Magnesium plays a vital role in maintaining overall health and well-being, according to the German Nutrition Society, which highlights its involvement in hundreds of biochemical processes that affect the muscles, nerves, bones, and heart.
Below is an overview of the mineral’s key functions in the body:
Muscle Function
Magnesium is essential for initiating movement and providing the energy required for muscle contractions. Working in tandem with calcium, it ensures that muscles contract and relax properly. Studies suggest that adequate magnesium intake can improve physical performance and reduce muscle soreness.
Energy Production
This mineral is crucial for generating the body’s energy supply. It also supports the formation of proteins and DNA—both fundamental to metabolic processes that produce energy.
Nerve Transmission
Magnesium facilitates the transmission of nerve impulses throughout the body, promoting stability and balance in the nervous system.
Heart Rhythm Regulation
It plays a key role in the alternating contraction and relaxation of the heart muscle. By supporting nerve signalling, magnesium helps regulate and synchronise heartbeat rhythms.
Arterial Health
A large-scale heart study revealed that individuals with higher magnesium intake showed significantly less calcification in their coronary arteries than those consuming minimal amounts, suggesting a protective effect against atherosclerosis.
Blood Pressure Control
Magnesium supports cardiovascular health by helping to lower high blood pressure and improving the effectiveness of antihypertensive medications.
Headache and Migraine Relief
Research indicates that people with higher magnesium and calcium intake experience fewer headaches and migraines. This benefit may stem from magnesium’s influence on nerve transmission and muscle relaxation.
Diabetes Prevention
Magnesium plays an important role in glucose metabolism. A comprehensive review of multiple studies found that sufficient magnesium intake may help stabilise blood sugar levels, reduce the risk of developing type 2 diabetes, and prevent long-term complications.
Anti-inflammatory Benefits
Chronic low-grade inflammation is a major contributor to diseases such as diabetes, hypertension, and cardiovascular disorders. Magnesium deficiency has been linked to increased inflammation, while adequate intake may help reduce this risk.
Bone Strength
More than half of the body’s magnesium is stored in the bones, where it contributes to bone density and strength. Together with calcium, it helps protect against osteoporosis and related fractures.
Daily Requirements
The German Nutrition Society recommends a daily intake of 300 mg of magnesium for women and 350 mg for men. Natural dietary sources include whole grains, legumes, nuts, seeds, and leafy green vegetables.
Mineral water rich in magnesium—containing at least 100 mg per litre—offers a convenient, calorie-free option that can cover roughly one-third of the daily requirement.
In cases of significant deficiency, magnesium supplements may be taken under medical supervision to restore optimal levels and support vital bodily functions.
