Luke Stanaway
Registered Nutritionist
Key Takeways
Magnesium is an important mineral that is involved in over 325 enzymatic reactions in the body.
Magnesium is required for various processes such as protein and muscle synthesis, sugar and blood pressure control, and improved sleep quality.
It also contributes to bone and tooth health and is essential for the metabolism of proteins, carbohydrates, and fats.
Magnesium deficiency has been linked to an increased risk of diabetes and insulin resistance.
Most experts recommend a daily intake of 300mg to 400mg of high-quality magnesium supplementation.
So, I know that many people have heard about the benefits of calcium supplementation, which is the most common mineral supplement at 24%, according to The Council for Responsible Nutrition's 2014 Consumer Survey on Dietary Supplements. Magnesium, which is less common at 10% but arguably more important than calcium, is often overlooked.
Why is magnesium important?
Because magnesium is a cofactor in over 325 enzymatic reactions in the body. It is involved in:
Protein synthesis
Muscle synthesis
Synthesis of nerve functions
Sugar control
Blood pressure control
Fatigue alleviation
Improved sleep quality
Not only that, but magnesium is required for the metabolisation of proteins, carbohydrates, and fats to produce energy, as well as for the synthesis of RNA and DNA.
Magnesium is also required for the transport of calcium and potassium ions in and out of the cell, which is required for the transmission of nerve impulses, muscle contractions, and normal heart rhythm. Calcium is commonly associated with bone health, but magnesium actually increases calcium absorption and contributes to both bone and tooth health.
But wait, there's more: magnesium deficiency has been linked to an increased risk of diabetes and insulin resistance
How much magnesium is recommended?
Okay, so magnesium does a lot, which is why it is critical to ensure the body gets enough of it, as it affects all aspects of life, from general health to muscle gain and weight loss to peak sporting performance. As a result, most experts recommend 300mg to 400mg of high quality magnesium supplementation per day. Personally, I use USANA's Active Calcium Plus, which needs to be renamed because it contains high quality magnesium as well as calcium, giving you the best of both worlds.
Sources
“Council for Responsible Nutrition.” Council for Responsible Nutrition, www.crnusa.org/CRN-consumersurvey-archives/2014. Accessed 21 Jan. 2023. Olivo, L. (2015). MINERALS: Elements for Good Health. Nutraceuticals World, 18(1), 30-37
MARJANOVIC-BALABAN, Z., JELIC, D., ANTUNOVIC, V., & AREZINA, B. (2013). GRAVIMETRIC ANALYSIS OF MAGNESIUM IN PHARMACEUTICAL SUBSTANCES. Quality Of Life: A Multi-Disciplinary Journal Of Food Science, Environmental Sciences & Public Health, 4(3/4), 69-73.