Magnesium helps our body and brain communicate. In our diets, we can get it from a variety of sources, including leafy, green vegetables, pumpkins seeds, and even dark chocolate. We included it in Future Proof for it’s heart-health benefits and it’s role in keeping our immune system active and ready to fight off threats.

Magnesium is hugely important for our muscles, nervous system, blood pressure, and more. It is one of the most common minerals in our bodies because it’s needed for so many things. It is included in our supplement in an easy-to-process form (magnesium aspartate), but realistically, you should consider a dedicated magnesium supplement to ensure you’re getting your full daily value.

Helps control inflammation

Magnesium helps our body activate and regulate its inflammatory response (1). When our bodies detect something it thinks could be harmful to us, like bacteria or a wound, an inflammatory response may be activated. Cells that may be compromised start releasing chemicals telling our blood vessels to start leaking protective fluid into our tissue to trap the threat and stop it from spreading. To us, this may look like redness, swelling, or maybe even heat in our skin. To our immune system, it’s an important fight to keep us healthy. But chronic inflammation can be bad and lead to other health issues. Magnesium can help the body regulate its inflammatory response and reduce related stress on your body’s cells.

A healthy heart and more

Magnesium deficiency can have negative consequences for your heart health (2). However, this mineral may help maintain a healthy heartbeat. Magnesium works with calcium in your body to be the “lub” to your heart’s “dub.” The heart muscle contracts and relaxes to pump blood through our body. Calcium causes the heart muscles to tighten, and magnesium causes the heart to relax. If you have low magnesium, your heart may not relax as fully as it should and this can cause your heartbeat to dangerously alter.

Important to maintain

The recommended dietary allowance (RDA) of magnesium is different for men and women (3). Adult men should get between 400-420 milligrams (mg) daily, while women should get 310-320 mg. In Future Proof we include 50 mg.

Under normal dietary conditions, it’s unlikely to overdose on magnesium. However, too much magnesium could cause diarrhea or nausea, or, in excessive amounts, cardiac arrest. People with kidney disease should be particularly careful when considering a magnesium supplement.

Disclaimer: It’s always a good idea to talk to your doctor before you take any type of supplement. And if you experience any negative side effects when you are taking one, contact a healthcare expert immediately.

References

1. Magnesium deficiency and increased inflammation: current perspectives - Retrieved from National Center for Biotechnology Information
2. Hypomagnesemia and cardiovascular system - Retrieved from National Center for Biotechnology Information
3. Fact Sheet Magnesium - Retrieved from National Institutes of Health Office of Dietary Supplements
4. The effects of magnesium supplementation on exercise performance - Retrieved from National Center for Biotechnology Information