Discover the numerous benefits of magnesium

Vitamins & minerals
Eléonore de Maurissens
Reading time: 3 minutes
Ontdek de talrijke voordelen van magnesium

Magnesium is an essential mineral. It ensures proper muscle function, combats depression, has anti-inflammatory properties, and so much more! However, magnesium deficiency is common.


The recommended daily allowance is 400 to 420 mg for men and 310 to 320 mg for women. Although it is so important, 50% of Europeans do not get enough magnesium. Almonds, spinach, and cashews are among the foods highest in magnesium. A magnesium supplement is an excellent alternative and has health benefits.1

 

Magnesium against depression

Magnesium is essential for proper brain function and counteracts mood swings. Adults with a low magnesium intake are over 20% more likely to suffer from depression. On the other hand, for those who take magnesium daily, symptoms of depression will significantly improve. It does not matter whether someone had a magnesium deficiency or not.1 In addition, magnesium helps in the treatment or prevention of mild to moderate anxiety.1

 

Magnesium, good for your heart

Increased magnesium intake is associated with a reduced risk of heart disease, stroke, and high blood pressure.1,2
Especially people with a deficiency who take a supplement enjoy the protective effects on their heart.3

Magnesium plays a role in more than 600 ‘biological’ reactions in our body1!

The anti-inflammatory effect of magnesium

Low magnesium intake is associated with increased inflammation markers, which play a central role in aging and chronic diseases.4,5
Supplements reduce the levels of C-reactive protein and interleukin-6. Both of these are ‘inflammation markers’, which means that these proteins are found in the event of inflammation.6

 

Magnesium, for a restful night's sleep

Magnesium is a natural remedy for sleep problems, such as insomnia. It ensures better sleep quality, a longer night's sleep, and also helps you fall asleep faster. Increased magnesium intake is also said to lead to less fatigue during the day in women.

 

Magnesium, also good for your muscles

Magnesium offers many health benefits for your muscles. This mineral is extremely good during workouts because it ensures a smoother passage of sugar through the muscles (which is used as an ‘energy source’). Moreover, magnesium helps eliminate lactate, which can accumulate during exercise and cause fatigue.
A supplement is particularly beneficial for better sports performance, and for more and stronger muscle mass. At the same time, magnesium prevents certain muscle injuries.

 

Liposomal magnesium: a new avenue in magnesium supplementation

Magnesium is essential for maintaining good health and plays a central role in numerous health domains. A dietary supplement not only ensures a more balanced diet, but it also counteracts deficiencies in certain nutrients. However, our organism does not optimally absorb certain sources of magnesium. For better absorption, everything depends on the form and the components of the magnesium source in question. Organic magnesium supplements are a good choice, but this form of magnesium also comes in several variants. However, new products are coming onto the market. For instance, liposomal magnesium is currently on the rise. This innovative technology in the field of dietary supplements prevents magnesium from being broken down prematurely by stomach acid and ensures optimal absorption of the active ingredients.

 

Do you get enough magnesium or do you think you have a deficiency? Share your story on our Facebook and Instagram!

Scientific references

  1. Harvard T.H. Chan (The Nutrition Source), Magnesium (https://www.hsph.harvard.edu/nutritionsource/magnesium/).
  2. Rosique-Esteban N, et al. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients. 2018 Feb 1;10(2):168. doi: 10.3390/nu10020168. PMID: 29389872; PMCID: PMC5852744.
  3. Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017 Oct;30(5):621-633. doi: 10.1111/jhn.12454. Epub 2017 Feb 2. PMID: 28150351.
  4. Nielsen FH. Magnesium deficiency and increased inflammation: current perspectives. J Inflamm Res. 2018 Jan 18;11:25-34. doi: 10.2147/JIR.S136742. PMID: 29403302; PMCID: PMC5783146.
  5. Furman D, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019 Dec;25(12):1822-1832. doi: 10.1038/s41591-019-0675-0. Epub 2019 Dec 5. PMID: 31806905; PMCID: PMC7147972.
  6. Simental-Mendia LE, et al. Effect of Magnesium Supplementation on Plasma C-reactive Protein Concentrations: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Curr Pharm Des. 2017;23(31):4678-4686. doi: 10.2174/1381612823666170525153605. PMID: 28545353.

Product mentioned in this article

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