What Are Magnesium’s Health Benefits?

Did you know that drinking water provides roughly 10 percent of your magnesium intake? (1) And have you ever heard that magnesium can help you quit smoking? (2) Setting scientific trivia aside, magnesium is an essential mineral for your body’s functioning – and yet for many people, a great mystery.

En este artículo nos hemos propuesto desentrañarte las innumerables propiedades de este nutriente, algunas de ellas de gran relevancia para nuestra vida. El magnesio es también un electrolito y por tanto es necesario para que los músculos se contraigan. ¿Quieres saber más? Pues acompáñanos, te prometemos que no quedarás indiferente al contenido. ¡Vamos allá!

Key Ideas

  • Magnesium’s benefits are countless, but we’ll summarise some of the most important, like its role in athletic performance and preventing type 2 diabetes. Have you heard of these properties? We think we’ll surprise you with the sheer number of curiosities this macromineral contains.
  • If you want to maximise all of magnesium’s benefits, you can do so through your diet or through supplements. The first option does not always result in ideal nutrient absorption. As for traditional supplements, they can lead to indigestion. Luckily, there are other solutions like liposomal supplements.
  • If you’re unfamiliar with Sundt Nutrition’s liposomal supplements, here’s your chance to learn. Are you looking for a genuinely effective supplement that won’t hurt your stomach? Are you searching for vegan-safe supplements? These are the solution for you. Plus, they’re sugar-free, gluten-free, and GMO-free. Who could ask for more?

What Are Magnesium’s Benefits?

Magnesium (Mg) plays a vital role in our bodies. In fact, it’s involved in metabolising energy and it helps maintain muscular function, among other jobs. What are its primary benefits? We’ll go through them, and we hope you learn a lot!

Essential for Athletes

The general population, even physically active people, has a deficient intake of magnesium on average (3). So first of all, what daily amounts do we need (4)?

  • Adult men require approximately 350 milligrams per day.
  • Adult women require approximately 300 milligrams per day.

Scientific studies on magnesium have linked it to athletic performance for these reasons (3, 5):

  1. Magnesium is vital for metabolism. This mineral allows us to make the most possible use of our glucose (blood sugar). This nutrient is essential for our muscles and brain to run at full performance.
  2. Working out makes you lose magnesium. Intense exercise increases the amount of magnesium lost through sweat and urine. As a consequence, people with intense exercise routines may have magnesium requirements that are 10 to 20% higher.
  3. Magnesium aids physical performance. Studies on humans have shown that keeping magnesium levels in healthy range can help athletic performance. Magnesium deficits, of course, weaken performance.
Good magnesium sources include legumes, nuts, seeds, whole grains, and green leafy vegetables like spinach. (Source: Barnes: faib6he_a7q/ Unsplash.com)

Crucial for the Immune System

Scientific studies attest to magnesium’s importance in our bodies’ defenses. These articles primarily focus on athletes, elderly adults, and other at-risk groups like children and pregnant women.

In these experiments, researchers have observed how magnesium helps regulate our resistance to stress and inflammation. Having healthy reserves can promote normal immune system function – and even prevent premature signs of aging.

Plus, this mineral may also be useful for autoimmune diseases or allergies. As such, some lab studies have shown that magnesium may be able to improve asthma symptoms (5, 6, 7, 8, 9).

Protecting the Nervous System

Did you know that taking magnesium supplements may reduce migraines’ frequency, duration, and intensity? That’s because one of magnesium’s benefits is regulating nervous system functioning. Low magnesium levels may lead to a variety of issues, including (10, 11, 14):

  • Multiple Sclerosis. Magnesium deficits may be related to increased severity of symptoms in people with MS.
  • Dementia. It’s been shown that people with dementia have lower magnesium levels than healthy people.
  • Parkinson’s Disease. It’s quite common to see low levels of this macromineral in Parkinson’s patients.
Magnesium enhances physical activity. (Fuente: Griffiths: ymbzhfhwepm/ Unsplash.com)

A Shield Against Diabetes

Magnesium levels are related to type 2 diabetes. Many people with this metabolic disease have lower magnesium levels than recommended. Plus, diabetes can also reduce your magnesium levels, creating a vicious circle which makes your illness spiral out of control (11, 12, 13).

Although further study is needed on this topic, it’s possible that eating more foods high in magnesium could help you control and manage your type 2 diabetes.

Helps Quit Smoking

No one would have guessed it, but magnesium deficits also make you more prone to tobacco addiction. As I’m sure you already know, addiction flourishes under stressful conditions – and stress leads to lower magnesium levels (15, 16).

