9 Benefits of Magnesium Supplements (2024)

What is Magnesium?

Magnesium is a mineral that can be found in animals, humans, plants, the sea and in the earth. Sixty percent of it is found in your bones while the rest is in your muscles, soft tissues and fluids, including your blood. Every cell of the body needs it to function.

What are the benefits of taking Magnesium Supplements and why is it important to make them a part of your health regime?

Magnesium is the fourth most essential mineral in the body as it plays an important role in the health of your body and brain.

Magnesium are also linked in assisting with synthesis of fatty acids and proteins, transmission of the nerve impulses in the body plus metabolism of food. All enzymatic reactions that plays an important role to maintain optimum health. It actively plays a role in more than 600 reactions in your body. But there are many more health benefits associated with Magnesium.

Have a look at the benefits of Magnesium Supplements:

1. Bone health

Magnesium activates Vitamin D in the kidneys which is essential for healthy bones and it assimilates calcium into the bone.

It assists with bone density and the forming of bone crystal which prevents osteoporosis in women after menopause. It is essential to take care of your bones in order to live a long and healthy life and to prevent diseases associated with bone health.

Magnesium and Calcium goes hand in hand when it comes to maintaining healthy bone health and preventing osteoporosis.

2. Calcium absorption

Magnesium assist with calcium absorption. Taking a large amount of calcium without magnesium can increase the risk of cardiovascular disease, arterial calcification and kidney stones. The two should be taken together.

3. Prevention of Diabetes

Several studies has shown that people taking magnesium supplements can have a lower risk of developing Diabetes.

One of the leading causes of type 2 diabetes and metabolic syndrome is insulin resistance. Metabolic syndrome is a condition where the muscle and liver cells can’t properly absorb sugar from the bloodstream. Many people with this syndrome are Magnesium deficient and they experience a further decrease of the boy’s insulin levels due to loss of magnesium in the urine. Increasing your magnesium levels with supplements can help.

4. Heart health

Magnesium is essential for muscle health including the heart.

Regular intake of magnesium will assist in the prevention of fatty build up in the artery walls and high blood pressure, therefore preventing the risk of a heart attacks or strokes. (However taking Magnesium only lowers high blood pressure to a small extent). It helps to lower high blood pressure when a person’s blood pressure is elevated, it does not seem to have to same effect on persons with normal levels.

Magnesium is sometimes given to patients to prevent heart arrhythmia or congestive heart failure.

5. Anxiety relief

Studies have shown that a low-magnesium diet can change the way it is processed in the body may increase anxiety levels and cause anxiety-based behaviour. Magnesium plays a vital role when it comes to brain function and mood. Studies have revealed that taking Magnesium improves your mood and combats depression as effective as anti-depression medicines.

6. Migraine headaches prevention

Magnesium therapy may help relief or prevent migraine headaches but the amount needed is very high. It must be administered by a doctor or health professional.

7. Boosting exercise performance

When you exercise, your body needs 10-20 percent more magnesium than when you’re relaxing or resting, depending on the activity.

Studies have shown that taking a magnesium supplement can play a role in boosting your exercise performance.

8. Anti-inflammatory properties

Taking Magnesium supplements can assist in reducing CRP and other inflammation markers in overweight people, older adults and people with prediabetes.

One study showed that children with the highest levels of inflammatory marker CRP are the ones with the lowest levels of blood magnesium. Their insulin, blood sugar and triglyceride levels were also higher.

Chronic inflammation which is one of the drivers of chronic disease, obesity and aging was linked to low magnesium intake.

Foods that are rich in magnesium such as dark chocolate and fatty fish can reduce inflammation.

9. Reduce symptoms of PMS – Benefits Magnesium Supplements Women

Women that are suffering from premenstrual syndrome (PMS) can experience relief from PMS symptoms such as abdominal cramps, tiredness, water retention and irritability. Magnesium can also improve mood in women suffering from PMS.

Other important facts about Magnesium:

• Foods such as almonds, shrimp and sunflower seeds are a rich source of Magnesium. Other foods to consider are nuts and seeds, dark green vegetables, certain breakfast cereals, legumes and wholegrains.
• Consuming magnesium adequately together with a supplement of B6 can provide relief for premenstrual symptoms.
• Magnesium is vital for functioning of essential enzymes in the body.
• Magnesium is a macro-mineral which need to be consumed in large quantities.
• It can prevent problems such as diabetes, problems with cardiovascular system or bones.
• You have to consult a doctor before taking them, as they can interact with different drugs.
• Magnesium deficiency is quite uncommon but it can effect older people. The symptoms include muscle cramps, nausea and vomiting, numbness and tingling, fatigue and weakness, seizures, loss of appetite, personality changes and heart rhythm changes or spasms.
• The daily intake of Magnesium supplements is age and gender dependent. You need to consult a doctor or healthy professional before taking them to ensure that you’re taking the right dosage.

Is it necessary to take supplements?

It is always best to obtain vitamins, minerals and phytonutrients that work synergistically from eating the right food as opposed to taking them separately.

It goes without saying that Magnesium plays a vital role when it comes to your health. It plays a role in maintaining good heart, brain, bone and overall health. Your body needs magnesium to function properly.

There are many benefits associated with magnesium supplements. If you’re not getting your required dosages from eating a balanced diet, then you must supplement your Magnesium intake under medical supervision.