Magnesium plays an important role in energy creation, protein synthesis and in over 600 other enzymatic reactions. In short, it's essential for your body (1). Adult men need at least 400 mg of magnesium a day while adult women require at least 310 mg (2). Sadly, a large part of the population is not getting enough of it (3).
Foods like spinach and kale, nuts and seeds and a variety of other fruits and vegetables are excellent sources of magnesium. However, many of us have poor food choices and an imbalanced diet, often a result of our fast-paced culture and busy schedules. Thus, a lot of people find it hard to consume sufficient amounts of this macro-mineral. So, if you cannot eat enough magnesium-rich foods, then it’s best to supplement with magnesium. Here are the reasons why.
Why You Should Supplement With Magnesium
Your Body Needs Magnesium to Function
Firstly, every cell in your body contains magnesium. This macro-mineral is involved in a lot of your body’s major processes. This includes converting the food you eat into energy, repairing and creating DNA and RNA, and regulating your nervous system’s neurotransmitters. Additionally, it helps in managing your muscle movements — including your heart muscle cells — converting amino acids to proteins and so much more.
It May Help Enhance Exercise Performance
Magnesium plays an essential role in managing the body’s creation of energy and muscle function. Indeed, studies show that as activity level rises, the need for this macro-mineral also increases. Findings reveal that a supplement with magnesium has the potential to improve physical performance (14).
It Helps Improve Bone Health
Sufficient magnesium intake is essential for strong bones. Yes, they need calcium too. However, they require more than just that. First, your body needs vitamin D to properly absorb the calcium that you consume. You can get vitamin D from the sun, supplements and even from foods like tuna and salmon. However, the sunshine vitamin requires sufficient amounts of magnesium to be properly metabolized. Therefore, you need magnesium for healthy bones. Otherwise, your body will not be able to absorb the calcium that your bones need (15).
Magnesium May Improve Migraine Symptoms
Finally, there might be a connection between magnesium and migraines. Migraines are painful and aggravating. Plus, they can cause vomiting and other awful side effects that stop you from living your best life. Research has suggested low magnesium intake is associated with an increased risk of migraine. Consumption of magnesium is considered a potentially safe and inexpensive option for reducing the risk of headaches (5, 9, 10, 11). Always be sure to talk to your physician when it comes to managing migraines.
- “Magnesium in man: implications for health and disease”, de Baaij, JH, et al., (2015).
- “The Importance of Magnesium in Clinical Healthcare”, Schwalfenberg, GK, et al., (2017).
- “Magnesium and depression: a systematic review”, Derom, ML, et al., (2016).
- “Magnesium in depression”, Serefko, A, et al., (2013).
- “Magnesium intake and depression in adults”, Tarleton, EK, et al., (2015).
- “Magnesium and aging”, Barbagallo, M, et al., (2010).
- “Magnesium supplement promotes sciatic nerve regeneration and down-regulates inflammatory response”, Pan, HC, et al., (2011).
- “Magnesium in headache”, Yablon, LA, et al., (2011).
- “Preventive Therapy of Migraine”, Schwedt, TJ, (2018).
- “The Role of Magnesium in Neurological Disorders”, Kirkland, AE, et al., (2018).
- “Effect of magnesium supplementation on insulin resistance in humans: A systematic review”, Morais, JBS, et al., (2017).
- “Oral Magnesium Supplementation and Metabolic Syndrome: A Randomized Double-Blind Placebo-Controlled Clinical Trial”, Rodriguez-Moran, M, et al., (2018).
- “Can Magnesium Enhance Exercise Performance?”, Zhang, Y, et al., (2017).
- “Role of Magnesium in Vitamin D Activation and Function”, Uwitonze, AM, et al., (2018).
- “Magnesium in the gynecological practice: a literature review”, Parazzini, F, et al., (2017).