Benefits of magnesium: What does science say?

Magnesium is a mineral that's very involved in nervous mechanisms. An adequate contribution of magnesium favors our rest and prevents the appearance of migraines.
Benefits of magnesium: What does science say?

Last update: 23 April, 2021

Up next, we"re going to tell you what the main benefits of magnesium are so that you know why it"s important to include it in your diet on a regular basis. Keep in mind that it"s an essential nutrient, which the body is not capable of producing. For this reason, we must consume it through food to prevent its levels from being low.

The first thing to be clear about is that we can find magnesium in many of the foods we consume daily. Cereals, many grains, meats, and nuts have significant concentrations of this nutrient. Additionally, it"s possible to purchase supplements to improve deficits or to take advantage of the benefits of higher doses than dietary ones.

Benefits of magnesium

In the following list, we"ll discuss the main benefits of magnesium, as well as the scientific point of view on this matter.

Improves the quality of rest

One of the main reasons why magnesium supplementation is advisable is because it improves the quality of rest. This was stated in a study published in the Macedonian Journal of Medical Sciences. Magnesium is often combined with melatonin to enhance the effects of the hormone and, thus, achieve synergy.

Magnesium can help you sleep better.

Reduces neurological problems

There"s evidence that regular magnesium intake helps reduce the symptoms associated with neurological disorders; one example is a study published by the journal Nutrients. This means that magnesium can reduce migraine and depression episodes. It"s relatively common for doctors to prescribe supplementation for this purpose since it"s a nutrient that promotes well-being.

In spite of everything, studies are underway to determine whether the intake of magnesium in amounts higher than what doctors currently recommend could be beneficial in reducing the incidence of degenerative neurological pathologies. With that in mind, some theoretical models assume it will be beneficial for the treatment of Alzheimer"s and Parkinson"s.

Decreases the risk of muscle cramps

This is the benefit that generates the most disagreement in scientific literature since there are many contradictory opinions on the matter. There are authors who defend that the intake of magnesium before exercise could be positive to avoid the genesis of muscle cramps.

The truth is that the pathophysiology of this condition has not yet been well described. Hence, all the causes and risk factors are precisely unknown. Some studies suggest that that low levels of the mineral could be related, although others find that there"s no relation.

Other scientists also advise its use to avoid tingling and cramps in the legs of pregnant women. Trials corroborate the efficacy of this strategy, although there are other alternative treatments, such as physical therapy or regular and gentle exercise.

Magnesium, a supplement for quality life

As you can see, magnesium supplements can enhance the quality of life of those who consume them. They can also help prevent depressive processes or anxiety disorders and improve the quality of sleep.

Magnesium can improve your quality of life.

Even so, we normally ingest the necessary amount of this nutrient through our diet, so it"s not necessary to resort to supplementation. Before making such a decision, it"s appropriate to consult with a nutrition specialist to get proper advice on which is the best option.

Magnesium, a mineral with benefits

As discussed, regular magnesium consumption can have health benefits. For this reason, it"s advisable to ensure that meat, nuts, and cereals are present in our diet. These foods have significant concentrations of the nutrient.

It"s rare to experience a magnesium deficiency. Although, athletes may have higher requirements because they lose a significant amount of it through sweat. In these cases, a supplement or an increase in the amounts of foods we mentioned may help. If you opt for the first option, it"s always advisable to have the advice of a professional.

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  • Martínez-Rodríguez A, Rubio-Arias JÁ, Ramos-Campo DJ, Reche-García C, Leyva-Vela B, Nadal-Nicolás Y. Psychological and Sleep Effects of Tryptophan and Magnesium-Enriched Mediterranean Diet in Women with Fibromyalgia. Int J Environ Res Public Health. 2020
  • Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730