Ingredient of the month: Magnesium

Did you know that magnesium is the fourth most abundant mineral in the body? This article will outline how this important mineral can support several aspects of our lives.?

Magnesium for sports?

Did you know that 99% of the body’s magnesium is stored in the muscles, bones and other soft tissue (DGE)? No wonder then, that magnesium has been studied as an ergogenic aid for athletes and sporty individuals (Volpe SL 2015).?

Magnesium plays an important role in the reduction of tiredness and fatigue, maintenance of electrolyte balance, normal energy-yielding metabolism and normal muscle function (EFSA).?

Although scientific studies have found no direct effects on exercise performance, results indicate that both supplementation and high dietary intake of magnesium can have beneficial secondary effects. For example, magnesium supplementation significantly improves post-exercise blood pressure and can prevent or delay the age-related decline in physical performance (Volpe SL 2015).??

Magnesium for mental health?

In 2013, it was reported that five types of mental illness appear in the top 20 causes of global burden of disease (Vos T et al. 2013). Due to its role in the normal functioning of the nervous system and normal psychological function (EFSA), magnesium supplementation is gaining ground in the treatment of several mental health disorders.??

For example, magnesium treatment is hypothesized to be effective in treating major depression where antidepressant drugs have been unsuccessful (Eby GA & Eby KL 2006). Magnesium supplementation could also provide clinical benefit in daily life for individuals with stress (Noah L et al. 2021).?

Magnesium for strong bones and teeth?

Did you know that up to 60% of the human body’s magnesium is stored in the bones and teeth? (LPI). A severe magnesium deficiency can, therefore, impair vitamin D and calcium homeostasis (LPI). In turn, this can cause osteoporosis.?

Contrarily, higher dietary magnesium intakes have been associated with increased bone mineral density and reduced bone fractures (LPI).?

Magnesium for other bodily functions?

Magnesium is essential to more than 600 enzymatic reactions (DGE). This includes reactions involved in protein synthesis and cell division (EFSA).?

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