Magnesium Supplementation
Introduction
Magnesium is one of the seven essential macro - minerals needed by the human body. Since we cannot produce magnesium, we must obtain it through outside sources such as magnesium rich food (dark leafy greens, nuts, legumes, whole grains) and potentially supplements.
Here are some of the more well known claims for magnesium supplements:
Popular Claims on Benefits of Magnesium
- Bone Health - Magnesium plays an important role in bone formation as it aids in the absorption and metabolism of Calcium. It is also beneficial in reducing the risk of osteoporosis in women after menopause. (The Top Health Benefits of Magnesium, Key minerals for bone health - Magnesium)
- Heart Health - Magnesium can reduce the calcium build up within a person's heart and arteries. This is a strong indicator of a person's risk for cardiovascular disease. It can also be used in treatment plans for congestive heart failure. (The Top Health Benefits of Magnesium, Why do we need magnesium?)
- Blood Pressure - Magnesium is believed to relax the muscle cells there by reducing blood flow constriction, regulate minerals, and maintain a balance between sodium and potassium. (The Top Health Benefits of Magnesium)
- Improves Digestion - Magnesium is a necessary mineral for enzymes in saliva and pancreas which are needed to break down food to be absorbed. It also plays a role in the hormones needed to start the digestive process in the stomach as well. (The Top Health Benefits of Magnesium)
- Reduces Muscle Aches - Magnesium supplements have been taken to treat muscle and joint pain after training or from medical conditions such as fibromyalgia, osteoporosis, dysmenorrhea, and even rheumatoid arthritis. (Magnesium for Muscle & Joint Aches)
- Better Sleep - Magnesium is needed to maintain healthy levels of the neurotransmitter, GABA, which promotes sleep. People with low levels of magnesium may experience insomnia or restless sleep cycles so increasing their levels with supplements can help promote deeper sleep. (Magnesium - How it affects your sleep)
What Does the Research Say?
- Magnesium and Osteoporosis - Studies have shown that reducing magnesium within the diet actually promotes development of osteoporosis. Decreased bone formation due to reduced osteoblast activity, a lower number of osteoblasts as well as an increase in bone stiffness were all noted in connection low magnesium levels. (Castiglioni, Cazzaniga, Albisetti, Maier, 2013)
- Magnesium and Blood Pressure - In a study done on the use of magnesium to effect blood pressure, results showed that individuals who took a median dosage of magnesium for 3 months had a significant reduction in their systolic blood pressure (2.00 mm Hg) and diastolic blood pressure (1.78 mm Hg). (Zhang et. al, 2016))
- Magnesium and Sleep - A study was done comparing a placebo group to a group receiving 500mg of magnesium daily for 8 weeks. The results showed a statistically significant increase in sleep time, efficiency and melatonin levels as compared to the placebo group. (Abbasi et. al, 2012)
Who Benefits from Magnesium?
Athletes who are in a high volume of training may benefit from magnesium supplementation as a way to combat muscle soreness and increase recovery from muscle damage.
Dosage
The Recommended Daily Allowance from NIH (Why do we need magnesium?):
- Males aged 14 to 18 years: 410 mg a day
- Males aged 19 years and over: 400 to 420 mg a day
- Females aged 14 to 18 years: 360 mg a day
- Females aged 19 years and over: 310 to 320 mg a day
Timing
Supplements can be taken 1-2 hours before going to sleep to relax the muscles and improve the quality of sleep. This in turn would benefit the recovery process in between training or performance sessions.
(6 things to know before taking magnesium supplements)
Side Effects & Concerns
- Overdoses are unlikely as any excess will be eliminated through the urine
- High intakes can lead to gastrointestinal issues such as diarrhea and nausea
- Individuals with kidney disorders should consult their doctors before taking magnesium
- Some medications can also interact negatively with the supplements
Citations
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012, December 17). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23853635Castiglioni, S.,
Admin. (2018, January 29). Magnesium - How it affects your sleep. Retrieved from https://thesleepdoctor.com/2017/11/20/magnesium-effects-sleep/
Brown, S. E. (2019, April 09). Key minerals for bone health - magnesium. Retrieved from https://www.betterbones.com/bone-nutrition/magnesium/
Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022–3033. doi:10.3390/nu5083022
Cox, L. (2014, January 30). What Are Magnesium Supplements? Retrieved from https://www.livescience.com/42972-magnesium-supplements-facts.html
LD, M. W. (2017, December 20). Magnesium: Health benefits, deficiency, sources, and risks. Retrieved from https://www.medicalnewstoday.com/articles/286839.php
Magnesium for Muscle & Joint Aches. (n.d.). Retrieved from https://www.livestrong.com/article/272189-magnesium-for-muscle-joint-aches/
Mann, D. (n.d.). 6 Things to Know Before You Take a Magnesium Supplement. Retrieved from https://www.rd.com/health/wellness/know-before-taking-magnesium-supplement/
Zhang, X., Li, Y., Del Gobbo, L. C., Rosanoff, A., Wang, J., Zhang, W., & Song, Y. (2016, August). Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/27402922
The Top 7 Health Benefits of Magnesium. (n.d.). Retrieved from https://www.algaecal.com/algaecal-ingredients/magnesium/magnesium-benefits/
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