Good morning and happy Monday!
This week we are going to be talking about magnesium supplementation and what my personal experience has been taking it. My point of view on the topic is from a woman’s perspective and I have noticed a lot of women being interested in this supplement lately with some of the marketing claims coming out about it.
So let’s get into it.
Now that we have asked the question of ‘what is magnesium’, we might see a ton of ads with claims that say it will do X, Y, or Z for us. Today, I wanted to round up some general information and give you some answers to questions like:
What is magnesium?
Who should take it?
Why should I take it?
What are sources of magnesium?
Does it have bearing on fitness or health in general?
Don’t worry about being sold on a product today — we don’t manufacture supplements. We are going to break down these questions and see what’s legitimate and what is false.
Always remember to save your money if something looks too good to be true because an ad will always have the company’s profits in mind and you’re usually last on the list of importance.
We are going to go over what magnesium does in your body, where you can find it, and if you should take it in today’s article. So, let’s dig in.
What is magnesium?
from examine.com: “Magnesium is an essential dietary nutrient and is one of the most abundant minerals in the body. Magnesium acts as an electrolyte and is a cofactor for more than 300 enzymes. Magnesium is required for energy (ATP) production, glucose metabolism, DNA and protein synthesis, nerve conduction, bone health, and cardiovascular regulation, among other functions. It also plays a crucial role in the synthesis and activation of vitamin D.”
What’s to note here is that western-style diets are fairly low in magnesium, and this is another reason why people become interested in supplementation as a way to become healthier.
If you’ve ever taken a metabolism class or studied it independently, this may sound familiar: Magnesium ions interact with polyphosphate compounds such as ATP, DNA, and RNA.
from this study: “Magnesium (Mg2+) has several functions in the human body. It acts as a cofactor for more than 300 enzymes, regulating a number of fundamental functions such as muscle contraction, neuromuscular conduction, glycemic control, myocardial contraction, and blood pressure. Moreover, magnesium also plays a vital role in energy production, active transmembrane transport for other ions, synthesis of nuclear materials, and bone development.”
What does it do?
It has many roles in the body, such as:
“Protein synthesis, muscle and nerve transmission, neuromuscular conduction, and blood glucose and blood pressure regulation.
Facilitates active transport of calcium and potassium ions across cell membranes, which is essential for the conduction of nerve impulses, muscle contraction, maintaining vasomotor tone, and normal heart rhythm.
Important for the structure of bones, proteins, many enzymes, mitochondria, DNA, and RNA.
Involved in macrophage activation, adherence, and bactericidal activity of granulocyte oxidative burst, lymphocyte proliferation, and endotoxin binding to monocytes.”1
Who should take it?
Those who do not meet the minimum requirements, via food, of 410–420mg/day for men and 320–360 mg/day for women may want to seek supplementation.
Those concerned with bone health as it has a role in bone mineralization.
Those who work out as it has a role in muscular relaxation.
Those with hypomagnesemia.
It has been recommended for sleep - although mixed results have been reported. If it works for you to sleep better, then it might be worth trying.2
Those with restless leg syndrome may experience reduced symptoms.3
It is mostly researched for those who have type 2 diabetes, so it may be worth discussing with your doctor about it to see if it is right for you.
It also shows promising data for those with blood pressure concerns.4
Women! There is some research on its benefits for women specifically as well as anecdotal data from women saying it helps them “in a general sense.”
Why take magnesium?
This can go hand in hand with our last section of who should take magnesium. I have found it to help me overall in feeling better, having more energy, supporting my restless legs at night while I sleep (confirmed by those who deal with my weird kicking), and helping me not falling asleep at 8pm sharp.
It has generally been recommended for those who feel it helps them and those who do not consume it enough in their foods - western diets don’t support high nutrients in the diet to begin with.
A study I noted above mentions aid with “premenstrual syndrome, dysmenorrhea, and postmenopausal symptoms” as a potential reason why you might take magnesium.
Those who may have PMS troubles should speak with a healthcare provider on a dosage that works for you. Some doctors will give specific dosages to try and see what works best for you.
You may find a magnesium supplement in places who sell protein and preworkouts as it has been pretty popular to supplement in a health and fitness routine for its potential in helping energy levels and muscle relaxation.
Data might be a little lacking, but a lot of people report that it does help them. If anything, do it for your bones.
Older people who might want to stay healthy can do it for the potential benefits to their bones, brain, and energy levels.5 Though there is more research to do, see if it might be something for you.
Magnesium is relatively cheap, so clear supplementation with your healthcare professional and see if it helps. I personally find it useful for myself.
Sources of Magnesium:
Supplementation
Roasted pumpkin seeds
156mg per 1oz.
spooky season has health benefits?!
Chia seeds
111mg per 1oz.
Almonds
80mg per 1oz.
Dark chocolate
65mg per 1oz
yes please!
Nuts (in general)
cashews, Brazil nuts, and mixed varieties.
Legumes
black beans have 120mg per cup.
lentils, chickpeas, peas, and soybeans are also on the list
Fish
salmon, mackerel, and halibut are on the list for providing a decent amount per serving.
a well-rounded diet should be including fish for their overall health benefits.
Bananas
not only do they have potassium, but magnesium as well with 35-40mg per banana.
Special mention to leafy greens. They grow straight out of the ground and if you have a quality crop, you will reap the benefits of not just magnesium but other vitamins and minerals.
Whatever your preferred source is, this study mentions that there are potential benefits for depression and mood.
Does it have bearing on fitness or health in general?
Yes, absolutely.
It could help you on your journey if you find magnesium supplementation may improve some aspect of your life. I found (anecdotally) that it has helped me with my sleep, restless leg syndrome, and energy levels.
The Cleveland Clinic noted these potential symptoms of magnesium deficiency:
Fatigue.
Loss of appetite.
Nausea.
Stiffness.
Weakness.
It has been shown to help with those who feel consistently tired or weak and this can affect your life and performance in the gym. If you are tired and you put your body through more stress if it is fatigued, you may develop injuries or extra cortisol which can inhibit your journey.
If you feel great, you can do more with your time and it can improve your quality of life as well.
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/
https://health.clevelandclinic.org/does-magnesium-help-you-sleep/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9804944/
https://pubmed.ncbi.nlm.nih.gov/19020533/
https://pubmed.ncbi.nlm.nih.gov/35128033/