Magnesium Benefits: What Does Magnesium Do?
Share
Magnesium is an essential mineral involved in a number of important functions in the body. It contributes to normal muscle function, normal psychological function, normal functioning of the nervous system and normal energy-yielding metabolism.
Most people can get the magnesium they need from a varied and balanced diet, but magnesium is also available in food supplements.
In this guide, we’ll look at what magnesium does, the benefits of magnesium, foods that contain it, how much you need and what to consider if you’re thinking about taking a magnesium supplement.
What Is Magnesium?
Magnesium is an essential mineral that the body needs to function normally.
It is naturally found in a variety of foods, including nuts, seeds, wholegrains and green leafy vegetables. Magnesium is also available in food supplements in different forms, including magnesium citrate.
The body uses magnesium in a number of normal physiological processes, which is why it is an important part of a balanced diet.
What Does Magnesium Do?
Magnesium contributes to several normal functions in the body.
These include:
- Normal muscle function
- Normal functioning of the nervous system
- Normal psychological function
- Normal energy-yielding metabolism
- Normal protein synthesis
- Maintenance of normal bones
- Maintenance of normal teeth
- Normal electrolyte balance
This means magnesium has a role across several areas of everyday health and normal body function.
Magnesium Benefits
Magnesium contributes to normal muscle function
Magnesium contributes to normal muscle function.
Muscles require a range of nutrients to function normally, and magnesium is one of the minerals involved in this process.
Magnesium contributes to normal energy-yielding metabolism
Magnesium contributes to normal energy-yielding metabolism.
Magnesium is involved in the normal processes the body uses to release energy from food.
This does not mean that taking magnesium provides an immediate energy boost. Instead, it means magnesium has a recognised role in normal energy metabolism.
Magnesium contributes to normal psychological function
Magnesium contributes to normal psychological function.
Psychological function is one of the recognised physiological functions for which magnesium has an authorised health claim.
This should not be confused with claims that magnesium can treat or prevent mental health conditions.
Magnesium contributes to normal nervous-system function
Magnesium contributes to normal functioning of the nervous system.
The nervous system plays a central role in communication between the brain, spinal cord and the rest of the body.
Magnesium contributes to normal protein synthesis
Magnesium contributes to normal protein synthesis.
Protein synthesis is the process by which the body produces proteins, which are needed for many different structures and functions within the body.
Magnesium contributes to the maintenance of normal bones and teeth
Magnesium also contributes to the maintenance of normal bones and teeth.
Bones are living tissue and require a variety of nutrients as part of normal maintenance.
Which Foods Contain Magnesium?
Magnesium can be found naturally in a wide variety of foods.
Good dietary sources include:
- Nuts
- Seeds
- Wholegrains
- Green leafy vegetables
- Beans and other pulses
- Some fish
- Wholemeal bread
A varied and balanced diet can provide magnesium alongside other essential nutrients.
How Much Magnesium Do You Need?
According to the NHS, adults aged 19 to 64 need around:
- 300mg per day for men
- 270mg per day for women
Most people should be able to obtain the magnesium they need through a varied and balanced diet.
Your overall magnesium intake can come from the food you eat as well as, where appropriate, food supplements.
Should You Take a Magnesium Supplement?
Not everyone needs a magnesium supplement.
If you eat a varied and balanced diet, you may already be getting the magnesium your body needs from food.
However, magnesium is also available as a food supplement for people who choose to include it in their daily supplementation.
If you’re considering a supplement, it’s important to look at the amount of magnesium you’re getting from all sources and follow the recommended serving on the product.
The NHS states that taking more than 400mg of magnesium from supplements over a short period can cause diarrhoea, and advises that 400mg or less per day from supplements is unlikely to cause harm for adults.
If you have a medical condition, take medication or are unsure whether a supplement is suitable for you, speak to a healthcare professional.
What Is Magnesium Citrate?
Magnesium citrate is a form of magnesium used in some food supplements.
Rather than simply looking at the word “magnesium” on a label, it’s useful to check which form is being used and how much magnesium the product provides.
Supplestack uses magnesium citrate in selected curated stacks, including Women’s Essentials and Unwind.
Magnesium in Your Daily Supplement Stack
Magnesium does not have to be taken as a standalone supplement.
Some people choose to combine magnesium with other vitamins, minerals and supplements as part of a broader daily supplement stack.
For example, magnesium is included in several Supplestack curated stacks alongside other ingredients.
Men’s Essentials includes magnesium alongside vitamin D3, vitamin K2, zinc, omega-3 and B-complex.
Women’s Essentials includes magnesium citrate alongside vitamin D3, vitamin B12, folic acid, iron, omega-3 and iodine.
Performance includes magnesium alongside vitamin D3, vitamin K2, zinc, omega-3, taurine, CoQ10 and B-complex.
Unwind includes magnesium citrate alongside L-theanine, ashwagandha, L-tryptophan and reishi mushroom extract.
You can also choose magnesium yourself through the Supplestack Build Your Own Stack.
Why Choose a Daily Supplement Stack?
Managing several individual supplements can mean keeping track of different bottles, servings and products.
Supplestack takes a different approach.
Instead of receiving multiple separate bottles, you can build a personalised selection of supplements and have your chosen daily supplements packed into individual sachets.
This means your daily selection is already organised and ready to take.
With the Build Your Own Stack, you can select the supplements you want and create a personalised stack rather than having to choose from only one pre-set combination.
Build your personalised Supplestack
Frequently Asked Questions
What are the main benefits of magnesium?
Magnesium contributes to normal muscle function, normal psychological function, normal nervous-system function, normal energy-yielding metabolism and normal protein synthesis. It also contributes to the maintenance of normal bones and teeth.
What foods are high in magnesium?
Nuts, seeds, wholegrains and green leafy vegetables are among the foods that provide magnesium.
How much magnesium do adults need?
The NHS states that adults aged 19 to 64 need around 300mg per day for men and 270mg per day for women.
Can you get enough magnesium from food?
Yes. Most people should be able to get the magnesium they need through a varied and balanced diet.
Is magnesium found in Supplestack?
Yes. Magnesium is included in several Supplestack curated stacks, and magnesium is also available through the Build Your Own Stack.
What is magnesium citrate?
Magnesium citrate is one form of magnesium used in food supplements. Supplestack uses magnesium citrate in selected curated stacks.
Final Thoughts
Magnesium is an essential mineral with a role in several normal functions in the body, including muscle function, nervous-system function, psychological function and energy-yielding metabolism.
A varied and balanced diet can provide magnesium, while supplements offer another way for people to include magnesium in their daily supplementation.
If you’re already taking several supplements, a personalised daily stack can make managing them simpler.
With Supplestack, you can choose from individual supplements or select a curated stack and have your chosen daily supplements organised into individual sachets.