Magnesium: Benefits, Uses & Side Effects

Magnesium is involved in over 300 vital body processes — yet nearly 50% of Americans don’t get enough (USDA, 2018). This mineral is essential for energy, muscle health, heart function, and quality sleep.

💊 Available now online at PlanetSupplements.com or at our Charlotte & Concord store locations.

🔍 What is Magnesium?

Magnesium is a mineral your body needs for muscle movement, nerve function, blood sugar control, and energy production (NIH Office of Dietary Supplements, 2022). While you can get magnesium from foods like leafy greens and nuts, many people benefit from supplementation — especially athletes and those under stress.

💪 Key Health Benefits of Magnesium

1️⃣ Supports Muscle Function & Recovery

Magnesium helps muscles contract and relax. Research shows it may reduce cramps and improve post-workout recovery (Zhang et al., Nutrients, 2017).

❤️ Promotes Heart Health

Adequate magnesium supports healthy blood pressure and heart rhythm (Journal of the American College of Cardiology, 2018).

😴 Improves Sleep Quality

It helps produce melatonin and GABA, promoting relaxation and deeper sleep (Abbasi et al., Journal of Research in Medical Sciences, 2012).

🦴 Strengthens Bones

About 60% of magnesium is stored in your bones, helping maintain density (British Journal of Nutrition, 2014).

🩸 Balances Blood Sugar

Magnesium supports insulin sensitivity and glucose control (Diabetes Care, 2011).

📊 Recommended Daily Intake (NIH)

• Men (31+): 420 mg/day

• Women (31+): 320 mg/day

• Higher needs possible for athletes or under stress

🥗 Best Sources of Magnesium

• Spinach, kale, Swiss chard

• Almonds, cashews, pumpkin seeds

• Black beans, lentils

• Whole grains (quinoa, brown rice)

• Supplements: magnesium citrate, glycinate, oxide

💡 Shop magnesium supplements at PlanetSupplements.com or visit our Charlotte & Concord stores for expert advice.

⚠️ Possible Side Effects

Magnesium from food is safe, but too much from supplements may cause:

• Diarrhea

• Nausea

• Stomach cramps

Very high doses can affect blood pressure and heartbeat — especially if you have kidney issues (NIH ODS, 2022). Always check with your healthcare provider before starting new supplements.

✅ Final Takeaway

Magnesium is a must-have mineral for muscles, energy, heart health, and better sleep. If you’re not meeting your needs from diet alone, a high-quality magnesium supplement can help.

🛒 Order now at PlanetSupplements.com or stop by our Charlotte & Concord stores for personalized supplement recommendations.