Benefits Of Magnesium Supplementation
Mar 26, 2024
Magnesium is an essential mineral and popular supplement that can be beneficial for a variety of ailments. Should you be taking a magnesium supplement? Continue reading to find out!
What Is Magnesium?
Magnesium is a mineral which is mostly present in our bones, and it is the fourth most abundant mineral found in our bodies! It is needed for many chemical reactions that occur in the body, including protein synthesis, blood sugar control, and blood pressure control. Magnesium is also important in maintaining bone health, and low magnesium levels can increase the risk of osteoporosis, fractures and bone loss. Magnesium is mainly found in plant foods such as nuts and seeds, green leafy veg, potatoes, and grains, and it is also found in some meats and fish, for instance salmon and halibut. The recommended daily intake of magnesium is 300mg for men and 270mg for women.
Benefits Of Magnesium Supplementation
Magnesium is a popular sleep supplement, although the mechanisms between magnesium and sleep are not well understood, research shows that higher magnesium intake is associated with better sleep quality and normal sleep duration. Magnesium is also associated with melatonin production, which is a hormone that regulates the sleep-wake cycle.
Low magnesium status has been linked to an increased risk of anxiety and depression, and studies have found that magnesium supplementation can improve mental health, regardless of magnesium status.
Magnesium plays an important role in brain and neurotransmitter regulation. Deficiency has been found to be a risk factor for migraine attacks, and research has found that magnesium supplementation may have an anti-migraine effect.
Magnesium supplements are often used to help manage pain, and are commonly used by individuals suffering from conditions such as fibromyalgia, painful menstruation, arthritis, and nerve damage.
Some types of magnesium supplements, such as magnesium oxide, are often used to relieve constipation - this is because it has an osmotic effect, which means it draws water into the intestine, causing a laxative effect.
Magnesium can also be beneficial for heart health, as one meta-analysis found that supplementation was effective in reducing blood pressure, which may help decrease the risk of cardiovascular disease!
Types Of Magnesium Supplements
Magnesium supplements come in different forms, the most common ones are:
- Magnesium Citrate - this is one of the most popular magnesium supplements, it's magnesium bound to citric acid! This form of magnesium can help increase magnesium levels, and can also be used to relieve constipation.
- Magnesium Oxide - this is a salt that combines magnesium and oxygen. This form of magnesium is poorly absorbed and is therefore not a good option for individuals looking to raise their magnesium levels, however it can be used to relieve constipation and heartburn.
- Magnesium Glycinate - this is magnesium bound to the amino acid glycine. This form of magnesium is highly bioavailable and can be used to increase magnesium levels.
There are many more, but these are the types of magnesium you will find in MOBU products - click here to view all our magnesium supplements!
Summary
Magnesium is an essential mineral that is found in a variety of foods. It is needed for many bodily functions, most notably related to nerve and muscle function, and low magnesium levels can affect sleep, blood pressure, digestion, and contribute to migraine headaches. There are a range of different types of magnesium supplements, which will have different effects, so it is important to know which type of magnesium is suitable before supplementing!
