Magnesium is a mineral that plays a role in over 300 enzyme reactions in the human body. Found in a variety of foods, magnesium can help your body carry out chemical reactions, including building proteins, strengthening bones, and regulating blood sugar, blood pressure, and muscle and nerve functions (Harvard. 2023).

Magnesium is a common deficiency in Australia and worldwide, with the recommended daily intake totalling 400-420 for adult men and 310-360 for adult women (NIH. 2022). One of the main reasons is people not consuming enough magnesium in their daily diet.

Magnesium isn’t just one copy+paste mineral. Different types of magnesium can offer other benefits and advantages. These types can vary in use, bioavailability and absorption, and side effects (Sherrell, Z. 2021). These other forms of magnesium include:

• Magnesium glycinate
• Magnesium lactate 
• Magnesium malate
• Magnesium citrate
• Magnesium chloride
• Magnesium sulfate

5 Benefits of Magnesium

Magnesium offers a range of benefits beyond just five, but let’s look at five of the best benefits of magnesium.

Magnesium can boost performance

One of the best benefits of magnesium is that it can improve your performance. You already know that it is responsible for a vast array of functions within your body, and those extend right through to your performance in the gym.

Magnesium plays a part in the process of energy metabolism and muscle function and has been associated through studies with enhanced exercise performance. Supplementation with magnesium has suggested that the mineral can increase an individual’s activity level while improving exercise performance by enhancing glucose availability in the brain, muscles, and blood (Zhang, Y et al. 2017).

Human studies have primarily focused on the physiological effects on blood pressure, heart rate and maximum oxygen uptake as opposed to direct performance functions (Zhang, Y et al. 2017).

Magnesium offers anti-inflammatory benefits

Magnesium is often used for its anti-inflammatory benefits, with low magnesium levels often linked to increased levels of inflammation. Supplementing with magnesium can decrease your levels of c-reactive protein (CRP), which is a marker of inflammation and is common in people suffering from chronic inflammation. Additional research has linked magnesium deficiency to increased oxidative stress, which can play a role in inflammation (Ajmera, R. 2022).

Magnesium can promote heart health

Another benefit of magnesium is how it supports your heart health. Magnesium contributes to the biochemical reactions in your heart that cause your heart to beat. As your heart is a muscular organ, it relies on the relationship with calcium and magnesium to contract and relax (Sweet, J. 2020).

While calcium stimulates the muscle fibres of the myocardium (the muscular tissue of the heart) to shorten and contract, magnesium performs the opposite role, blocking calcium and allowing the muscle fibres to relax. This process is what creates your heartbeat (Sweet, J. 2020).

Magnesium supports bone health

One of the benefits of magnesium is its role in supporting bone health. About 50-60% of the magnesium in your body is found in your bones, with the hard-working mineral helping to maintain bone health and protect against bone loss (Ajmera, R. 2022).

Studies have suggested that lower levels of magnesium can spark a higher risk of osteoporosis, which is a condition that can weaken the bones. Another three-year study indicated that people who consumed the least amount of magnesium increased three times more fractures than those with the highest intake (Ajmera, R. 2022). If you care about the strength of your bones, make sure you consume enough magnesium.

Magnesium improves sleep

Want to know the benefits of taking magnesium at night? It can improve your sleep.

Magnesium can improve the quality of your sleep by helping your body and brain relax. Magnesium regulates neurotransmitters that send signals throughout the nervous system and brain while regulating melatonin and binding to GABA receptors. Essentially, it activates the neurotransmitters responsible for relaxing your body and mind (Jennings, K. 2023).

Not only does it help you sleep, but it can improve the quality of your sleep by provoking increased melatonin and renin, which are hormones that help to regulate sleep (Jennings, K. 2023).

Best sources of magnesium

Incorporate those five magnesium benefits into your day-to-day life by increasing your daily magnesium intake. Some of the best magnesium-rich foods include:

• Avocados 
• Nuts like almonds, cashews, and Brazil nuts
• Legumes like lentils, beans, chickpeas, and soybeans
• Tofu
• Seeds like flax, pumpkin & chia
• Whole grains like wheat, oats, and barley
• Fatty fish like salmon, mackerel, and halibut
• Bananas
• Leafy greens like kale, spinach, and turnip greens
• Dark chocolate 

If you don’t think you’re getting enough magnesium into your diet, these sources can help you balance your diet and increase your intake (Spritzler, F. 2022).

Magnesium supplementation

Magnesium deficiency is common in Australia (and worldwide, for that matter) and has declined majorly over the last 30-40 years, despite being the fourth most abundant mineral in the human body. Data in Australia has revealed that 1 in 3 Australians over the age of two do not meet their Estimated Average Requirement (EAR) for daily magnesium consumption. 37% of that figure are males, while 34% are females, according to The Australian Bureau of Statistics (ABS. 2015).

Don’t be a part of that figure. Take advantage of the health benefits of magnesium with a reliable magnesium supplement. Evolve Magnesium RX is a no-nonsense magnesium formula that can support healthy bones, muscle function and recovery. 

This magnesium matrix contains 300mg of magnesium carbonate per serving, a generous dose given the recommended daily intake for adult men is 400-420, while for women, it is 310-360 (NIH. 2022). Magnesium RX also contains vitamins A, C, D3, B6, B12, folate, zinc, copper and more to enhance the benefits of magnesium.

The Run-Down

Magnesium is an essential mineral that is essential in maintaining good health. From performance to sleep, magnesium is responsible for a number of functions within your body. Despite its importance in optimising your overall well-being, magnesium is still a common deficiency in Australians. Don’t be a part of that figure. Get your recommended daily intake of magnesium, and you’ll thank yourself later.

For further information and education, chat with our knowledgeable team members at Evolve Nutrition today or reach out online for additional support.

References

Harvard. 2023, ‘Magnesium’, Harvard School of Public Health, accessed 19 April 2023, https://www.hsph.harvard.edu/nutritionsource/magnesium/

Sherrell, Z. 2021, ‘Types of magnesium supplements and their benefits’, Medical News Today, accessed 19 April 2023, https://www.medicalnewstoday.com/articles/types-of-magnesium

Zhang, Y et al. 2017, ‘Can Magnesium Enhance Exercise Performance’, PubMed Central, accessed 19 April 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/

Ajmera, R. 2022, ‘12 Evidence-Based Health Benefits of Magnesium’, Healthline, accessed 19 April 2023, https://www.healthline.com/nutrition/magnesium-benefits

Sweet, J. 2020, ‘Magnesium and Heart Health: What You Need to Know?’ Healthline, accessed 19 April 2023, https://www.healthline.com/health/heart-health/magnesium-heart-health-what-to-know

Jennings, K. 2023, ‘How Magnesium Can Help You Sleep’, Healthline, accessed 19 April 2023, https://www.healthline.com/nutrition/magnesium-and-sleep 

Spritzler, F. 2022, ‘10 Magnesium-Rich Foods That Are Super Healthy’, Healthline, accessed 19 April 2023, https://www.healthline.com/nutrition/10-foods-high-in-magnesium

ABS. 2015, ‘Australian Health Survey: Usual Nutrient Intakes’, Australian Bureau of Statistics, accessed 19 April 2023, https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release

NIH. 2022, ‘Magnesium’, National Institutes of Health, accessed 19 April 2023, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/