3 Surprising Health Benefits of Magnesium
Did you know that magnesium is involved in over 600 of the biochemical reactions that take place inside of your body every day?
While roughly 60% is stored in bone tissue, magnesium can be found in every single one of our cells, playing a crucial role in their vitality and function.
Despite this, data from the National Health and Nutrition Examination Survey (NHANES) estimates that approximately 50% of adults in the United States consume less than the recommended daily allowance (RDA).
With that in mind, here are 3 little known health benefits of magnesium and some simple strategies to ensure that you’re getting enough.
1. Sleep Quality and Duration
Magnesium supplements, particularly Magnesium Bisglycinate and Magnesium L-Threonate, are often suggested as natural remedies for common sleep disorders such as insomnia.
Among those 600 plus reactions mentioned earlier is the production and regulation of several inhibitory neurotransmitters involved in rest and relaxation, including gamma aminobutyric acid (GABA).
Some studies conducted in older adults have found that supplementing with magnesium prior to bedtime can reduce sleep latency, or the amount of time that it takes an individual to fall asleep, by an average of roughly 15 minutes.
2. Blood Sugar Regulation
Current research estimates that about half of individuals diagnosed with type 2 diabetes have low blood levels of magnesium, which is believed to further impair the body’s ability to effectively manage blood sugar levels.
Vice versa, consuming an adequate amount of magnesium can help enhance insulin sensitivity and improve blood sugar regulation, even in those at an increased risk of developing the disease based upon factors like their genetics and family history.
3. Exercise Performance and Recovery
In addition to increasing glucose availability and stabilizing blood sugar levels, magnesium buffers against the accumulation of lactate within exercising muscles, making them more resistant to fatigue.
This, in turn, enhances both muscular power and endurance, improving performance across a wide variety of physical activities.
Although more research is needed, we have also seen some preliminary data suggesting that supplementing with Magnesium Malate may help to enhance muscular recovery following resistance training and mitigate the effects of delayed-onset muscle soreness (DOMS).
Food Sources
Magnesium is contained in a wide variety of foods ranging from leafy green vegetables to seeds, nuts, and even some seafood.
Among the richest sources are pumpkin seeds, spinach, almonds, and oatmeal.
Supplements
We’ve already mentioned some of the most common forms of supplemental magnesium and their suggested uses.
As with any dietary supplement, it is crucial to verify that the products you are consuming are free of contaminants and actually contain the ingredients and amounts listed on the label.
For that reason, we strongly recommend choosing reputable brands that perform independent third-party testing of their products.
Look for certification badges from organizations such as United States Pharmacopeia (USP), Informed Choice, or NSF Certified for Sport.
Wrap Up
As we’ve discussed, magnesium is essential for maintaining good health and plays a key role in everything from glucose metabolism to exercise performance.
Consuming a variety of magnesium-rich foods can help ensure that you’re getting enough.
Moreover, supplementing with specific forms of magnesium may confer additional benefits with minimal risk of unwanted side effects.
Looking for even more support or information regarding your nutritional needs? Click here to get in contact with one of our clinicians or call our office at (704) 980-9049 to request a consultation.
Ryan Lesik, D.C., CSCS
Movement Spine and Sport
