If given the opportunity, I’m confident that every one of us would want to be the star of the show.
It's a desire of most, if not all, humans to feel seen, heard, and appreciated. For that reason, I love to give credit to others when it's due.
Given the fitness nerd I am, this had me thinking about supplements. Most people know about popular products like protein powders, creatine, and greens powders.
However, there are quite a few unsung heroes when it comes to supplements. I know one supplement that deserves a little more credit and attention is magnesium!
In fact, magnesium itself has been shown to be quite beneficial for many reasons. This can include things such as muscle and nerve function, blood sugar control, and blood pressure (6).
These benefits are really just the tip of the spear though. So, what are all the benefits of magnesium? How can magnesium help support your health and fitness goals?
Glad you asked! That's what we'll be diving into today. But, before we get into the benefits, you may be wondering what magnesium is.
What Is Magnesium?
Magnesium is one of the most abundant minerals in the human body (1).
It's one of the several nutrients essential for good health. When a nutrient is essential, that means your body can't produce it on its own. Basically, you have to get it from your diet.
For this reason, magnesium is a pretty big deal. In fact, magnesium supports a wide variety of processes inside the body.
There are also several different types of magnesium, each having their own benefits. We'll get into those later.
First, it's important that you understand why magnesium is so important...
Why Is Magnesium Important?
As I said, magnesium supports a wide variety of functions in the body.
Low levels of magnesium have also been associated with quite a few chronic diseases (7). Not only that, but magnesium has been studied for its potential role in managing conditions such as osteoporosis, diabetes, and cardiovascular diseases (7).
Clearly, having low levels of magnesium could be problematic. But now that you know why magnesium is so important, what are the benefits of magnesium?
What Are The Benefits of Magnesium
Now it's time to discuss the benefits of magnesium and how it could help you. Let's get into them!
1. Improved Sleep Quality
Adequate magnesium levels are associated with improved sleep quality (2). This is because magnesium can help relax the nervous system.
Obviously, sleep is important for a wide variety of reasons. Better sleep could help contribute to your overall health, well-being, and fitness goals!
2. Bone Health
About 60% of the magnesium in your body is found in your bones (4). This is one of the ways that your bones remain strong.
Studies suggest that magnesium may play a role in bone health and support against osteoporosis (2). Strong bones can help you prevent injury, perform your best, and stay healthy in the long run.
3. Heart Health
Magnesium can help support a healthy and functioning heart (2).
You see, magnesium is essential for heart muscle contraction. Keeping magnesium levels in a good range can help support healthy, rhythmic contractions.
On the other hand, having too much or too little magnesium can contribute to an irregular heartbeat. For this reason, it can be important to make sure your body has the magnesium it needs for a healthy heart!
4. Performance Improvements
Magnesium plays a role in managing stress, relaxing muscles, and supporting muscle hydration (2). These functions can help ensure that your body performs effectively and consistently.
By supporting muscle function and recovery, magnesium may be helpful for your overall fitness.
5. Managing Migraines & Headaches
Magnesium can help to reduce migraines by as much as 41% (2). Research suggests magnesium may support the brain’s pain management systems. This could be helpful for those prone to migraines and headaches.
If you're one of these people, magnesium may be worth a try!
6. Preventing & Managing Diabetic Complications
Believe it or not, magnesium could be a useful tool in managing and preventing diabetic complications (2).
For one, magnesium plays an important role in glucose metabolism. One study showed improved glucose parameters in diabetics and improved insulin sensitivity in pre-diabetics through supplemented magnesium (2).
Not only that, but higher magnesium intake has been associated with a lower risk of diabetes (2). The same study found that greater magnesium intakes are associated with lower inflammation (2).
Clearly, magnesium can be very beneficial in this arena!
7. Premenstrual Symptoms
Premenstrual symptoms (PMS) refer to physical and emotional changes women can experience during their menstrual cycle. These are hormone-related changes such as headaches, bloating, fatigue, and more.
Some research suggests that magnesium may help alleviate certain PMS symptoms (5). This can be by supporting muscle relaxation, mood balance, and reduced water retention (5).
While I'm not a woman, I have met plenty who insist that magnesium has helped to a degree. So, magnesium could definitely be worth a try for alleviating these symptoms!
Magnesium Supplements: What To Look For
Before you seek out a magnesium supplement, there are some things you may want to consider. First and foremost, how much magnesium do you want to take?
In order to get enough, I’d recommend shooting for as much as 500mg of magnesium per day (3). As I mentioned earlier, magnesium also comes in several different forms.
These include:
• Magnesium Citrate
• Magnesium Glycinate
• Magnesium Oxide
• Magnesium Malate
• Magnesium Chloride
• Magnesium Sulfate
• Magnesium Lactate
• Magnesium Threonate
• Magnesium Aspartate
I wouldn't by any means say any one type is "better" than the others. So, never let marketing convince you otherwise!
The truth is, each different type can help support different things. That's why I'm a fan of magnesium supplements that offer a diverse blend of these types.
At 1st Phorm, we're committed to helping real people earn real and long-term results. We know you don't take any shortcuts when it comes to your health and fitness. That's why we don't take any shortcuts with the supplements to support your goals!
Our Magnesium is a diverse blend of 6 different forms of Magnesium, designed to cover all bases. On top of that, we offer it in an easily digestible flavored powder you can mix directly in water.
You'll get 420mg of magnesium per serving, and several delicious flavors to pick from. My favorite is the peach ring!
If you're looking to give magnesium a try, you can shop 1st Phorm Magnesium here.
If you have any more questions about magnesium or anything else for that matter ... Don't hesitate to reach out to us!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Boomsma, Diane. “The magic of magnesium.” International journal of pharmaceutical compounding vol. 12,4 (2008): 306-9.
(2) Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica vol. 2017 (2017): 4179326. doi:10.1155/2017/4179326
(3) Pethő, Ákos Géza et al. “Magnesium Is a Vital Ion in the Body-It Is Time to Consider Its Supplementation on a Routine Basis.” Clinics and practice vol. 14,2 521-535. 22 Mar. 2024, doi:10.3390/clinpract14020040
(4) Castiglioni, Sara et al. “Magnesium and osteoporosis: current state of knowledge and future research directions.” Nutrients vol. 5,8 3022-33. 31 Jul. 2013, doi:10.3390/nu5083022
(5) Fathizadeh, Nahid et al. “Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome.” Iranian journal of nursing and midwifery research vol. 15,Suppl 1 (2010): 401-5.
(6) National Institutes of Health, Office of Dietary Supplements. “Magnesium: Fact Sheet for Health Professionals.” NIH, Updated 27 March 2023, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en1.
(7) Al Alawi, Abdullah M et al. “Magnesium and Human Health: Perspectives and Research Directions.” International journal of endocrinology vol. 2018 9041694. 16 Apr. 2018, doi:10.1155/2018/9041694.
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