What are the benefits of magnesium for human health?

SadaNews - The German Nutrition Society has stated that magnesium is of great importance for health, as it participates in hundreds of vital processes in the body related to muscles, nerves, bones, and the heart.

Here is a quick overview of the most important functions of magnesium in the body:

1- Muscles

Magnesium helps initiate movement and provides the energy needed for contractions. Alongside calcium, it ensures muscle contraction and relaxation. Studies indicate that magnesium can affect athletic performance and reduce muscle pain.

2- Energy Supply

Magnesium is essential for providing the energy necessary for the body. It is also required for protein and DNA formation, which are also needed for metabolic energy processes.

3- Nerve Impulse Transmission

Magnesium contributes to the transmission of nerve impulses throughout the body, thus enhancing the stability of the nervous system.

4- Heartbeat Regulation

Magnesium also plays an important role in the alternating contraction and relaxation of the heart muscle. Through nerve conduction, magnesium helps regulate heartbeats and maintain their synchronization.

5- Reducing Arterial Stiffening

A large study on the heart found that individuals who consume higher levels of magnesium showed much less calcification in the coronary arteries compared to those who consume very low amounts of magnesium.

6- Blood Pressure Regulation

Magnesium supports the cardiovascular system, as it can help lower high blood pressure and enhance the effectiveness of blood pressure-lowering medications.

7- Relief from Headaches and Migraines

In a large study, individuals who consumed higher amounts of magnesium and calcium experienced fewer headaches or migraines. This may be due to the effect of magnesium on both nerve conduction and muscle relaxation.

8- Prevention of Diabetes

Magnesium is also beneficial for glucose metabolism. A study that evaluated many studies on this topic indicated that adequate intake can reduce the risk of diabetes, stabilize glucose metabolism, and reduce long-term complications.

9- Reducing Inflammation

Chronic low-grade inflammation increases the risk of diseases such as diabetes, high blood pressure, and long-term cardiovascular diseases. Inflammation occurs more frequently in cases of magnesium deficiency, and adequate magnesium intake can reduce the risk of inflammation.

10- Strengthening Bones

Alongside calcium, magnesium is also an important component for bone health; more than half of the magnesium in the body is stored in the bones, which helps prevent fractures associated with osteoporosis.

Daily Amount

The German Nutrition Society recommends a daily intake of 300 mg of magnesium for women and 350 mg for men, noting that its dietary sources include whole grains, legumes, nuts, seeds, and leafy vegetables.

Mineral water rich in magnesium is also a practical and calorie-free source; it contains at least 100 mg of magnesium per liter, providing about a third of daily needs.

In cases of severe deficiency in the body, dietary supplements containing magnesium can be taken under medical supervision.

Source: German