What Are the Benefits of Magnesium for Men?

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Magnesium. You’re little doubt accustomed to the mineral. But to call magnesium advantages and what it does in the human body? That would possibly stump you. Not to fret, we have drawn up a primer on what’s magnesium, advantages of a magnesium complement, meals with magnesium, and extra.

By the finish of this, you will know why males ought to often eat magnesium of their eating regimen by means of dietary supplements and food. Contrary to what you would possibly assume, there are a number of meals with magnesium, so supplementation is not at all times essential and it is easy to keep away from a magnesium deficiency. 

Note: Speak to a health care provider or dietitian about dietary supplements earlier than taking something new.

What Is Magnesium?

“Magnesium is an essential mineral and is crucial for many different functions in the body, such as playing a pivotal role in more than 300 enzymatic reactions, along with energy production, muscle and nerve function, and protein synthesis,” says registered dietitian Trista Best, MPH, RD, LD.

Best notes it’s notably vital for males to eat magnesium each day and meet their consumption must obtain magnesium advantages. These advantages considerably affect and enhance health and wellness for males, together with decreased danger of illness (comparable to age-related illness); supporting muscular tissues and bones for workouts, efficiency, and restoration; and maintaining the thoughts and body agile, robust, and sharp.

Is Magnesium Good for Men?

There are many magnesium advantages for males, particularly energetic males, since magnesium helps and improves muscle operate and contraction, vitality manufacturing, and cardiovascular health.

Magnesium Benefits

1. Maintains Healthy Fluid and Electrolyte Balance

Similar to potassium, magnesium is an electrolyte, a kind of mineral that helps your body regulate chemical reactions and maintains the steadiness of fluids in the body. Therefore, it’s important to keep up ample ranges of magnesium throughout the day and replenish depleted shops when wanted. 

“Magnesium impacts muscle and cellular health, various metabolic functions and processes, and is particularly significant for its involvement in muscle contractions, energy metabolism, and maintaining electrolyte balance,” Best explains.

Magnesium additionally helps forestall accidents and dehydration—that are of explicit concern to males throughout exercise, particularly in the case of lengthy or intense workouts. Since sweat manufacturing contributes to better loss of fluids and vitamins, a beverage with magnesium will make workouts simpler, secure, and highly effective. You might even attempt a magnesium-rich pre-workout snack (like almonds or cashews) or combine a magnesium complement with water.

2. Promotes Cardiovascular Health and Circulation

“Magnesium supports cardiovascular health by helping to maintain a normal heart rhythm and healthy and proper electrolyte balance, which are crucial for efficient blood flow and circulation,” Best says. 

A healthy cardiovascular system is important for illness prevention, motion, and well-being, and likewise improves endurance, mobility, strength, and stamina. A 2018 meta-analysis printed in Nutrients that included about 637,922 people discovered that high magnesium consumption lowered danger of heart problems and its danger elements: hypertension, diabetes, metabolic syndrome, and stroke.

3. Boosts Workout Performance and Supports Muscles

“Magnesium plays a crucial role in muscle contractions and relaxation, aiding in efficient movement and reducing the risk of cramps,” Best says. Higher magnesium consumption improves steadiness and stability, management and coordination, and agility and luxury. The electrolyte additionally prevents muscle strains and accidents, which may happen because of poor restoration and muscle health. 

4. Protects Bone Health and Density

Bone density naturally decreases with age, thus heightening danger of osteoporosis and breaks from slips, falls, or accidents, since the body’s extra fragile. Magnesium will increase absorption of calcium, Best notes, so pair meals with magnesium, comparable to nuts and seeds, with a supply of calcium, like a glass of milk, to maximise absorption and advantages. Higher magnesium consumption is related to increased hip and femoral neck bone mineral density in older adults, in keeping with a 2022 meta-analysis, printed in Bone, comprising six cohort research, one case-control examine, and 5 cross-sectional research.

5. Regulates Energy Production and Metabolism

“Adequate magnesium intake can contribute to better endurance, strength, and recovery, which makes it advantageous for men who regularly exercise or engage in sports,” Best says. Magnesium converts carbohydrates and fat into usable vitality sources, which permits the body to train tougher, sooner, longer and, effectively, higher. This additionally helps replenish fluid and nutrient provide to stop onset of fatigue and cramping, and every other potential dehydration signs.

