Discussion Surrounds the Benefits of Magnesium Consumption
In the health and wellness world, magnesium has been gaining attention for its numerous benefits. Laura Purdy, MD, MBA, the founder and CEO of Swell Medical, affirms that magnesium supports every function of the body [1].
This essential mineral plays a crucial role in various bodily functions, including energy production, muscle and nerve function, maintaining healthy brain function, strengthening bones, balancing blood sugar, supporting heart health, reducing inflammation, and aiding protein synthesis [1][2][3]. It may also help ease issues such as muscle cramps, constipation, insomnia, high blood pressure, insulin resistance, fatigue, and menstrual symptoms [3].
However, magnesium supplements should not be used as a quick-fix solution for specific problems unless advised by a healthcare professional. Experts suggest that magnesium intake is not high on the list of things people should be concerned about [3].
The recommended daily intake is around 320 mg for women and 420 mg for men [1]. This amount can be particularly useful in the context of a typical Western diet, which tends to be low in magnesium-rich foods such as beans, whole grains, nuts, and certain vegetables [3].
People who have insufficient dietary intake, especially older adults, women, those consuming alcohol regularly, and individuals taking certain medications such as proton pump inhibitors or diuretics, may benefit from magnesium supplements [3]. Magnesium supplementation can also benefit people with chronic inflammation, diabetes or insulin resistance by improving insulin sensitivity and reducing inflammation markers like CRP and IL-6 [2]. It’s also used to improve sleep quality by regulating the parasympathetic nervous system that promotes calm and relaxation [2].
It's important to note that more is not necessarily more when it comes to magnesium. The body does a good job of storing magnesium, and if one has a period where they're not eating as much, they can still draw from their stored magnesium.
J. Rand Baggesen, MD, the founder and medical director at Executive Health Group, emphasizes the importance of magnesium. Daniel Chavez, RD, CSCS, a registered dietician at Fay Nutrition, also highlights its vital role in various bodily functions.
Magnesium is found in a wide variety of foods, including grains, fruits, vegetables, and fish. The NIH's Office of Dietary Supplements recommends healthy adult males aim for 400-420 milligrams of magnesium per day [1].
For those interested in learning more about magnesium and its benefits, GQ Manual, a newsletter offering advice on style, health, and more, four days a week, is a great resource. Users can sign up for the newsletter to receive it in their inbox.
In conclusion, magnesium offers numerous health benefits, making it an essential nutrient for maintaining optimal health. However, it's crucial to consult with a healthcare professional before starting any supplement regimen.
- In the realm of style and wellness, one might find valuable insights about magnesium and its benefits from GQ Manual, a newsletter that also covers health-related topics.
- To ensure one reaches the daily recommended amount of magnesium, the NIH advises healthy adult males to aim for 400-420 milligrams per day.
- For individuals who struggle to obtain enough magnesium from their diet, supplements could be beneficial, especially for older adults, women, frequent alcohol consumers, and certain medication users.
- It's essential to remember that while magnesium is vital for numerous bodily functions, it's crucial to consult a healthcare professional before starting any supplement regimen.
