Magnesium has become a topic of widespread conversation lately.
Magnesium, a vital mineral, supports every function of the body according to Laura Purdy, MD, MBA, the founder and CEO of Swell Medical. This essential nutrient, which is involved in regulating blood sugar and repairing DNA, has gained prominence in broader conversations about health.
Magnesium can be found in a variety of foods, including grains, fruits, vegetables, and fish. However, some individuals may not be getting enough magnesium from their diet, and supplementation may be necessary. Daniel Chavez, RD, CSCS, a registered dietician at Fay Nutrition, and Laura Purdy, MD, MBA, both experts in their respective fields, emphasise the importance of magnesium.
The NIH's Office of Dietary Supplements recommends that healthy adult males aim for 400-420 milligrams of magnesium per day. However, more is not more when it comes to magnesium supplements. They should be taken close to the recommended daily value, unless otherwise directed by a doctor. Overdoing it could potentially be harmful.
Magnesium offers multiple specific health benefits. It supports heart health, bone strength, blood sugar regulation, sleep quality, immune function, and mental well-being. According to large-scale analyses, it lowers the risk of hypertension, coronary heart disease, stroke, type 2 diabetes, and all-cause mortality. Magnesium also plays a crucial role in bone health—facilitating calcium incorporation into bone and reducing fracture risk.
In addition, magnesium helps regulate blood glucose by enhancing insulin sensitivity, which is beneficial for diabetic and prediabetic individuals. It improves sleep quality by promoting relaxation through the parasympathetic nervous system, reduces chronic inflammation markers such as CRP and IL-6, and may alleviate anxiety, depression, and menopausal symptoms by regulating neurotransmitters and stress response systems.
Supplementation is recommended primarily when dietary intake is insufficient or when individuals are at increased risk of deficiency. This includes older adults, women (especially during pregnancy, breastfeeding, and menopause), people consuming alcohol regularly, or those on certain medications like proton pump inhibitors and diuretics. Those with conditions like hypertension, type 2 diabetes, osteoporosis risk, muscle cramps, insomnia, fatigue, or menstrual symptoms may also benefit from supplementation. However, it is best to obtain magnesium first from a balanced diet rich in whole grains, nuts, beans, and vegetables.
In summary, magnesium is a vital mineral with broad health benefits, and supplementation is advised mainly for individuals with identified risk factors, poor dietary intake, or conditions that magnesium may help manage. It is not high on the list of things one should concern themselves with, according to experts who spoke to GQ. However, the importance of magnesium is not overstated as emphasised by J. Rand Baggesen, MD, founder and medical director at Executive Health Group.
- Laura Purdy, MD, MBA, suggests that magnesium, a vital mineral, supports every function of the body, including regulating blood sugar and repairing DNA.
- In the realm of health-and-wellness, magnesium has gained prominence due to its involvement in multiple specific health benefits such as heart health, bone strength, and mental well-being.
- Daniel Chavez, RD, CSCS, and other experts like Laura Purdy recommend that individuals aim for 400-420 milligrams of magnesium per day, but caution against exceeding this amount as it could be harmful.
- Fashion and shopping enthusiasts might be interested to know that magnesium supplements can be found in health-and-wellness stores, offering an additional way to ensure they are getting enough of this essential nutrient.
- Mental-health issues like anxiety, depression, and menopausal symptoms may be alleviated by regulating neurotransmitters and stress response systems with the help of magnesium.
