Magnesium Supplement: Benefits - Blog
Importance of Magnesium
Magnesium is consumed through diet, as it cannot be produced by the human body. Magnesium-rich foods include dark chocolate, fish, leafy greens, seeds including flax, pumpkin, and chia seeds, and wholegrains such as wheat, barley, quinoa, and oats. Additionally, water can provide up to 10% of our recommended daily magnesium.
It is possible to meet the recommended daily intake of magnesium through diet alone, however many adults struggle to meet the recommended daily intake. Studies have found that this may be related to the increased consumption of processed foods and a reduction of wholegrain foods in the modern diet. It is generally recommended that adult males should consume around 420mg of magnesium per day, and females around 320mg, with some variation based on age and consideration taken for pregnancy. The body stores around 25mg of magnesium, predominantly in the bones and soft tissues.
Because magnesium is so important for energy production, deficiencies can lead to fatigue among other poor health outcomes. Mild deficiency can result in tiredness, muscle stiffness, and difficulty sleeping. In extreme cases, muscular coordination can be disturbed, and a person may experience muscle cramping and spasms, alongside heightened blood pressure and abnormal heart rhythms.
Benefits of magnesium
Aside from the dangers of becoming deficient, keeping adequate levels of magnesium can also have notable benefits. These benefits can go on to promote overall health and wellbeing, which may lead to more favourable health outcomes in general. Some benefits of magnesium can include:
- Muscle relaxation and tension relief
- Facilitates restful sleep
- Supports healthy brain and nerve function
- Helps maintain a healthy heart and blood pressure
- Helps maintain healthy bones
If a person struggles to meet their recommended daily intake of magnesium through diet, then supplements can be a good option to help prevent deficiency from occurring. Magnesium supplements come in various forms, including magnesium oxide, magnesium glycinate, magnesium chloride, magnesium orotate, and magnesium amino acid chelate.
Some forms of magnesium have been found to have better bioavailability than others, meaning that they can be more easily and successfully absorbed into the body.
A recent study found that overall concentration of magnesium in the supplement did not predict which supplement would have the highest absorption into the body, and that there was considerable variation in absorption based on the solubility and bioavailability of each form of the mineral. When selecting magnesium supplements, be sure to consider the relative bioavailability rather than the overall concentration.
Different forms of magnesium may also have slightly different health benefits. For example, the orotic acid in magnesium orotate can be particularly beneficial for heart health, while magnesium glycinate is best known for helping to relax muscles and promote better quality sleep.
If you are considering magnesium supplements and are unsure which is right for you, seek advice from a medical professional, and always take the supplements as advised.
About the Author
We use a variety of authors from both naturopathic and medical backgrounds. We also have in house researchers that compile the latest information into an easily digestible format.
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