulate muscle and nerve function, which can reduce muscle cramps and spasms.
2. 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.
3. Heart Health: Magnesium contributes to maintaining a healthy heart rhythm and can reduce blood pressure.
4. Metabolism: It plays a role in carbohydrate metabolism and the actions of insulin, making it beneficial for people with diabetes or insulin resistance.
5. 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.
6. 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

1. Abdullah M. Al Alawi, "Magnesium and Human Health: Perspectives and Research Directions," NCBI, 2018. ↩

2. U. Grober, J. Schmidt, K. Kisters, "Magnesium in prevention and therapy," NCBI, 2015. ↩

3. J. H. F. de Baaij, J. G. J. Hoenderop, R. J. M. Bindels, "Magnesium in man: implications for health and disease," PubMed, 2015. ↩

4. Yijia Zhang, "Can Magnesium Enhance Exercise Performance?" NCBI, 2017. ↩

5. Lionel Noah, "Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults," NCBI, 2021. ↩

6. "Office of Dietary Supplements - Magnesium," NIH, 2022. ↩

7. "Office of Dietary Supplements - Magnesium," NIH, 2022. ↩