Magnesium - 8 science-based reasons to supplement it
An adult's body contains approximately 25 g of magnesium. Its role in the body includes energy production, structural development of bones, DNA synthesis, and is also involved in a process that is important for conducting nerve impulses, muscle contractions, and controlling normal heart rhythm.
The scientific literature provides extensive evidence of widespread magnesium deficiency and the potential need for magnesium supplementation in a variety of health conditions.
We have delved into the studies and scientific findings and selected for you the top 8 reasons why it is good to supplement with magnesium. Do you know them all?
1. Reduces insomnia
Scientists agree that magnesium plays an important role in sleep regulation.
After 8 weeks of magnesium supplementation, patients had longer sleep times and also greater sleep efficiency. The results show that magnesium supplementation brings significant improvement, both subjective and objective, to patients suffering from insomnia. [1]
Another point is related to this…
2. Suppresses anxiety
Anxiety can cause insomnia and vice versa. This combination can lead to a vicious cycle that leads to chronic insomnia. According to the Australian Sleep Health Foundation, anxiety and worry are the main causes of insomnia. Existing evidence suggests a beneficial effect of magnesium on subjective anxiety in anxiety-prone samples and on mild to moderate depression in adults. [2]
3. Prevents migraines
People with low levels of magnesium in the body are more prone to headaches or migraines. The American Academy of Neurology and the American Headache Society rate magnesium as one of the highly recommended treatments for migraine headaches. [3]
Oral Mg supplementation has been shown to reduce the frequency, duration and intensity of migraines by 41% compared to placebo (15.8%). [4]
That's an interesting number, don't you think?
4. Supports heart and bone health
A review of many large studies shows that high Mg intake is associated with a lower risk of major cardiovascular risk factors (heart and blood vessel disease). [5]
Magnesium is also part of the bone building process. Magnesium deficiency contributes to osteoporosis. At the same time, it appears that magnesium supplements can reduce bone loss caused by osteoporosis.
5. Affects energy metabolism
Magnesium has a predominant role in the production and utilization of ATP (energy source). You can think of it as a molecule that carries energy and is used by all cells in the body. Each molecule of ATP actually binds to a magnesium ion (Mg 2+ ) to form its biologically functional form. In the cell, most ATP is present as Mg-ATP complexes. [6]
Magnesium is therefore essential for the proper functioning of the body's energy system.
6. Prevention of muscle damage
Two smaller studies conducted in elite and professional athletes have shown that magnesium supplementation has a positive effect on markers of muscle damage and affects muscle function and muscle soreness after exercise. [7] Simply put, magnesium helps muscle recovery after exercise. [8]
For athletes, muscle function and muscle damage can be a critical variable to delivering peak performance.
7. Relaxes muscles
Magnesium plays an important role in regulating muscle contractions. In muscles, it has exactly the opposite function to calcium. While calcium is involved in muscle contraction, magnesium acts as a calcium blocker and helps muscle cells relax after contraction.
Although magnesium is involved in muscle fiber relaxation, Garrison et al. concluded in their meta-analysis that magnesium supplementation is unlikely to provide clinically meaningful treatment for skeletal muscle spasms.
8.Mineral for the brain
Magnesium is involved in the mechanics of synaptic transmission and neuronal plasticity. Increased levels of magnesium in the brain have been shown in animal models to support numerous mechanisms of synaptic plasticity that can improve various forms of learning and memory. [9]
How to replenish magnesium quickly? And what is its best form?
You can see the forms of magnesium and their specific effects in the article: Forms of magnesium and their effect . However, for the best effects, it is ideal to use a complex of several forms of magnesium. You can find such a combination, for example, in the product Mg 2.0, which, thanks to the improved ratio of individual forms, has positive effects on all the above-mentioned problems.
And that almost immediately after you start taking Mg 2.0 . Will you try it?
