Magnesium is a necessary mineral vital to several bodily physiological functions. Its significance for supporting general health and well-being cannot be emphasized as it participates in more than 300 enzyme systems that control various biochemical processes.
These supplements are goods that contain magnesium in a variety of forms and are used to boost a person’s consumption of the mineral.
If a person cannot get enough magnesium from their food, these supplements can help them achieve their daily needs for the mineral (1).
There are several different kinds of magnesium supplements, including pills, capsules, powders, and liquids.
Types of magnesium supplements
Magnesium supplements can include a variety of magnesium compounds, each of which has a different amount of bioavailability and rate of absorption. Typical forms consist of:
Magnesium citrate
This type is very quickly absorbed by the body and is highly accessible. It is frequently employed to ease constipation and enhance digestion.
Magnesium oxide
This type has a lower bioavailability but a higher concentration of elemental magnesium. It is frequently employed as a laxative and as a heartburn remedy (2).
Magnesium glycinate
This type is an amino acid-chelated form of magnesium that is linked to glycine. It has a high bioavailability and is less prone to negative effects on the digestive system. It is frequently used to enhance relaxation, mood, and sleep.
Magnesium malate
This form of the mineral is chelated with the cellular energy-producing substance malic acid. Magnesium malate supports energy generation, muscular function, and recuperation because of its high bioavailability.
Magnesium chloride
This form is used for transdermal magnesium supplementation and is available in topical formulations such as creams, gels, and oils.
This version may be administered directly to the skin, where it is absorbed and the digestive system is not involved.
For people who have trouble getting enough magnesium through diet alone, such as those with certain medical disorders, rigid diets, or poor nutrient absorption, supplements may be helpful.
To find the right amount and kind of magnesium for your unique needs, it’s crucial to speak with a healthcare provider before beginning any supplementation.
In severe circumstances, excessive supplementation can result in irregular heartbeat, low blood pressure, and other dangerous consequences in addition to side effects including diarrhea, nausea, and stomach cramps.
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10 benefits of magnesium supplements
Magnesium is essential for your body and brain, helping to control everything from blood sugar levels to enhancing physical performance.
However, despite the fact that it may be found in a wide range of foods, including leafy greens, nuts, seeds, and beans, many individuals do not get enough of it.
Here are 10 magnesium health advantages supported by research.
1. Improves bones health
Magnesium is a necessary mineral that is needed for keeping strong bones. In the bones, where it helps to maintain and mineralize bones, the body stores around 60% of its magnesium (3).
Numerous studies have demonstrated that taking more magnesium can help both men’s and women’s bones.
According to research in the Journal of Clinical Endocrinology and Metabolism, postmenopausal women who took magnesium supplements for six months had considerably higher spine and hip bone mineral density than those who took a placebo.
Another research indicated that males with osteoporosis who took magnesium supplements had higher bone densities.
This study was published in the American Journal of Clinical Nutrition. According to the study, males who took magnesium supplements for a year had considerably higher hip and spine bone densities than those who took a placebo.
2. Reduces muscle cramps and spasms
Since magnesium is necessary for healthy muscular function, a lack of it can cause cramps and spasms in the muscles. It helps control the equilibrium of calcium and potassium ions, which is crucial for proper muscular function.
Studies have shown that taking a magnesium supplement may assist those who are deficient to experience less muscular cramps and spasms.
For instance, research indicated that athletes who took magnesium supplements experienced much fewer muscle cramps than those who took a placebo. This finding was reported in the Journal of Sports Sciences.
Magnesium supplementation enhances muscular performance and decreases cramping frequency in older persons.
By enhancing muscular relaxation and lowering muscle excitability, supplementation is considered to be able to aid in the reduction of muscle cramps and spasms.
These types of supplements could also lessen the oxidative stress and inflammation that can cause discomfort and cramping in the muscles.
3. Lowers blood pressures
The relaxing of blood vessels, the reduction of inflammation, and the regulation of electrolyte balance are just a few of the activities magnesium is involved in that can help control blood pressure.
When someone has hypertension (high blood pressure), taking magnesium supplements can help reduce their blood pressure (4).
For instance, a study in the Journal of Hypertension revealed that giving patients with hypertension a 12-week magnesium supplement dramatically lowered their systolic and diastolic blood pressure.
Another research in the European Journal of Clinical Nutrition discovered that giving overweight and obese persons with hypertension a magnesium supplement for eight weeks decreased both systolic and diastolic blood pressure.
