Strengthen Your Body and Mind with the Right Magnesium Supplements

Magnesium is not just a mineral but has been gaining wide popularity recently as a dietary supplement. As supported by scientific evidence, magnesium supplements play a pivotal role in maintaining good health (Gröber, Schmidt, and Kisters 2015; Crisponiet al. 2021). Magnesium, the eighth most common mineral in the earth’s crust, has an abundant geological presence (Gröber, Schmidt, and Kisters 2015). Let us delve into the types and benefits of Magnesium supplements that will make your routine life easy and disease-free.

 You have it in you:

Magnesium is naturally present in your body and assists around 300 enzymes in managing different biochemical processes that occur in your bones, muscles, heart, and brain. Furthermore, it is responsible for blood pressure and glucose regulation, DNA, RNA, and protein synthesis. Your body contains approximately 24g of magnesium, present mostly in soft tissues, and less than 1% of the total marks its presence in the blood serum (Gröber, Schmidt, and Kisters 2015).

How much magnesium is good for you?

The Recommended Daily Allowance (RDA) of magnesium for healthy adults differs by age group. While children aged 9 to 13 require 240 mg of magnesium, adult males aged 19 to 30 require 400 mg, while for females it is 310 mg. The RDA requirement increases with age. Your daily requirements of magnesium can be easily fulfilled by the food that you eat. Green leafy veggies, legumes, nuts, whole grains, and fiber-rich food are rich sources of magnesium. Magnesium supplements and fortified food may also be great options to fulfill the body’s magnesium demands and can save you from the potential hazards caused by its deficiency.

Watch out for these signs when your magnesium levels drop: Since it is an essential element, magnesium must be consumed daily. A mild magnesium deficiency may not be symptomatic; however, in severe cases, you may notice some common symptoms such as:

The deficiency can pose a potential threat to the body and affect vital functioning (Pardo et al. 2021). A large population study has proven an inverse relation between magnesium intake and inflammation. Hence a deficiency of magnesium triggers inflammation in the body resulting in the worsening of type-2 diabetes, heart diseases, and several other metabolic disorders (Song et al. 2005).

Know the magnesium supplement you might need: Having low magnesium levels can be a scary experience, so why take a chance? In addition to maintaining a Magnesium-rich diet, take some magnesium supplements regularly for best results. Commonly available supplements are in the form of elemental magnesium or its salts such as:

1.magnesium citrate,

2.magnesium oxide,

3.magnesium hydroxide,

4.magnesium chloride,

5.magnesium sulfate,

6.magnesium taurate,

7.magnesium aspartate,

8.magnesium orotate,

9.magnesium L-Threonate and many more

Each magnesium compound has its unique chemical properties and benefits (Gröber, Schmidt, and Kisters 2015; Uysal et al. 2019).

How do magnesium supplements benefit your health?

Magnesium is your saviour for various health problems. Here is how some supplements might benefit you based on scientific studies:

• Eclampsia and preeclampsia:Magnesium sulphate may help in neurological protection and control of convulsions in eclampsia and preeclampsia in pregnant women (De Oliveira et al. 2024).
• Constipation: Magnesium salts (classic laxatives) have been used for many years. Magnesium oxide, magnesium citrate, magnesium gluconate, and magnesium hydroxide are gentle on constipated stomachs when taken with water (Rao and Brenner 2021).
• Muscle weakness and bone health: Magnesium plays a pivotal role in biochemical processes. It is involved in neuromuscular functions and bone health (Souza et al. 2023). According to studies, magnesium supplements help provide a protective effect on muscles and also increase muscular strength in cyclists (Córdova et al. 2019). Magnesium is also a crucial cofactor for enzymes involved in bone synthesis and hence used to treat osteoporosis (Groenendijket al. 2022).
• Heart diseases:Magnesium sulphate and magnesium citrate supplements have proven benefits in the treatment of heart failure. Magnesium supplements have also treated irregular heartbeats. Moreover, magnesium supplementation was found beneficial in controlling cholesterol, atherosclerosis (Blockage of heart blood vessels), and blood pressure (DiNicolantonio, Liu, and O'Keefe 2018; Liu and Dudley 2020).
• Diabetes:  A pooled analysis of clinical trials of magnesium supplements in diabetes showed significant control of blood glucose levels with magnesium alone or its salts such as magnesium chloride, magnesium sulphate, magnesium lactate, magnesium oxide, and magnesium aspartate (Xu et al. 2022).
• Brain functions and mental disorders: Magnesium plays a significant role in inhibiting the overactivation of brain cells and hence is a promising option for treating memory loss (Xu et al. 2024). A clinical trial has shown that magnesium L-threonate supplement can improve brain cognition and memory (Zhang et al., 2022). This supplement has also been used to treat depression and anxiety disorders. Additionally, supplements like magnesium oxide, magnesium citrate, and elemental magnesium have been found to be beneficial in addressing sleep disorders (Moabedi et al. 2023; Botturi et al. 2020; Mah and Pitre 2021).

Your takeaway: Be it for matters of your heart or mind, the correct levels of magnesium will help you get a peaceful sleep by maintaining a balance in your daily activities. Strong muscles, strong bones, and a healthy heart and body are all possible with the right type of magnesium supplement. They lower oxidative stress and hence the inflammatory markers, thereby helping you to keep diseases away (Veronese et al. 2022). Seek your doctor’s advice now and get the right magnesium supplement for a healthy life.

Here at Pristine’s, we care about your health. Therefore, Pristine’s recommends that you consult with your doctor before embarking on any significant alterations in your eating habits, nutritional supplement intake, or exercise routine. Our blogs are not able, nor intended, to substitute for professional, personalized medical advice. We ask that you discuss any points of interest raised in these blogs with a trusted medical professional.

We wish you optimal longevity and health. 

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References

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