Magnesium is one of the most abundant minerals in the body and is involved in many vital functions. The recommended daily dose of magnesium for men is 400-420 mg and for women 350-360 mg.
It’s possible to meet these needs solely through diet (e.g., with foods like nuts, seeds, leafy greens, and whole grains), but you can still become magnesium deficient without even knowing it—even if you do you eat healthy.
4 health benefits of magnesium
1. Efficiency
Magnesium is involved in energy metabolism and can thus help to improve your performance, muscle contraction and protein synthesis.
During training, our body breaks down substrates (carbohydrates and protein) in order to convert them into energy. The main source of energy for the body is glucose. Results from animal studies suggest that increased intake of magnesium may increase performance because it affects how glucose is metabolized.
Although there is currently insufficient evidence that a magnesium supplement causes increased performance in humans, it is known that a deficiency can limit energy production and glucose availability during exercise.
2. Bone Density
Magnesium plays an important role in bone health, with around 60% of the total amount of the mineral found in bones. Studies show that supplemental magnesium intake can increase bone mineral density. This becomes particularly important with age when bones become more unstable.
In an observational study conducted on menopausal women, those who consumed a larger amount of magnesium per day had significantly higher bone density (general and hip bones).
A daily intake of >237 mg of magnesium is associated with higher bone density.
3. Blood pressure
Magnesium can help lower blood pressure. The mineral ensures that more nitric oxide is produced, a substance that relaxes blood vessels.
However, the study results are not clear with regard to the blood-lowering effect of magnesium. According to the current status, although there is already promising evidence, further randomized controlled trials need to be carried out in order to prove a direct connection between increased magnesium intake and reduced blood pressure.
Therefore, if you have problems with high blood pressure, you should always consult your doctor first.
4. Sleep
There is evidence that magnesium may increase sleep duration in older people who suffer from insomnia. This is thought to be related to increased production of melatonin and lowering of cortisol levels.
A 5-year study also showed that women who consumed more magnesium were less likely to fall asleep during the day because magnesium regulates the body’s sleep-wake cycle.