Many people recognise that magnesium can help with exercise recovery or muscle relaxation. However, the benefits of magnesium go far beyond this. Magnesium plays an important role in supporting overall wellbeing, including the functioning of your immune system. Let's take a deeper dive into the benefits including magnesium for immunity, bone health and more.
Magnesium explained
Magnesium is an essential mineral that is involved in many functions in the body. It’s a co-factor in more than 300 enzyme systems in the body, meaning the enzymes need it to function properly1. These functions include protein synthesis (helping the cells make protein), muscle and nerve function, blood glucose control and blood pressure regulation.
An adult body naturally contains around 25g of magnesium, with 50% - 60% of it being found in the bones and the rest in the soft tissues2. As well as being important for the structural development of bone, it’s involved in many chemical reactions involved in muscle contraction and relaxation, heart rhythm, vascular tone, and brain function3.
Muscles need magnesium to contract correctly, and nerves require it to communicate back and forth. Magnesium helps to keep your heartbeat steady and your immune system strong4. It’s also important for the generation of energy in the body and is involved in over 80% of our known metabolic functions5.
What are the health benefits of magnesium?
There’s a reason why magnesium is considered an essential nutrient for our bodies. From your cardiovascular health to helping you sleep, here are just some of the benefits that magnesium offers.
Supports bone health
Did you know that magnesium is a key nutrient for healthy bones? Research has linked magnesium intake with higher bone density and a lower risk of osteoporosis in females. Magnesium is also thought to help regulate nutrients like calcium and vitamin D - both of which are key for bone health6.
Supports cardiovascular health
Magnesium plays a crucial role in helping to maintain your heart health. Magnesium helps to transport electrolytes, like calcium, into cells7. Research also suggests that magnesium can help with the actual pumping of your heart, maintaining a steady heartbeat and normal blood pressure7.
Assists with nerve function
Another area that benefits from magnesium is in our nerve function. Magnesium plays an essential part in nerve transmission. It helps to keep blood sugar and blood pressure at the right levels while also helping to ensure your nerves work properly8.
Supports a better night’s sleep
One of the main benefits of taking magnesium supplements is often getting a better night’s sleep. Magnesium supplements are commonly used to help alleviate sleep issues like insomnia or waking up throughout the night. Research has found that magnesium can help regulate the neurotransmitters involved in sleep, helping us unwind and fall asleep easier9.
Supports a healthy stress response
Magnesium plays a key role in regulating your body’s response to stress. Studies have shown that low levels of magnesium can contribute to higher levels of stress and anxiety10.
Exercise recovery
Studies have shown that magnesium is particularly beneficial for our exercise performance. Magnesium can help move blood sugar to your muscles, disposing of lactate - a form of lactic acid that can build up during exercise12. This can help reduce muscle soreness and cramping.
Is magnesium good for the immune system?
Magnesium and the immune system have a close relationship. Magnesium has been found to play an important role in the immune system health. Like many of the body’s functions, it acts as a co-factor to the enzymes involved in the inflammatory response13. It’s thought that low magnesium intake is linked to higher levels of inflammation and increased oxidative stress13. Other studies have found that magnesium in the immune system is important for the synthesis, release, and activity of cells found in a healthy immune system13.
How to increase your magnesium levels
Around one-third of Australians don’t meet their daily requirements for magnesium14. The best way to get the right magnesium levels is through your diet. Good sources of magnesium include:
- Nuts such as almonds and cashews
- Seeds such as pumpkin seeds and sunflower seeds
- Leafy green vegetables like spinach and broccoli
- Legumes such as peanuts and kidney beans
- Whole grains such as brown rice and oats
- Some fortified cereals
In order to keep your mind, body and muscles strong and healthy, it’s important to support your body with plenty of magnesium-rich foods.
If you’re struggling to meet your magnesium needs through diet alone, there are supplements designed to help support your magnesium levels. It’s always best to check with your healthcare professional before taking supplements. Make sure you always read the label and follow the directions for use.
References:
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Volpe SL. Magnesium 2012
- Leenders n & Vervloet M. Nutrients 2019;11(2):455
- https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2
- Workinger et al. Nutrients 2018;10:1202
- Castiglioni S, Cazzaniga A, Albisetti W, Maier J. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. Nutrients [Internet]. 2013 Jul 31;5(8):3022–33.
- Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
- Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, et al. Magnesium status and stress: The vicious circle concept revisited. Nutrients [Internet]. 2020 Nov 28;12(12):3672. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
- https://pubmed.ncbi.nlm.nih.gov/29637897/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147972/
- https://www.healthdirect.gov.au/foods-high-in-magnesium
