5 Magnesium Benefits for Men's Health

Are you getting enough Magnesium? "Magnesium," you say, "isn't that an essential mineral found in dark, leafy green vegetables?" Very astute, this clearly isn't your first supplement rodeo. But despite a growing knowledge of essential vitamins and minerals, over half of U.S. adult men have a Magnesium nutrient gap.[1] It could be your father. It could be your brother. It could even be you! Thankfully, there is recourse; Nature Made^® has Advanced Multivitamins with Magnesium to help address this essential nutrient gap. Somebody's got to do it!^†

What is Magnesium?

So, what exactly is Magnesium? As you said earlier, it's an essential mineral; dietary Magnesium is found dark, leafy green vegetables and other foods like whole grains, nuts, and beans. But what is it really? What keeps it up at night?

To answer that last question, Magnesium is a mineral, so it doesn't sleep. The other questions are pretty simple, too. Magnesium is a mineral that comes in several forms, including Magnesium Oxide, Magnesium Citrate, Magnesium Glycinate, and Magnesium Malate. All of these forms provide your body with this essential mineral needed to perform over 300 enzymatic reactions. I can't even do 300 things! Here are just five of those benefits of Magnesium for men.^†

5 Benefits of Magnesium for Men

1. Muscle Function Support

Our muscles can do two things: contract and relax. We need them to do both at different times. When certain receptors bind with Calcium, they make our muscles contract; when those same receptors bind with Magnesium, our muscles relax. Providing our bodies with enough Calcium and Magnesium in our bloodstream supports our muscles' ability to contract and relax.[2] For more information on how Magnesium supports our muscles, check out "Magnesium for Muscles: How It Supports Muscle Health."^†

2. Heart Health Support

You may have heard the phrase, "The heart is a muscle." While that may be metaphorically true (the trials and tribulations we experience in life only make our spirit stronger), it's also literally true! The heart is a muscle and a pretty important one, too! Having enough Magnesium helps to support muscle function (our heart contracts and relaxes every time it beats) and, in doing so, also supports heart health. But that’s not all Magnesium does for the heart; Magnesium is also an electrolyte, a substance that helps our body transmit nerve impulses, and our body needs electrolytes to maintain our heart’s rhythm. Additionally, doses of Magnesium over 84 mg (like in our High Absorption Magnesium Glycinate Capsules) can help support healthy blood pressure that’s already within a normal range.^†

3. Bone Health Support

Pop quiz, hotshot: where is most Magnesium found in the body? If you guessed "in the bones," I'm glad you read the heading for this section because you're right! 60% of Magnesium in the body is found in our bones.[3] Magnesium functions alongside bone-building cells and Calcium-regulating hormones to help support bone health.[3] People with higher Magnesium diets also tend to have higher bone density.[4]^†

4. Cognition Support

Another thing to look for in Magnesium benefits for men is cognition support. Nature Made^® Magnesium L-Threonate with Vitamins C & D3 Capsules combines Magnesium L-Threonate with Vitamins C & D3 to help support cognitive function and short-term memory in older adults.‡^†

5. Nerve Health Support

Nervous about Magnesium? Don't be! Magnesium supports nerve function by helping to transport Calcium and Potassium ions across cell membranes.[4] This process supports the conduction of nerve impulses, so it helps our body communicate with itself.^†

How to Incorporate Magnesium Supplements into Your Routine

If you’re looking for Magnesium benefits for men, incorporating Magnesium supplementation into your daily routine is easy! If your diet is low in foods that contain dietary Magnesium (like whole grains, dark green leafy vegetables, nuts, and beans), Magnesium supplementation can help fill these nutrient gaps. The Recommended Daily Allowances of Magnesium for men are as follows:[4]

• 14-18 years: 410 mg
• 19-30 years: 400 mg
• 31+ years: 420 mg

Nature Made^® offers a variety of dosages and forms to help meet your specific needs. Our Magnesium Extra Strength Softgels provide 400 mg of Magnesium Oxide to support muscle relaxation and heart, nerve, and bone health. Nature Made^® High Absorption Magnesium Glycinate Capsules are made with chelated Magnesium Glycinate, which has better absorption and is gentle on the stomach. Our High Absorption Magnesium Citrate Gummies provide a tasty way to get your daily dose, and Magnesium Citrate is better absorbed than Magnesium Oxide.^†

And if you want to get a bunch of different types of Magnesium in one simple dose, try our Magnesium Complex Capsules with D3 and Zinc for a 4-in-1 blend of Magnesium Oxide, Magnesium Citrate, Magnesium Glycinate and Magnesium Malate. They also include Zinc and Vitamin D3 for immune health support. Our supplements are sourced from high-quality ingredients. When you go with Nature Made, you pick the #1 Pharmacist Recommended Vitamin & Supplement Brand.*^†

Best Practices for Magnesium Supplementation

When is the best time to take Magnesium? Magnesium should be taken with water and a meal. We recommend attaching your supplement routine to a regular meal like breakfast, lunch, or dinner. By piggybacking on a pre-existing routine, you are more likely to remember to take your supplements consistently and with water and a meal for better absorption. Always consult your primary care provider or another health professional when starting or changing your supplement routine.

‡Some adults experience mild memory loss with aging

*Based on a survey of pharmacists who recommend branded vitamins and supplements.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Devarshi, P., et al. "Nutrient Gaps in US Adults by Age and Gender: Vitamin A, D, E, K, C, Magnesium, Calcium, Choline and Dietary Fiber." Journal of the Academy of Nutrition and Dietetics 120.9 (2020): A27.
2. Potter JD, Robertson SP, Johnson JD. Magnesium and the regulation of muscle contraction. Fed Proc. 1981;40(12):2653-2656.
3. Harvard School of Public Health. Magnesium. The Nutrition Source. Published October 21, 2019. https://www.hsph.harvard.edu/nutritionsource/magnesium/
4. National Institutes of Health. Office of Dietary Supplements - Magnesium. National Institutes of Health. Published 2016. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/