Magnesium helps maintain proper muscle function. It also supports metabolism, the ability to derive energy from proteins, carbohydrates, and fat.3 Magnesium helps normalize blood pressure and fasting plasma glucose,4 improves insulin sensitivity, and decreases risk of developing diabetes mellitus type 2,5 along with reducing blood pressure, hyperglycemia, and triglycerides in metabolic syndrome.6 Magnesium needs can be increased by stress, an unbalanced diet, coffee and alcohol consumption,7 and certain medications such as proton-pump inhibitors.8 As a result, it can be difficult to meet the body’s daily magnesium needs through diet alone.9
In a randomized, controlled trial, healthy older women were assigned to the treatment group receiving 300 mg of magnesium daily or to a control group. After 12 weeks, the treatment group had significant improvements in physical performance compared to the control group. The authors concluded that supplementation may have a role in preventing age-related physical decline.10 A double-blind, placebo-controlled trial found that supplementation with 300 mg of magnesium bisglycinate daily for four weeks decreased the frequency and intensity of pregnancy-induced leg cramps.11 Magnesium is an important factor in muscle mass and repair, and has been shown to relieve muscle cramps of various causes.12
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