4. Improves sleep quality
Serotonin, a neurotransmitter that is crucial for regulating sleep-wake cycles and encouraging relaxation, is one neurotransmitter that magnesium aids in controlling the synthesis and activity of.
Additionally, melatonin, a hormone that aids in regulating sleep-wake cycles, is produced and regulated by magnesium.
According to a study in the Journal of Research in Medical Sciences, older persons with insomnia who took a magnesium supplement for eight weeks reported better quality and longer periods of sleep.
Another research in the Journal of Sleep Research indicated that giving persons with low magnesium levels for seven weeks reduced insomnia and increased sleep quality.
5. Reduces migraine frequency
Serotonin, a neurotransmitter involved in controlling the constriction and dilation of blood vessels, is one neurotransmitter that magnesium aids in regulating.
Migraines have been associated with abnormal serotonin levels, and magnesium may help control serotonin levels.
It also aids with muscular relaxation, which is important since migraines can be brought on by tightness and tension in the muscles that surround the head and neck.
Additionally, it has anti-inflammatory qualities, and migraines may be exacerbated by inflammation.
6. Improves insulin sensitivity
Magnesium is essential for insulin sensitivity and glucose metabolism, and it has been linked to insulin resistance and a higher risk of type 2 diabetes.
It aids in controlling the movement of glucose across cell membranes, which is crucial for preserving normal blood glucose levels (5) as it contains anti-inflammatory effects and is crucial for pancreatic function, including the generation and release of insulin. Chronic inflammation can lead to insulin resistance.
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7. Supports heart health
Magnesium has a critical role in controlling the electrical activity of the heart, which is essential for preserving a regular heartbeat.
It helps in the relaxation of the blood vessel smooth muscles, which improves blood flow, lowers blood pressure, and lowers the risk of heart disease.
Magnesium also has anti-inflammatory qualities, and persistent inflammation can aid in the onset of heart disease.
8. Reduces inflammation
Due to its anti-inflammatory qualities, magnesium may aid in lowering inflammatory levels in the body. The immune system’s normal reaction to injury, infection, or tissue damage is inflammation.
However, chronic inflammation has been linked to the emergence of a number of diseases, including heart disease, diabetes, and arthritis.
Inflammatory cytokines, which are proteins involved in the immune response, may be reduced by magnesium.
Due to its antioxidant qualities, it could lessen oxidative stress, which can fuel inflammation. Magnesium may also assist in regulating immune cell activity, which has an impact on inflammation levels.
9. Supports mental health
Magnesium is crucial for preserving normal brain function and may help to improve mental health. It is also involved in a number of processes that may have an impact on mood and cognitive performance.
It has been demonstrated to soothe the neurological system, which can aid in lowering tension and anxiety.
Since oxidative stress can lead to the emergence of mood disorders like depression, magnesium’s antioxidant qualities may help prevent it.
10. May improve exercise performance
Magnesium insufficiency has been linked to decreased exercise performance and increased muscle injury.
The mineral magnesium is essential for energy metabolism and muscular function. It has a role in muscular relaxation, and a lack of it can cause cramps and spasms, which can make it difficult to exercise (6).
This element is necessary for the body’s energy synthesis and storage, and enough of it can enhance exercise performance and endurance. Protein synthesis, which is essential for muscle development and repair, depends on magnesium.
Tips on taking magnesium supplements
The efficiency and absorption of a magnesium supplement might be impacted by when it is taken. Here are some guidelines about when to take supplements of magnesium:
- Magnesium supplements should be taken with meals in order to increase absorption and lower the risk of adverse gastrointestinal effects.
- Think about the kind of supplement you’re taking: Different kinds of magnesium supplements absorb nutrients at varying rates and may be more effective at particular periods. Magnesium glycinate, on the other hand, can be better absorbed with meals. Magnesium citrate, for instance, is frequently taken on an empty stomach.
- Magnesium and calcium supplements should not be used simultaneously since they compete with one another for absorption in the body. If you take both supplements, give yourself at least two hours between each one.
- The time of magnesium supplementation may vary depending on your own demands and health situation. For instance, taking magnesium before bedtime may be advantageous if your goal is to increase the quality of your sleep.
To find the right amount and form of magnesium for your unique needs and to discuss the optimal time for supplementation depending on your unique situation, it is always preferable to visit a healthcare expert before beginning any supplementation.
(1) https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
(2) https://www.medicalnewstoday.com/articles/types-of-magnesium
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313472/
(4) https://pubmed.ncbi.nlm.nih.gov/22051430/
(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478262/
(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
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