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Understanding Magnesium: Benefits, Sources, and Supplementation Insights

Explore the vital roles magnesium plays in energy production, bone health, muscle function, and mental health. Learn about dietary sources and the pros and cons of magnesium supplementation. Discover top supplement forms like magnesium glycinate, oxide, and citrate on Pillser.


  • magnesium

  • Magnesium is a crucial mineral involved in numerous bodily functions, including muscle and nerve function, blood pressure regulation, and blood sugar control12. Here's an overview of the roles and benefits of magnesium:

    Benefits of Magnesium

    1. Energy Production: Magnesium is involved in converting food into energy by acting as a cofactor in various biochemical reactions13.
    2. Bone Health: Around 60% of the body's magnesium is stored in bones, contributing to bone structure and the activity of bone-building cells1.
    3. Muscle and Nerve Function: Magnesium helps in the contraction and relaxation of muscles and assists in maintaining proper nerve function2.
    4. Blood Pressure and Blood Sugar Regulation: It helps regulate blood pressure and blood sugar levels, playing a protective role against diabetes and cardiovascular diseases123.
    5. Mental Health: Magnesium has been linked to better mental health, reducing symptoms of depression and anxiety1.
    6. Improved Sleep: Supplementation can help improve sleep quality, particularly for those deficient in magnesium3.
    7. Exercise Performance: Magnesium helps move blood sugar into muscles and dispose of lactate, potentially improving exercise performance13.

    Sources of Magnesium

    While magnesium is present in several food sources, such as green leafy vegetables, nuts, seeds, and beans, many people don't get enough from their diet2.

    Magnesium Supplementation

    Magnesium supplements can help increase the body's magnesium levels, particularly useful for those who might be deficient2. However, excessive intake can lead to adverse effects like hypotension and respiratory depression4. Common forms of magnesium supplements include magnesium glycinate, magnesium oxide, and magnesium citrate2.

    For product recommendations, you can always ask to search for specific magnesium supplements on Pillser.

    Footnotes

    1. https://www.healthdirect.gov.au/magnesium 2 3 4 5 6

    2. https://nutritionsource.hsph.harvard.edu/magnesium/ 2 3 4 5 6

    3. https://lpi.oregonstate.edu/mic/minerals/magnesium 2 3 4

    4. https://www.ncbi.nlm.nih.gov/books/NBK519036/

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