Magnesium (Magnesium Chloride)

Magnesium is one of the most important minerals for the human body. It has an essential role in numerous body functions. When combined with chloride, it forms magnesium chloride, which brings a range of health benefits contributing to overall well-being. Roughly 20 to 28 grams of magnesium are present in the body, with 60% enriching bones and teeth, while the remaining 40% resides in muscles. Serum magnesium levels range from 1.5 to 2.1 mEq/L¹.

Read on to learn more about how magnesium can help you stay healthy, from improving muscle function to reducing stress.

Maintains Heart Health and Blood Pressure

Magnesium plays a significant role in maintaining your heart healthy and strong. It aids in regulating blood pressure by relaxing the blood vessels, promoting better circulation, and reducing strain on the cardiovascular system. Research shows that high magnesium consumption reduces the possibility of heart disease, stroke, and high blood pressure. Another study found that it lowers LDL (bad) cholesterol levels in the blood, causing heart wall stiffening while boosting HDL (good) cholesterol levels in the blood^2,3.

Improves Bones Strength

Strong bones are essential, providing structural support, protecting vital organs, and facilitating movement throughout your life. Magnesium is essential for healthy and strong bones as it prevents bone loss. It acts as a key collaborator with calcium and aids in the absorption and metabolism of calcium, contributing to bone density and increasing strength, particularly in aging individuals. Studies show that a lower magnesium level makes you more likely to get osteoporosis, a disease that makes bones weak and brittle⁴.

Enhances Muscle Function

Magnesium chloride is beneficial for athletes and fitness enthusiasts. It aids muscle contraction and relaxation, preventing cramps and promoting smoother muscle function. It also alleviates post-workout muscle soreness and enhances exercise performance. In a study, professional male cyclists who took 400 mg of magnesium daily for three weeks had better muscle recovery and less muscle damage after a strenuous race than cyclists who took a placebo⁵.

Boosts Energy

Magnesium boosts your energy levels, powering you up for your daily activities. It is an essential cofactor in the body's energy production processes. It helps turn food into energy by making adenosine triphosphate (ATP), a cell's main energy source⁶.

Improves Digestive Health

When you experience acid reflux, magnesium acts as an antacid, combining with stomach acids to form magnesium chloride. This action is helpful in soothing your stomach. Magnesium is also a great laxative that keeps bowel movements normal and prevents constipation. It helps relax the digestive system muscles, making it easier for stools to move through the body⁷.

Reduces Inflammation

Magnesium chloride holds valuable anti-inflammatory properties that can be particularly advantageous in aging and for individuals dealing with chronic inflammatory conditions like diabetes, arthritis, and asthma. Magnesium might help in managing asthma symptoms. Its ability to relax the smooth muscles around the airways could improve breathing and reduce asthma-related discomfort. Another study discovered magnesium supplementation lowered blood sugar and insulin sensitivity in diabetic patients^8,9.

Improves Mood and Sleep Quality

Magnesium helps with happiness and stress in a subtle but important way. It helps control chemicals like serotonin that influence mood. A sufficient magnesium intake has been linked to a lower incidence of depression and anxiety. It also positively affects sleep quality and prevents insomnia^10,11.

Food Sources of Magnesium

Foods abundant in magnesium include edamame, salmon, halibut, spinach, almonds, cashews, pumpkin, chia seeds, and whole grains like brown rice and black beans¹².

Recommended Usage

Here are the suggested levels of magnesium intake, known as the recommended dietary allowances (RDA), categorized by different groups¹³.

Birth to 6 months:

Recommended for males: 30 mg*

Recommended for females: 30 mg*

7–12 months:

Recommended for males: 75 mg*

Recommended for females: 75 mg*

1–3 years:

Recommended for both genders: 80 mg

4–8 years:

Recommended for both genders: 130 mg

9–13 years:

Recommended for both genders: 240 mg

14–18 years:

Recommended for males: 410 mg

Recommended for females: 360 mg (400 mg if pregnant, 360 mg if lactating)

19–30 years:

Recommended for males: 400 mg

Recommended for females: 310 mg (350 mg if pregnant, 310 mg if lactating)

31–50 years:

Recommended for males: 420 mg

Recommended for females: 320 mg (360 mg if pregnant, 320 mg if lactating)

51+ years:

Recommended for males: 420 mg

Recommended for females: 320 mg

Magnesium is a vital mineral with a wide range of benefits. From supporting heart health and blood pressure regulation to enhancing bone strength and muscle function, its importance is clear. Magnesium also boosts energy, aids digestion, reduces inflammation, improves mood and sleep, and more. Magnesium foods include leafy greens, nuts, seeds, and whole grains. Magnesium's influence on overall well-being is remarkable, making it essential for a healthier life.