Magnesium Supplements | Benefits, Side Effects & Dosage

Magnesium is an important nutrient for both overall health and physical performance. A bit of an unsung hero, it plays a role in more than 300 bodily processes.1

Let’s look deeper into the world of magnesium to find out its functions, how it can support health and performance, and how to make sure you’re getting enough of it.

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What is magnesium?

Magnesium is an essential micronutrient that we must consume plenty of for our bodies to function properly. We don’t require it in the same amounts as we do macronutrients like carbs, fats, and protein, but it does play a crucial role in many bodily processes, from DNA creation and muscle and nerve function to maintaining blood pressure and blood glucose levels.1,2

What does magnesium do?

Magnesium is involved in many physiological processes, including:

1. Enzyme activation: Magnesium is a cofactor for numerous enzymes involved in biochemical reactions within the body.1,2 These enzymes are essential for processes such as energy production, muscle contractions, and nerve function.
2. Energy production: Magnesium is required for the synthesis of ATP, the primary molecule for storing and transferring energy within cells.1,3,4 It’s also involved in other metabolic reactions, including the breakdown of protein, carbohydrates, and fats for energy.
3. Blood sugar control: Magnesium regulates insulin secretion and glucose uptake into cells, which can influence blood sugar levels.5,6
4. Muscle and nerve function: Magnesium plays a key role in muscle contraction and relaxation, and helps to regulate the function of neuromuscular receptors and transmission of nerve cells. This includes heart muscle, and magnesium is important for maintaining a healthy heartbeat as it allows cells in the heart muscle to relax.2,7
5. Bone health: Magnesium supports the absorption and metabolism of calcium, which is important for maintaining healthy bones and teeth. Magnesium deficiencies have been associated with lower bone mass density.2,8