In fact, studies have shown that administering magnesium to longtime adult smokers for four weeks achieved a meaningful decrease in the number of cigarettes smoked.

In other words, magnesium treatment may be useful at reducing nicotine addiction even in veteran smokers. Great news, wouldn’t you agree?

Magnesium is an essential mineral for your body’s functioning. (Source: Maciel: dky6cboznw8/ Unsplash.com)

How to Maximise Magnesium’s Benefits

If you’ve come this far in the article, you’ll have realised by now how incredible magnesium’s properties are. But how can we fully make the most of them? The only paths available are diet and supplements. However, supplements are more effective than food, particularly Sundt Nutrition liposomal supplements. Why? We’ll explain, so take notes!

Foods Which Offer Magnesium’s Benefits

Good magnesium sources include legumes, nuts, seeds, whole grains, and green leafy vegetables like spinach. However, keep in mind that the body absorbs only 30 to 40% of the nutrient. Let’s look at some examples of magnesium-rich foods (17, 18).

FoodMilligrams (mg) Per ServingPercent Daily Value
Dried toasted almonds (28.34 g)8023%
1/2 cup cooked spinach7822%
1 cup soy milk6117%
1/2 cup cooked brown rice 4212%
1 medium-sized banana329%
1 slice whole wheat bread237%
1 medium-sized apple93%
Based on the daily value for a healthy adult male (350 mg/day).

It’s also important to remember that any food which provides 20% or more of the daily recommended value is considered to have a high concentration of the nutrient.

On the other hand, medical research confirms almost two thirds of the Western world’s population doesn’t get the daily recommended amounts of magnesium. For at-risk people, this problem can end up affecting your health.

Taking Liposomal Supplements for Magnesium’s Benefits

Do you think you may need a magnesium supplement? You probably didn’t know that if you ingest a nutrient enveloped in liposomes, you achieve greater bioavailability than if the nutrient were on its own. That’s why we’re going to discuss magnesium encapsulated in liposomes – in other words, liposomal supplements. You’ll soon realise how effective they are (19, 20)!

Liposomal formulas have already proven their effectiveness in the pharmaceutical world, and now they’re creating truly revolutionary change in the world of nutritional supplements. But what are liposomes? How do they make supplements more effective? We’ll explain in a way anyone can understand:

  • What Are Liposomes? We could describe them as small “bubbles” very similar to human cells. To get technical, they’re hollow spherical vessels made up of a lipid bilayer.
  • What Happens When We Package Magnesium Inside a Liposome? We keep the magnesium from traveling through our stomach, thus preventing the usual indigestion caused by traditional magnesium supplements.
  • What Advantage Do Liposomal Supplements Provide? Greater bioavailability and an unbeatable cost-to-performance ratio.
  • What Is Bioavailability? Bioavailability refers to the proportion of active nutrients which actually arrive at their “destinations” in the body. Thanks to liposomes, it can be increased.
  • Why Are Liposomal Supplements More Cost-Effective? You may have already deduced this for yourself, but since you absorb higher amounts of nutrients, the “true” price is lower than with a traditional supplement. It’s not just cheaper in the long run – it also helps you avoid certain side effects of conventional supplements, like stomach pain or nausea. Not too bad, eh?

Our Conclusions

Have you tried to increase your magnesium levels by changing your eating habits, and are you still getting insufficient amounts of this incredibly vital nutrient? We suggest you ask your doctor whether you could take Sundt Nutrition’s liposomal magnesium supplements. It’s compatible with vegan and vegetarian diets, as well as offering plenty of advantages.

It comes in liquid form, so you won’t have to struggle with hard-to-swallow tablets and capsules. Beyond that, it’s completely sugar-free, GMO-free, and gluten-free! We guarantee that you won’t regret trying it!

We hope you enjoyed this article. Feel free to share it on social media for others to benefit from this information. Leave us a comment, and we’ll get back to you as soon as we can.

References (20)

1. Marx A, Neutra RR. Magnesium in drinking water and ischemic heart disease. Epidemiol Rev. 1997;19:258–272. [PubMed] [Google Scholar] .
Source

2. M. Nechifor, “Role of Magnesium and Zinc in Tobacco Addiction,” Journal of Addiction Research & Therapy, Supplement 2, pp. 1-5, 2012.See at: Publisher’s site | Academic google.
Source

3. Can magnesium improve exercise performance? Yijia Zhang, Pengcheng Xun, Ru Wang, Lijuan Mao, Ka HeNutrients 2017 Sep; 9 (9): 946. Published online August 28, 2017. doi: 10.3390 / nu9090946PMCID: PMC5622706 PubReader Article PDF – 241K Citation
Source

