What are the health benefits of magnesium citrate? Magnesium is critical to the health of the brain and body. 60% of the magnesium that is found in your body is in your bones. And the rest is found in your muscles, blood, and soft tissues.
One of the roles of how magnesium is helpful to the body is:
- Converts food into energy
- Helps to form protein
- Helps to create and repair DNA and RNA genes
- Assists in muscle contraction and relaxation
- Helps to regulate the nervous system
Research studies reveal that about 50% of adults get less than the daily recommended amount of magnesium. The recommended daily intake is 400 to 420 mg per day for men. And 310 to 320 mg per day for women. You can consume magnesium through food or supplements.
What are the health benefits of magnesium citrate? Photo credit: iStock-piotr_malczyk
Here are foods that are high sources of magnesium that you will never go wrong with. DV stands Daily Value.
Chia Seeds- 26% of the DV per ounce
Peanut Butter- 12% of the DV per 2 tablespoons
Cooked Salmon- 6% of the DV per 3 ounces
Cooked Halibut- 6% of the DV per 3 ounces
Cashews- 18% of the DV per ounce
Avocado- 5% of the DV per ½ cup
Almonds- 19% of the DV per ounce
Cooked Black Beans- 14% of the DV per ½ cup
Pumpkin seeds- 37% of the DV per ounce
Magnesium May Help Improve Exercise Performance
Research studies have shown that magnesium supplements may help to improve exercise performance in older adults. There was a study done on over 2,000 women that linked higher magnesium intake in increase of muscle mass and power.
An older study done on women who played volleyball who took 250 mg of magnesium per day experienced improvement in jumping and arm movement in their athletic performance. Some of the studies show magnesium doesn’t help active athletes or average people with normal magnesium levels. So, the studies on this are mixed and more research still needs to be done.
It May Help With Depression
Magnesium plays a critical role in improving the functionality of the brain. There was a research study done on over 8,000 people that found that people under the age of 65, had a lower magnesium dietary intake. And had a 22% greater risk of depression.
There was a small 8-week study where a group took 500 mg of magnesium daily and it led to significant improvements in people that had depression. There was a 6-week study in 126 people that took 248 mg of magnesium per day. And it decreased their symptoms of depression and anxiety.
It May Help Improve PMS Symptoms
Some research studies reveal that taking magnesium supplements help relieve PMS symptoms such as menstrual cramps and migraines. There was an older study that found that taking 250mg of magnesium per day decreased bloating in over 100 women that had PMS symptoms. More research needs to be done to show if magnesium helps regardless of the current magnesium levels in your body.
May Improve Bone Health
Magnesium is very important for bone health and provides protection against bone loss. Magnesium is probably more important for older women that encounter osteoporosis once they reach the menopause stage of their life. It will help to lower the risk of bone fractures and help improve bone density as you age.
There was a 3-year study in over 300 people that had hemodialysis which is a treatment to help remove waste and water from blood. The study revealed that the group that consumed the least amount of magnesium experienced 3 times the number of fractures than those who had the highest magnesium intake.
Better Sleep
Magnesium supplements are known to improve sleep, especially among people that have insomnia. There was a review study that showed it lowered the amount of time it took for people to fall asleep by 17 minutes. Research studies have revealed that if you consume magnesium through food or supplements you will have better sleep quality.
May Improve Anxiety
Some research studies have shown that magnesium supplements can help with treating anxiety. There was a study done on over 3000 people that associated higher magnesium intake with a lower risk of depression and anxiety. A small 6-week study showed that taking 248 mg of magnesium per day significantly reduced symptoms of anxiety and improve PMS symptoms.
“Magnesium is very important for bone health and provides protection against bone loss.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is Magnesium can be taken in the form of food or dietary supplements. And the benefits of this is that it can help with better sleep, improve anxiety, and improve bone health.
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References
- National Institutes Of Health- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067. PMID: 28654669; PMCID: PMC5487054.
- Anjom-Shoae J, Sadeghi O, Hassanzadeh Keshteli A, Afshar H, Esmaillzadeh A, Adibi P. The association between dietary intake of magnesium and psychiatric disorders among Iranian adults: a cross-sectional study. Br J Nutr. 2018 Sep;120(6):693-702. doi: 10.1017/S0007114518001782. Epub 2018 Aug 2. PMID: 30068404.
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021 Apr 17;21(1):125. doi: 10.1186/s12906-021-03297-z. PMID: 33865376; PMCID: PMC8053283.
- Hori M, Yasuda K, Takahashi H, Yamazaki C, Morozumi K, Maruyama S. Impact of serum magnesium and bone mineral density on systemic fractures in chronic hemodialysis patients. PLoS One. 2021 May 20;16(5):e0251912. doi: 10.1371/journal.pone.0251912. PMID: 34014999; PMCID: PMC8136656.
- Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z. Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci. 2012 Nov 22;1(4):183-9. doi: 10.5681/jcs.2012.026. PMID: 25276694; PMCID: PMC4161081.
- Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067. PMID: 28654669; PMCID: PMC5487054.
- Rajizadeh A, Mozaffari-Khosravi H, Yassini-Ardakani M, Dehghani A. Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial. Nutrition. 2017 Mar;35:56-60. doi: 10.1016/j.nut.2016.10.014. Epub 2016 Nov 9. PMID: 28241991.
- Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015 Mar-Apr;28(2):249-56. doi: 10.3122/jabfm.2015.02.140176. PMID: 25748766.
- Welch AA, Kelaiditi E, Jennings A, Steves CJ, Spector TD, MacGregor A. Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women. J Bone Miner Res. 2016 Feb;31(2):317-25. doi: 10.1002/jbmr.2692. Epub 2015 Sep 11. PMID: 26288012.
- Setaro L, Santos-Silva PR, Nakano EY, Sales CH, Nunes N, Greve JM, Colli C. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. J Sports Sci. 2014;32(5):438-45. doi: 10.1080/02640414.2013.828847. Epub 2013 Sep 9. PMID: 24015935.
- Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. PMID: 26404370; PMCID: PMC4586582.
- Razzaque MS. Magnesium: Are We Consuming Enough? Nutrients. 2018 Dec 2;10(12):1863. doi: 10.3390/nu10121863. PMID: 30513803; PMCID: PMC6316205.