How Much Magnesium Should I Take?

“The recommended dietary allowance (RDA) for magnesium is around 400 to 420 mg per day for adult males,” Best says. Though it may be slightly higher for active individuals, especially those engaged in regular exercise due to increased magnesium loss through sweat and urine. The RDA for magnesium for adult males is based on an average intake to meet the needs of majority of the population, according to the National Institutes of Health (NIH).

Is It Good to Take Magnesium Every Day?

Yes, it’s good for men to take magnesium daily for muscle function, energy production and performance to support an active lifestyle. “Consistent daily intake can help maintain optimal levels, support muscle recovery, reduce the risk of cramps, and provide sustained energy for workouts and daily activities,” Best says.

Eating sufficient meals with magnesium is likely to be ample for each day consumption, however in case you can’t meet your wants, contemplate supplementing and talking about it along with your physician or dietitian.

If you are trying for magnesium to spice up athletic efficiency, a 2015 randomized, double-blind, cross-over design examine, printed in the Journal of the International Society of Sports Nutrition, discovered there was no obvious profit in long-term magnesium supplementation for athletes who’ve ample dietary consumption, however there are some advantages in taking an acute dose earlier than intense exercise.

Foods With Magnesium

When planning each day meals and snacks, embrace a range of magnesium-rich meals. Here are a couple of prime sources.

Types of Magnesium Supplements

Several sorts of magnesium dietary supplements exist, every with execs and cons. The advantages of a magnesium complement rely upon the sort, and the proper one relies upon a person’s private wants, preferences, and tolerances. A health care provider or dietitian may help decide which sort of magnesium is greatest.

1. Magnesium Citrate

Magnesium citrate is quickly absorbed, however can have a laxative impact. If taking magnesium citrate, divide doses and unfold all through the day to keep away from digestive discomfort. “For men, magnesium citrate may be preferred for its relatively high absorption rate that’s suitable for addressing muscle cramps and constipation,” Best says. 

2. Magnesium Glycinate

Magnesium glycinate is well-absorbed and appropriate for these with delicate stomachs, and it doesn’t matter the time of day, how you are taking it, or whether or not or not with food, both, Best notes.  

3. Magnesium Oxide

Magnesium oxide has a high magnesium content material however isn’t readily absorbed. Take it with food to extend absorption and effectiveness, and watch out with dosing, particularly if vulnerable to gastrointestinal points. “It can lead to loose stools if consumed in higher doses than the body can tolerate,” Best says. Side results will range based mostly on the particular person, although. 

4. Magnesium Threonate

Magnesium threonate crosses the blood-brain barrier, Best says, and helps help cognitive operate and mind health. Follow dosing directions for greatest outcomes.  

Which Magnesium Is Best for Sleep?

Magnesium glycinate is taken into account one of the greatest varieties of magnesium for sleep because of its high bioavailability and skill to cross the blood-brain barrier to calm the nervous system and promote rest for a restful slumber.

“A 2012 study published in the Journal of Research in Medical Sciences observed magnesium supplementation and its effects on sleep quality and found that magnesium supplementation improved sleep duration and efficiency and sleep onset latency in elderly participants with primary insomnia,” Best says.

Magnesium Deficiency Symptoms

Magnesium impacts bones, digestion, temper, and cardiovascular health. Note that stress may also deplete magnesium, so cut back stress with rest strategies comparable to yoga, meditation, exercise, journaling, and sleep. Here are the indicators of low magnesium:

1. Muscle Spasms

“Insufficient magnesium can lead to muscle contractions and spasms, which can be painful and hinder physical activity; lead to decreased energy production; and potentially a persistent or more chronic feeling of fatigue and weakness overall,” Best says. 

2. Heart Palpitations 

Magnesium advantages the coronary heart by sustaining regular coronary heart rhythm, whereby magnesium deficiency might result in palpitations or arrhythmias. 

3. Digestive Distress

Low ranges can disrupt regular digestive processes, resulting in nausea and vomiting. 

4. Mood Disruptions

Magnesium helps nerve operate and temper, so magnesium deficiency can result in temper swings, anxiousness, or depression. 

5. Numbness

Lastly, numbness or a tingling sensation, particularly in the extremities like fingers and toes, can occur. 

Related: A Two-week Plan for the Best Sleep of Your Life

Again, converse to your dietician or doctor earlier than taking any dietary supplements.

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