4. Informe del Comité Científico de la Agencia Española de Seguridad Alimentaria y Nutrición (AESAN) sobre Ingestas Nutricionales de Referencia para la población española.
Source

5. Nielsen, FH and HC Lukaski. Update on the relationship between magnesium and exercise. Magnesium Research 19 (3): 180-189, 2006.
Source

6. Possible Roles of Magnesium in the Immune SystemM Tam, S Gómez, M González-Gross and A Marcos European journal of clinical nutrition volume 57, pages 1193 – 1197 (2003).
Source

7. Rayssiguier Y, Durlach J, Guex E, Rock E & Mazur A (1993): Magnesium and aging I. Experimental data: importance of oxidative damage. Magnesium Res. 6, 369–378.
Source

8. Elin RJ. Assessment of magnesium status for diagnosis and therapy. Magnes Res. 2010;23:194–198. [PubMed] [Google Scholar].
Source

9. T. Pringsheim, W. Davenport, G. Mackie, I. Worthington et al., “Canadian Headache Society Guide to Migraine Prophylaxis”, Canadian Journal of Neurological Sciences, vol. 39, supplement 2, no. 2, pp. S1-S59, 2012.
Source

10. The importance of magnesium in clinical healthcare Gerry K. Schwalfenberg and Stephen J. Genuis. Department of Family Medicine, University of Alberta, No. 301, 9509-156 Street, Edmonton, AB, Canada. College of Medicine, University of Alberta, 2935-66 Street, Edmonton, AB, Canada. University of Calgary, Calgary, AB, Canada.
Source

11. The importance of magnesium in clinical healthcare Gerry K. Schwalfenberg and Stephen J. Genuis. Department of Family Medicine, University of Alberta, No. 301, 9509-156 Street, Edmonton, AB, Canada. College of Medicine, University of Alberta, 2935-66 Street, Edmonton, AB, Canada. University of Calgary, Calgary, AB, Canada.
Source

12. JP Sheehan, “Magnesium deficiency and diabetes mellitus”, Magnesium and trace elements, vol. 10, no. 2-4, pp. 215-219, 1991.
Source

13. SC Larsson and A. Wolk, “Magnesium intake and risk of type 2 diabetes: a meta-analysis,” Journal of Internal Medicine. Vol. 262, no. 2, pp. 208–214, 2007.
Source

14. M. Mousain-Bosc, M. Roche, A. Polge, D. Pradal-Prat, J. Rapin and J.-P. Bali, “Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders ”, Magnesium Research, vol. 19, no. 1, pp. 46–52, 2006.
Source

15. Nechifor M. Magnesium and zinc involvement in tobacco addiction. Journal of Addiction Research & Therapy. 2012;(supplement 2):1–5. doi: 10.4172/2155-6105.S2-005
Source

16. Mihai Nechifor, Dan Chelarescu, Ioan Mândreci, Nicoleta Cartas Department of Pharmacology, University of Medicine and Pharmacy Gr. T. Popa Iasi, Universitatii 16, Iasi 700115, Romania; Department of Biophysics, University of Medicine and Pharmacy Gr. T. Popa Iasi; Socola Psychiatric Hospital, Iasi, Romania
Source

17. Mataix, (ed): Tablas de composición de alimentos. Universidad de Granada, 1993.
Source

18. Magnesium. Fact Sheet for Health Professionals. National Institutes of Health (NIH).
Source

19. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia–Reperfusion Injury. Janelle L. Davis, Hunter L. Paris, Joseph W. Beals, Scott E. Binns, Gregory R. Giordano, Rebecca L. Scalzo, Melani M. Schweder, Emek Blair and Christopher Bell. Journal ListNutr Metab Insightsv.9; 2016PMC4915787
Source

20. Liposomes for Enhanced Bioavailability of Water-Insoluble Drugs: In Vivo Evidence and Recent Approaches. Mi-Kyung Lee. Pharmaceutics. 2020 Mar; 12(3): 264. Published online 2020 Mar 13. doi: 10.3390/pharmaceutics12030264 PMCID: PMC7151102 ArticlePubReaderPDF–2.9MCitation.
Source

