Magnesium

Benefits, Dosage, & Side Effects

Overview

Magnesium supplementation is mainly used to support healthy muscle and nerve function, but those who are passionate about health, fitness and self-enhancement should know that this common ingredient could really go the extra mile. Magnesium and its incredible benefits have been discussed and highlighted in plenty of famous men’s magazines and well-known online platforms including Men’s Health, Men’s Journal, The MenProvement Academy and more – which shows just how significant this supplement can be for men who wish to maintain great mood, high levels of energy and lean muscle growth.

Why is the consumption of Magnesium being more and more stressed over the years? Researchers have gained a greater understanding of the mineral’s function and how even a slight depletion of magnesium levels can be the underlying cause of many severe health problems. An important member of LifeExtension.com, Paul Mason, spent years recording the positive correlation between magnesium deficiency and cardiovascular disease. [1] It is known now that 68% of Americans are not meeting the recommended daily intake of magnesium, but why is it that such a large percentage of the population are not consuming enough magnesium? It turns out that since the 1950s, the process of water purification (into drinking water) includes an immense depletion of essential minerals, the main one being magnesium. [2] For this reason, Paul Mason took legal action against the FDA in attempt to ensure that magnesium was added to drinking water. While it has yet to be guaranteed that the FDA will take action on this matter, one way that you can maintain proper levels of magnesium intake is by supplementing with the mineral.
In this article, you will learn what Magnesium is, how it works and what kinds of benefits it provides, particularly to men’s health and wellbeing.

Benefits

Magnesium supplementation can maintain adequate testosterone levels. The body uses magnesium to produce certain hormones, so if you don’t have enough magnesium, this is going to hinder testosterone production. Studies have revealed that a deficiency in both magnesium and zinc are associated with depleted testosterone levels. Magnesium administration has also been shown to boost testosterone production by up to 24% as suggested by one study. [3] The study tested the testosterone levels of athletes who were either given 10 mg/kg of magnesium or nothing at all for 4 weeks. It was noted that those who engaged in exercise while supplementing with magnesium at a daily basis had higher levels of free and total testosterone. [3] If you suffer from symptoms of low testosterone, supplementing with magnesium could mean more energy, increased muscle growth, higher sex drive, and boosted stamina.

magnesium-1_ingredient-breakdown_top-testosterone-supplementSupplementing with Magnesium can also improve sleep-quality. The mineral relaxes your muscles and induces a calm state of mind prior to sleep, which is why users have reported being able to fall asleep faster and feeling better rested after using a magnesium supplement. The mineral has even been tested on patients suffering from insomnia and results were beyond promising. [4]

Magnesium supports heart health by reducing blood pressure, prevents osteoporosis by maintaining bone density and strength, may be a successful treatment for depression, can improve symptoms of asthma by relaxing muscles, and can relieve chronic migraines. [5]

Here’s the bottom line: Magnesium is a super important mineral that’s great for your health, and it doesn’t get nearly as much credit as it deserves for the amount of multi-tasking it does in the human body. Missing the daily mark of the recommended magnesium dosage will not only prevent you from having stronger muscles and better bone health but can also lead to an array of illnesses in the long-term.

How It Works

magnesium-2_ingredient-breakdown_top-testosterone-supplementMagnesium supplementation has been repeatedly linked with higher levels of testosterone but researchers are still trying to figure out how it helps with hormone production. Some scientists believe that by relaxing the muscles and inducing blood stimulation, the mineral boosts the efficiency of testosterone production, which involves quite a complicated chain of events. Magnesium also helps zinc assimilation in the body, which is again related to testosterone production.

On the other hand, magnesium helps to improve sleep quality by promoting GABA activity in the brain. GABA is a neurotransmitter present in the brain that helps us feel calm and relaxed. Common causes of insomnia are poor GABA production and increased anxiety. Magnesium effectively increases the sensitivity of GABA receptors, which essentially allows them to get their job done better and faster. [6]

Recommended Dosage

There are several types of magnesium, and it really pays off to look at the supplement facts label of the product you’re interested in before buying it. If the product you currently have contains magnesium oxide, put it down and keep searching. Magnesium Oxide has the least bioavailability out of all the different kinds of magnesium, meaning the body does not effectively absorb it. The forms of magnesium that are recommended by most physicians and supplement experts are magnesium citrate or magnesium bisglycinate.

Currently the RDA (Recommended Daily Allowance) for magnesium is: 310 mg per day for women ages 19-30, 320 mg per day for women aged 31+, 400 mg per day for men aged 19-30, and 420 mg per day for males above 31 years old.

Potential Side Effects

WebMD.com states that magnesium may cause:

  • Nausea
  • Diarrhea
  • Muscle cramps

These side effects may take place when magnesium is consumed excessively. Otherwise, side effects are very uncommon.

Where to Get It

Magnesium supplements can be bought both online or in your local supplement store. Remember to pick a high-quality product with the best forms of magnesium (citrate or bisglycinate).

References:

1 http://www.lifeextension.com/Magazine/2005/9/awsi/Page-01

2 http://www.menshealth.com/health/the-essential-mineral-youre-missing

3 http://www.ncbi.nlm.nih.gov/pubmed/20352370

4 http://www.ncbi.nlm.nih.gov/pubmed/23853635

5 http://www.ancient-minerals.com/magnesium-benefits/health/

6 http://www.vitalityandwellness.com.au/health-blog/low-gaba-levels-increase-gaba-naturally