The Health Benefits Of Magnesium & The Best Supplements To Take

Magnesium is an important nutrient for both overall health and physical performance. A bit of an unsung hero, it plays a role in more than 300 bodily processes.¹

Let’s look deeper into the world of magnesium to find out its functions, how it can support health and performance, and how to make sure you’re getting enough of it.

• What is magnesium?
• What does magnesium do?
• What are the signs of low magnesium?
• What can cause magnesium deficiency?
• Health benefits of magnesium
• What are good sources of magnesium?
• The best magnesium supplements to take
• FAQs about magnesium

What is magnesium?

Magnesium is an essential micronutrient that we must consume plenty of for our bodies to function properly. We don’t require it in the same amounts as we do macronutrients like carbs, fats and, protein, but it does play a crucial role in many bodily processes, from DNA creation and muscle and nerve function to maintaining blood pressure and blood glucose levels.^1,2

What does magnesium do?

Magnesium is involved in many physiological processes, including:

1. Enzyme activation: Magnesium is a cofactor for numerous enzymes involved in biochemical reactions within the body.^1,2 These enzymes are essential for processes such as energy production, muscle contractions, and nerve function.
2. Energy production: Magnesium is required for the synthesis of ATP, the primary molecule for storing and transferring energy within cells.^1,3,4 It’s also involved in other metabolic reactions, including the breakdown of protein, carbohydrates, and fats for energy.
3. Blood sugar control: Magnesium regulates insulin secretion and glucose uptake into cells, which can influence blood sugar levels.^5,6
4. Muscle and nerve function: Magnesium plays a key role in muscle contraction and relaxation, and helps to regulate the function of neuromuscular receptors and transmission of nerve cells. This includes heart muscle, and magnesium is important for maintaining a healthy heartbeat as it allows cells in the heart muscle to relax.^2,7
5. Bone health: Magnesium supports the absorption and metabolism of calcium, which is important for maintaining healthy bones and teeth. Magnesium deficiencies have been associated with lower bone mass density.^2,8

What are the signs of low magnesium?

Low magnesium can silently disrupt critical functions, resulting in symptoms like nausea, muscle cramps, constipation, sleep disturbances, fatigue, and heart palpitations.^2,9

Sometimes called an "invisible deficiency," low magnesium levels can be difficult to diagnose through blood tests as less than 1% of magnesium resides in the blood, with the majority stored in bone, muscle, and tissue.2

What can cause magnesium deficiency?

Research has shown that those who are active appear to be at risk of magnesium deficiency with one study finding that athletes who participate in weight-making sports like wrestling or gymnastics are particularly vulnerable to deficiency.^10,11

This is likely due to the effect severe calorie restriction has on micronutrient intake, which can lead to low magnesium levels.

Other things that can also lead to low magnesium include excessive vomiting, digestive conditions, and alcohol abuse.

Periods of vomiting

Magnesium is considered an electrolyte, which can be lost through frequent vomiting and excessive sweating.

Digestive conditions

Gastrointestinal disorders can lead to low levels of certain nutrients due to malabsorption, often resulting from damage to the intestines.

Eating disorders

Magnesium levels can be low due to reduced dietary intake or periods of vomiting. They can also drop due to Refeeding syndrome, which can occur as a result of fast refeeding following a period of undernutrition.

Alcohol abuse

Chronic alcohol misuse has been associated with low levels of electrolytes such as phosphate, potassium, and magnesium.^12,13 These are thought to be caused by toxins within the bloodstream and the diuretic effect of alcohol.^13,14

Health benefits of magnesium

Magnesium can support performance

Magnesium is particularly important for athletes as it is involved in the reactions that are required for protein synthesis, energy production, and recovery from oxidative stress.¹⁵

Carbohydrates are the body’s preferred fuel source, and the rate at which we use them during exercise increases. Research has shown that magnesium can enhance exercise performance as it can increase glucose availability in the muscles, blood, and brain.^16,17,18

Magnesium can also prevent lactate levels building up in the muscles as it increases the rate of lactate clearance, which is associated with improved performance and delays pain and fatigue in the muscles.^16,19,20

Magnesium can also enhance recovery, which can impact your performance in subsequent sessions. One recent study found that magnesium supplementation significantly reduced muscle soreness and improved perceived recovery.²¹ However, this was a small sample size and more research is needed within this area to confirm the mechanisms and appropriate dosages.

Magnesium can support sleep

Magnesium has also been shown to support sleep, particularly for those with insomnia and there are a few possible mechanisms for this.²²

As magnesium supports neurotransmitter function, which send signals throughout the nervous system and brain, it can help to activate the parasympathetic nervous system, which helps us to relax and wind down.²³

Magnesium also binds to the neurotransmitter gamma-aminobutyric acid (GABA) receptors, which also helps to calm brain activity.²⁴

Melatonin is a hormone that helps to regulate our sleep cycle, and magnesium is an important nutrient, alongside B vitamins and zinc, for its synthesis.²⁵ Deficiencies in magnesium have been linked with lower melatonin levels.^26,27

In a study on elderly people, it was found that those who were given 500mg of magnesium had higher levels of melatonin and saw significant improvements in sleep efficiency and quality.²⁶ Other studies have supported this finding that magnesium may improve markers of insomnia.²⁸