Scientific article
Marx A, Neutra RR. Magnesium in drinking water and ischemic heart disease. Epidemiol Rev. 1997;19:258–272. [PubMed] [Google Scholar] .
Go to source
Scientific article
M. Nechifor, “Role of Magnesium and Zinc in Tobacco Addiction,” Journal of Addiction Research & Therapy, Supplement 2, pp. 1-5, 2012.See at: Publisher’s site | Academic google.
Go to source
Scientific article
Can magnesium improve exercise performance? Yijia Zhang, Pengcheng Xun, Ru Wang, Lijuan Mao, Ka HeNutrients 2017 Sep; 9 (9): 946. Published online August 28, 2017. doi: 10.3390 / nu9090946PMCID: PMC5622706 PubReader Article PDF – 241K Citation
Go to source
Scientific article
Informe del Comité Científico de la Agencia Española de Seguridad Alimentaria y Nutrición (AESAN) sobre Ingestas Nutricionales de Referencia para la población española.
Go to source
Scientific article
Nielsen, FH and HC Lukaski. Update on the relationship between magnesium and exercise. Magnesium Research 19 (3): 180-189, 2006.
Go to source
Scientific article
Possible Roles of Magnesium in the Immune SystemM Tam, S Gómez, M González-Gross and A Marcos European journal of clinical nutrition volume 57, pages 1193 – 1197 (2003).
Go to source
Scientific article
Rayssiguier Y, Durlach J, Guex E, Rock E & Mazur A (1993): Magnesium and aging I. Experimental data: importance of oxidative damage. Magnesium Res. 6, 369–378.
Go to source
Scientific article
Elin RJ. Assessment of magnesium status for diagnosis and therapy. Magnes Res. 2010;23:194–198. [PubMed] [Google Scholar].
Go to source
Scientific article
T. Pringsheim, W. Davenport, G. Mackie, I. Worthington et al., “Canadian Headache Society Guide to Migraine Prophylaxis”, Canadian Journal of Neurological Sciences, vol. 39, supplement 2, no. 2, pp. S1-S59, 2012.
Go to source
Scientific article
The importance of magnesium in clinical healthcare Gerry K. Schwalfenberg and Stephen J. Genuis. Department of Family Medicine, University of Alberta, No. 301, 9509-156 Street, Edmonton, AB, Canada. College of Medicine, University of Alberta, 2935-66 Street, Edmonton, AB, Canada. University of Calgary, Calgary, AB, Canada.
Go to source
Scientific article
The importance of magnesium in clinical healthcare Gerry K. Schwalfenberg and Stephen J. Genuis. Department of Family Medicine, University of Alberta, No. 301, 9509-156 Street, Edmonton, AB, Canada. College of Medicine, University of Alberta, 2935-66 Street, Edmonton, AB, Canada. University of Calgary, Calgary, AB, Canada.
Go to source
Scientific article
JP Sheehan, “Magnesium deficiency and diabetes mellitus”, Magnesium and trace elements, vol. 10, no. 2-4, pp. 215-219, 1991.
Go to source
Scientific article
SC Larsson and A. Wolk, “Magnesium intake and risk of type 2 diabetes: a meta-analysis,” Journal of Internal Medicine. Vol. 262, no. 2, pp. 208–214, 2007.
Go to source
Scientific article
M. Mousain-Bosc, M. Roche, A. Polge, D. Pradal-Prat, J. Rapin and J.-P. Bali, “Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders ”, Magnesium Research, vol. 19, no. 1, pp. 46–52, 2006.
Go to source
Scientific article
Nechifor M. Magnesium and zinc involvement in tobacco addiction. Journal of Addiction Research & Therapy. 2012;(supplement 2):1–5. doi: 10.4172/2155-6105.S2-005
Go to source
Scientific article
Mihai Nechifor, Dan Chelarescu, Ioan Mândreci, Nicoleta Cartas Department of Pharmacology, University of Medicine and Pharmacy Gr. T. Popa Iasi, Universitatii 16, Iasi 700115, Romania; Department of Biophysics, University of Medicine and Pharmacy Gr. T. Popa Iasi; Socola Psychiatric Hospital, Iasi, Romania
Go to source
Scientific article
Mataix, (ed): Tablas de composición de alimentos. Universidad de Granada, 1993.
Go to source
Scientific article
Magnesium. Fact Sheet for Health Professionals. National Institutes of Health (NIH).
Go to source
Scientific article
Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia–Reperfusion Injury. Janelle L. Davis, Hunter L. Paris, Joseph W. Beals, Scott E. Binns, Gregory R. Giordano, Rebecca L. Scalzo, Melani M. Schweder, Emek Blair and Christopher Bell. Journal ListNutr Metab Insightsv.9; 2016PMC4915787
Go to source
Scientific article
Liposomes for Enhanced Bioavailability of Water-Insoluble Drugs: In Vivo Evidence and Recent Approaches. Mi-Kyung Lee. Pharmaceutics. 2020 Mar; 12(3): 264. Published online 2020 Mar 13. doi: 10.3390/pharmaceutics12030264 PMCID: PMC7151102 ArticlePubReaderPDF–2.9MCitation.
Go to source
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