Magnesium is an indispensable mineral.
Magnesium plays a vital role in several bodily physiological functions. Magnesium plays an integral part in over 300 enzyme systems that control biochemical processes, contributing to overall health and well-being in many ways.
Supplements that contain magnesium in various forms are used to increase consumption of this essential mineral.
If a person cannot get enough magnesium through food alone, supplementation may help meet their daily requirements for magnesium.
There are various magnesium supplements, such as pills, capsules, powders, and liquids.
There are various magnesium compounds available as supplements that vary in their bioavailability and absorption rate, providing assorted options to choose from when looking for magnesium-based remedies.
Is one of the fastest absorbing forms, often used to alleviate constipation and enhance digestion.
This form has lower bioavailability but a higher concentration of elemental magnesium; thus, making it often employed as a laxative and heartburn remedy.
This form is an amino acid-chelated magnesium form linked with glycine that boasts high bioavailability while being less likely to have negative side effects on digestion and can be used to enhance relaxation, mood, and sleep.
This form of magnesium is chelated with malic acid, an energy-producing cellular substance. Magnesium malate supports energy generation, muscle function and recuperation because of its high bioavailability.
Is often referred to as transdermal magnesium supplementation, is available in topical forms like creams, gels, and oils for transdermal administration.
This form may be applied directly to the skin for absorption without involving your digestive system.
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They may provide an effective means of increasing magnesium intake in people who struggle to get enough through diet alone, such as those who suffer from certain medical disorders or follow strict diets or have poor absorption rates of nutrients.
Before embarking on any supplementation regimen, it is essential to consult a healthcare provider regarding the appropriate amount and kind of magnesium supplementation.
Under certain conditions, excessive supplementation can result in irregular heartbeat, low blood pressure and other dangerous consequences, along with side effects like diarrhea, nausea, and stomach cramps.
Magnesium supplements offer numerous health and performance-boosting advantages to both the body and brain, from controlling blood sugar levels to improving physical performance. Here are 10 advantages magnesium can bring.
Although protein can be found in various food items like leafy greens, nuts, seeds and beans, many individuals do not get enough.
Here are 10 magnesium health advantages backed up by research.
1. Improve Bone Health
Magnesium is a crucial mineral needed to build and strengthen strong bones, with approximately 60% of magnesium stored within our bones for maintenance and mineralization purposes.
Numerous studies have proven that taking more magnesium is beneficial to both men and women’s bones.
According to research published in the Journal of Clinical Endocrinology and Metabolism, postmenopausal women who took magnesium supplements for six months experienced higher spine and hip bone mineral density than those taking placebo pills.
Another study indicated that males with osteoporosis who took magnesium supplements experienced higher bone densities.
This study was published in the American Journal of Clinical Nutrition. According to its findings, male participants who took magnesium supplements for one year experienced significantly greater hip and spine bone density compared with those taking a placebo pill.
2. Reduce Muscle Cramping and Spasms
Magnesium is essential to healthy muscle function, so its absence can cause cramps and spasms in the muscles. Magnesium helps balance calcium and potassium ions for proper muscular health.
Studies suggest that taking a magnesium supplement could help those deficient in this mineral experience less muscular cramping and spasms.
Studies revealed that athletes taking magnesium supplements experienced significantly fewer muscle cramps than those given a placebo, according to data published in the Journal of Sports Sciences.
Magnesium supplementation enhances muscular performance and decreases cramping frequency among older individuals.
Supplementation may assist in relieving muscle cramps and spasms by improving muscular relaxation and decreasing muscle excitability, according to some.
These supplements could also help alleviate oxidative stress and inflammation that causes muscle discomfort and cramps.
3. Lowers Blood Pressures
Magnesium can help control blood pressure through relaxing blood vessels, decreasing inflammation and maintaining electrolyte balance – activities magnesium can do to help lower it.
Magnesium supplements may help those suffering from high blood pressure to lower their blood pressure .
Studies conducted by the Journal of Hypertension demonstrated that giving patients with high blood pressure a 12-week magnesium supplement dramatically lowered both their systolic and diastolic blood pressure levels.
Studies published in the European Journal of Clinical Nutrition revealed that providing overweight and obese individuals with hypertension a magnesium supplement for eight weeks resulted in both reduced systolic and diastolic blood pressure levels.
