4 Health Benefits Of Magnesium
4 Health Benefits of Magnesium
1. Exercise performance
Magnesium may help exercise performance as it plays a role in energy metabolism, muscle contraction and protein synthesis.2
During exercise, the body breaks down substrates (carbohydrates and fats) to be used as energy and the body’s primary source of energy is glucose. Evidence from animal studies suggests that increased magnesium availability might help exercise performance due its impact on the glucose metabolism pathway.2
hile there’s currently a lack of evidence to show that magnesium supplementation can improve exercise performance in humans, magnesium deficiency may impair energy production and glucose availability during exercise.
2. Bone density
Magnesium plays a key role in bone health and approximately 60% of the body’s total magnesium is stored in the bone.3 Studies have shown that supplementing magnesium can enhance bone mineral density and this may be particularly beneficial during the ageing process as bones get frailer.
In a large observational study on postmenopausal women, those with a higher daily magnesium intake had significantly higher whole body and hip bone density.4 It’s been suggested that a daily intake of >237mg of magnesium is associated with increased whole body bone density.5
3. Blood pressure
Magnesium may help to reduce blood pressure as it helps to increase nitric oxide, which helps blood vessels to relax.6
However, the evidence for the use of magnesium supplementation to reduce blood pressure is mixed. The current consensus is that despite encouraging evidence, there needs to be more randomised controlled trials to prove a direct link between increased magnesium intake and reduced blood pressure.6
Any concerns with your blood pressure always talk to your GP.
4. Sleep
There’s evidence to show that magnesium may help sleep duration in elderly people who suffer from insomnia.7 It's been suggested that this was due to an increase in melatonin and a reduction in cortisol levels.
Best magnesium supplements to take
Magnesium Citrate
Magnesium oxide
Another supplement used to help regulate magnesium levels and a source easily found in shops and online. With similar benefits to other magnesium supplements this also is recommended by many for the relief of heartburn.
There are other forms of magnesium, (glycinate, sulfate, lactate etc.) however, they are less readily available and with additional concerns regarding low levels of magnesium, medical advice should be sort.
Take home message
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Liam is a certified sport nutritionist with the International Society of Sport Nutrition and is enrolled on the British Dietetics Association’s Sport and Exercise Nutrition register. He has a Bachelor’s of Science in Sport and Exercise Science and is graduate of the ISSN Diploma in Applied Sport and Exercise Nutrition.
Liam is an experienced personal trainer, helping clients reach their health and fitness goals with practical, evidence informed exercise and nutrition advice.
In his spare time Liam has competed in numerous powerlifting competitions and enjoys hill walking, football and expanding his recipe repertoire in the kitchen. Find out more about Liam's experience here.
