Magnesium is an essential mineral involved in numerous bodily functions. It plays a critical role in regulating muscle and nerve functions, blood sugar levels, blood pressure, and in making bone, protein, and DNA¹. Magnesium acts as a cofactor for over 300 enzyme reactions that help with biochemical processes, contributing to the functionalities of muscles, bones, and nerves².

Benefits and Uses:

1. Exercise Performance: Magnesium has been noted to enhance exercise performance by improving glucose availability and reducing lactate accumulation, which helps delay muscle fatigue. Studies have shown positive associations between magnesium supplementation and enhanced exercise performance, including improvements in grip strength and gait speed³.

2. Disease Prevention: Magnesium intake is associated with a reduced risk of cardiovascular diseases, osteoporosis, and metabolic disorders like type 2 diabetes and metabolic syndrome. It is also essential for maintaining healthy blood pressure levels⁴.

3. Bone Health: Approximately 60% of magnesium in the body is stored in bones. It contributes to bone structure as well as the activity of bone-building cells⁵.

4. Migraine Relief: Magnesium supplements, particularly magnesium glycinate, have been explored for reducing muscle and migraine pain, owing to its calming effect on the nervous system⁶.

5. Pregnancy and Neurology: Magnesium sulfate is used in obstetric care for preventing seizures in pregnant women with preeclampsia and may play a preventive role against brain damage in premature infants⁷.

Ensuring adequate magnesium intake can support numerous health aspects, but excessive intake through supplements should be avoided as it may lead to adverse effects. Always consider seeking guidance from a healthcare provider before starting any supplementation.

Footnotes

1. Office of Dietary Supplements - Magnesium ↩

2. Magnesium glycinate: Is this supplement helpful for you? - Mayo Clinic Press ↩

3. Can Magnesium Enhance Exercise Performance? - NCBI ↩

4. Magnesium - Linus Pauling Institute at Oregon State University ↩

5. Magnesium - The Nutrition Source ↩

6. Magnesium glycinate: Is this supplement helpful for you? - Mayo Clinic Press ↩

7. Magnesium - Linus Pauling Institute at Oregon State University ↩