4. Enhancing Sleep Quality
Magnesium can assist with controlling synthesis and activity levels of serotonin, an essential neurotransmitter in regulating sleep-wake cycles and encouraging relaxation. It plays an essential role in managing its synthesis and release as part of sleep quality improvement strategies.
Magnesium also plays an essential role in producing and regulating melatonin, an essential hormone for sleep regulation.
According to a study in the Journal of Research in Medical Sciences, elderly with insomnia who took magnesium supplements for eight weeks reported better quality and longer periods of restful sleep.
Another study published in Journal of Sleep Research demonstrated that giving individuals with low magnesium levels magnesium supplements for seven weeks helped decrease insomnia and improve sleep quality.
5. Decrease migraine frequency
One neurotransmitter that magnesium helps regulate is serotonin, which controls constriction and dilation of blood vessels.
Migraines have been linked with low serotonin levels, and magnesium may help regulate these levels.
Muscle relaxation is also key, since migraines can often be brought on by tightness in the muscles surrounding the head and neck.
Additionally, turmeric offers anti-inflammatory benefits; inflammation can contribute to migraine symptoms.
6. Improves insulin sensitivity
Magnesium is essential to insulin sensitivity and glucose metabolism and has been linked to both increased insulin resistance and an increased risk of type 2 diabetes.
Controlling glucose movement across cell membranes is key to maintaining normal blood glucose levels and has anti-inflammatory effects that aid pancreatic function and the generation and release of insulin by pancreatic cells. Chronic inflammation may lead to insulin resistance.
7. Strengthen Heart Health
Magnesium plays an essential role in maintaining regular heartbeat by helping regulate its electrical activity.
Relaxation therapy aids the relaxation of blood vessel smooth muscles, leading to improved blood flow, lower blood pressure and less risk for heart disease.
Magnesium also boasts anti-inflammatory qualities that may help delay heart disease’s onset. Prolonged inflammation has been linked to heart conditions.
8. Reduces Inflammation
Due to its anti-inflammatory properties, magnesium can assist the body in reducing levels of inflammation. As inflammation is the immune system’s natural response to injury, infection, or tissue damage; magnesium’s anti-inflammatory qualities could help the body manage it more efficiently.
However, chronic inflammation has been linked with several chronic diseases including heart disease, diabetes, and arthritis.
Magnesium may help reduce inflammation-inducing cytokines; proteins involved in immune responses.
Magnesium’s antioxidant qualities could reduce oxidative stress that leads to inflammation. Magnesium could also help in managing immune cell activity which has an impact on inflammation levels.
9. Support Mental Health
Magnesium is essential in maintaining normal brain function, helping to promote mental wellbeing, and may have an impact on mood and cognitive performance. Furthermore, magnesium plays a significant role in various processes that could have an influence on both mood and cognition.
Studies have demonstrated the ability of massage to soothe the neurological system, helping reduce tension and anxiety levels.
Magnesium’s antioxidant qualities may provide protection from oxidative stress that could otherwise contribute to mood disorders like depression.
10. Magnesium can enhance exercise performance.
Magnesium deficiency has been linked with lower exercise performance and more muscle injury.
Magnesium is an essential mineral for energy metabolism and muscle health, playing a significant role in muscle relaxation. A lack of magnesium may result in cramps and spasms which make exercise challenging .
Magnesium is essential to energy synthesis and storage within the body, and adequate levels can significantly enhance physical performance and endurance during exercise. Magnesium also plays an essential role in protein synthesis for muscle development and repair – an element which is indispensable.
Tips on taking magnesium supplements.
Timing can have an impactful effect on how effective and absorbable magnesium supplements are taken, so here are some guidelines on when best to take magnesium supplements:
Magnesium supplements should be taken with meals to maximize absorption and lower the risk of adverse gastrointestinal side effects.
Consider what type of magnesium supplement you are taking. Different magnesium supplements absorb nutrients at different rates and may be more effective during certain times or situations; magnesium glycinate may be better absorbed when taken alongside meals.
Magnesium citrate should generally be taken on an empty stomach. Since magnesium and calcium supplements compete for absorption into the body, be sure to allow at least two hours between taking both supplements.
Timing magnesium supplementation depends on your personal circumstances and desired outcomes, for example taking it before bedtime may help enhance the quality of sleep.
Before beginning magnesium supplementation, it is wise to consult a healthcare expert for guidance in terms of amount, form, timing, and schedule. To do so effectively.