Magnesium complex benefits
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Benefits of Magnesium Complexes
Magnesium is a vital mineral involved in numerous physiological processes, making it essential for maintaining overall health and preventing various diseases. This article synthesizes the benefits of magnesium complexes based on recent research findings.
Magnesium and Disease Prevention
Chronic Disease Prevention
Magnesium plays a crucial role in preventing chronic diseases. It is involved in over 300 metabolic reactions, including protein synthesis, energy production, and DNA synthesis. Low magnesium levels are linked to several chronic conditions such as migraines, Alzheimer's disease, stroke, hypertension, cardiovascular disease, and type 2 diabetes1. Increased dietary magnesium intake has been shown to protect against diabetes, metabolic syndrome, hypertension, and cardiovascular disease by improving insulin resistance, lipid profiles, and reducing inflammation and oxidative stress2.
Neurological Health
Magnesium is essential for nerve transmission and neuromuscular conduction, playing a protective role against neuronal excitotoxicity. It has been implicated in the prevention and treatment of neurological disorders such as migraines, chronic pain, epilepsy, Alzheimer's, Parkinson's, and stroke. Magnesium's role in reducing anxiety and depression is also well-documented10.
Magnesium and Cardiovascular Health
Cardiovascular Disease Prevention
Magnesium acts as a mild calcium antagonist, influencing vascular smooth muscle tone and insulin signaling. It is critically involved in energy metabolism, fatty acid synthesis, and endothelial cell function. Despite some inconsistent results, there is strong biological plausibility for magnesium's direct impact on cardiovascular risk factors2. Magnesium supplementation has been shown to reduce serum inflammatory markers like C-reactive protein (CRP) and increase nitric oxide (NO) levels, which are beneficial for cardiovascular health9.
Magnesium and Metabolic Health
Insulin Sensitivity and Diabetes
Magnesium plays a significant role in glucose metabolism and insulin sensitivity. Supplementation has been shown to manage hyperglycemia, hyperinsulinemia, and insulin resistance. Clinical trials have demonstrated that magnesium supplementation can reduce fasting glucose and insulin levels, as well as homeostasis model assessment for insulin resistance (HOMA-IR) values6.
Magnesium and Muscular Health
Exercise Performance
Magnesium is crucial for energy metabolism and muscle function. Studies have shown that magnesium supplementation can improve exercise performance by enhancing glucose availability and reducing lactate accumulation in muscles. Positive associations have been found between magnesium status and muscle performance metrics such as grip strength, leg power, and jumping performance4. Additionally, magnesium supplementation can improve muscle regeneration and strength in older adults by activating mTOR signaling, which is essential for protein synthesis and muscle growth8.
Magnesium and Pregnancy
Maternal and Neonatal Health
Magnesium is vital for regulating body temperature, nucleic acid and protein synthesis, and maintaining nerve and muscle cell electrical potentials. During pregnancy, magnesium supplementation may reduce fetal growth restriction and pre-eclampsia, and increase birth weight. However, the evidence is not strong enough to conclusively recommend magnesium supplementation for all pregnant women5.
Magnesium and Cognitive Function
Cognitive Benefits
Magnesium L-threonate, a form of magnesium with high bioavailability, has been shown to improve cognitive functions. In a study involving healthy adults, supplementation with magnesium L-threonate significantly improved memory and cognitive performance, particularly in older participants7.
Conclusion
Magnesium complexes offer numerous health benefits, including the prevention of chronic diseases, improvement of cardiovascular and metabolic health, enhancement of exercise performance, and support for cognitive functions. While more research is needed to fully understand the extent of these benefits, current evidence strongly supports the inclusion of magnesium in a balanced diet for overall health and disease prevention.
Sources and full results
Most relevant research papers on this topic
Magnesium in disease prevention and overall health.
Magnesium plays a crucial role in disease prevention and overall health, with low levels being associated with chronic diseases like migraines, Alzheimer's, and cardiovascular disease.
Highly CitedRole of dietary magnesium in cardiovascular disease prevention, insulin sensitivity and diabetes
Increased dietary magnesium intake may protect against diabetes, metabolic syndrome, hypertension, and cardiovascular disease by improving insulin resistance, serum lipid profiles, and reducing inflammation.
Literature ReviewHighly CitedMagnesium in man: implications for health and disease.
Magnesium supplementation can benefit treatment of various diseases and is essential for human health, particularly in the brain, heart, and skeletal muscles.
Highly CitedCan Magnesium Enhance Exercise Performance?
Magnesium supplementation may improve exercise performance by enhancing glucose availability, reducing lactate accumulation, and enhancing muscle function.
Literature Review
Very Rigorous JournalHighly CitedMagnesium supplementation in pregnancy.
Magnesium supplementation during pregnancy does not significantly affect perinatal mortality, small-for-gestational age, or pre-eclampsia rates.
Meta-AnalysisVery Rigorous JournalHighly CitedEffect of magnesium supplementation on insulin resistance in humans: A systematic review.
Magnesium supplementation may reduce insulin resistance in patients with hypomagnesemia presenting insulin resistance.
Systematic ReviewA Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults
Magtein®PS, a magnesium L-threonate-based formula with vitamins C and D, significantly improves memory and cognition in healthy Chinese adults aged 18-65 years.
RCTVery Rigorous JournalMagnesium supplementation enhances mTOR signaling to facilitate myogenic differentiation and improve aged muscle performance.
Magnesium supplementation in aged mice promotes muscle regeneration and conserves muscle mass and strength, offering a promising therapeutic strategy for muscle stem cell dysfunction and sarcopenia.
Non-RCT
Animal StudyEffect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials
Magnesium supplementation may significantly reduce human inflammatory markers, particularly serum CRP and nitric oxide levels.
Meta-AnalysisVery Rigorous JournalThe Role of Magnesium in Neurological Disorders
Magnesium shows potential in migraine and depression treatment, and may protect against chronic pain, anxiety, and stroke.
Literature ReviewVery Rigorous JournalHighly Cited