Explore How Magnesium Benefits Muscles and the Nervous System
Published: 28 March, 2025 | 3'
To maintain a healthy lifestyle, it is essential to have an adequate intake of essential nutrients through our diet, with magnesium being one of the most useful. This mineral, currently trending on social media, plays a key role in various bodily functions. Firstly, its intake contributes to the normal functioning of the nervous system and helps reduce fatigue and tiredness.3
We explain the role of magnesium in our body and how it particularly influences physical activity along with Dr. Luis Gutiérrez Serantes, a physician and health educator.
The importance of magnesium
Beyond its role in the nervous system, magnesium is involved in regulating various functions such as muscle activity and metabolism. Moreover, it facilitates the formation of proteins and bone mass,1 highlighting its importance in overall well-being. Therefore, it is important to include magnesium-rich foods in the diet, such as legumes, among others. Occasionally, we may supplement the diet with dietary supplements, especially in situations where there is greater physical or psychological demand, for example during intense sports practice.
"It is crucial to pay attention to sources of magnesium in the diet and consider factors that may affect its absorption. In some cases, supplementation may be advisable, especially if there are conditions that hinder absorption, such as occurs in advanced ages or due to certain gastrointestinal issues,” explains the doctor.
This mineral, naturally found in foods, can be obtained through a variety of options such as legumes, nuts, seeds, whole cereals, green leafy vegetables like spinach and chard, or dairy products like milk and yogurt.1
What is the adequate amount of magnesium?
The recommended daily intake of magnesium for adults is approximately 300 mg/day1. As mentioned earlier, there may be conditions where magnesium is not absorbed efficiently, which is why modified release technologies have been developed to ensure that the mineral is efficiently absorbed by the gastrointestinal tract.
In this regard, MagVital Forte, with liposomal technology, is beneficial for individuals with high physical and mental demands. Its formulation encapsulates magnesium by forming a protective barrier of phospholipids against gastric acid, thus facilitating its absorption by the body.
The role of magnesium in athletes and individuals with high physical demands
Magnesium is especially beneficial for those with a high physical demand. Athletes, for example, require an adequate supply of this nutrient to maintain their muscle performance, particularly considering that recent studies have stated that after intense exercise, magnesium levels in the body decrease by between 10% and 15%, due to fluid loss likely through sweating.2
Additionally, a systematic review of clinical studies involving magnesium supplementation showed a positive effect on athletes, pregnant women, and older individuals regarding muscle activity and maintenance, especially when muscle cramps were present. Therefore, incorporating this mineral into one’s daily routine, both through diet and if necessary through supplementation, is a great option that can promote muscle care and quality of life.4,5
Furthermore, adolescents and older adults are groups that may require an increased intake of magnesium due to their specific nutritional needs.1 “During adolescence, the accelerated growth and increased metabolic activity make magnesium crucial for bone and muscle development,” states the doctor. In the case of older individuals, he points out that “the absorption of this mineral can be reduced with age, which, along with a lower dietary intake, can increase the risk of deficiencies.” Therefore, an adequate magnesium intake during these life stages supports overall well-being. It is important to note that magnesium intakes should be adjusted to the recommended levels, and if there are any doubts or additional information is needed, one should consult a healthcare professional.
If you want to know more about your nervous system...
- Sudden and Intense Joint Discomfort: What to Do?
- The Power of Turmeric: A Natural Anti-Inflammatory
- Effects of Racquet Sports on Bones and Joints
Content created in collaboration with Dr. Luis Gutiérrez Serantes. This article is informative and does not replace a consultation with a specialist.
About the specialist
The Dr. Luis Gutiérrez Serantes holds a degree in Medicine and Surgery from the Complutense University of Madrid, is the author of numerous books, and a health educator on radio and television. He is well-known for his near twenty-year participation in the programme ‘Saber Vivir’ on TVE.
