Magnesium is a fundamental mineral that plays a key role in multiple functions for the male body, from physical performance to emotional balance. However, its importance is often overlooked, and its deficiency can cause fatigue, cramps, and hormonal imbalances.
In this article, we will explore how magnesium influences your daily well-being, share its main benefits for men, the most effective natural sources, and when to consider taking a supplement. Discover why this mineral is essential for your routine!
What is magnesium and why is it important?
Magnesium is an essential mineral that plays a crucial role in numerous bodily functions. It is present in every cell of our body and participates in over 300 biochemical reactions that regulate vital processes such as energy production, muscle and nerve function, protein synthesis, and the maintenance of healthy bone structure.
Main benefits of magnesium for men
- Improves physical performance and muscle recovery: Magnesium helps relax muscles after exercise, prevents cramps, and reduces fatigue. It also aids in energy production, enabling better performance during intense workouts.
- Supports cardiovascular health: This mineral helps regulate blood pressure, maintain a stable heart rhythm, and prevent cardiovascular diseases, reducing the risk of hypertension.
- Balances testosterone levels: Magnesium plays a key role in the synthesis of testosterone, the primary male hormone. Adequate levels of this hormone are essential for sexual health, muscle development, and maintaining bone density.
- Reduces stress and anxiety: By regulating the nervous system, magnesium helps lower cortisol levels (the stress hormone) and improves the body’s response to pressure.
- Enhances sleep quality: Magnesium acts as a natural relaxant, helping you fall asleep faster and enjoy deep, restorative rest.
- Strengthens bones and prevents osteoporosis: Along with calcium and vitamin D, magnesium supports strong bone structure, reducing the risk of fractures and conditions like osteoporosis.
- Boosts energy metabolism: Magnesium aids in converting food into energy, combating chronic fatigue and maintaining vitality throughout the day.
- Regulates blood sugar levels: It improves insulin sensitivity, reducing the risk of type 2 diabetes and helping control blood glucose levels.
Including an adequate amount of magnesium in your daily diet is essential to enjoy these benefits. How can you do this?
Natural sources of magnesium for men
Fortunately, there are many natural sources rich in magnesium to help men maintain optimal levels of this nutrient. Here are the best options:
-Nuts and seeds: almonds, cashews, Brazil nuts, pumpkin seeds, chia seeds, or flaxseeds.
-Dark leafy greens: spinach, Swiss chard, kale, or broccoli.
-Whole grains: oats, brown rice, quinoa, or whole wheat.
-Legumes: lentils, chickpeas, black beans, or peas.
-Fatty fish and seafood: salmon, mackerel, tuna, or sardines.
-Fruits: bananas, avocados, or dried figs.
-Dark chocolate: at least 70% cocoa.
-Dairy products: natural yogurt or fresh cheese.
-Magnesium-rich mineral water.
Including these natural sources in your daily diet not only helps maintain adequate magnesium levels but also promotes overall better health.
How much magnesium do men need?
The recommended daily intake of magnesium for men varies depending on age and specific life-stage needs. General recommendations from international health institutions include:
-Men aged 19 to 30: 400 mg per day.
-Men aged 31 and older: 420 mg per day.
Additionally, certain factors or circumstances may require increased magnesium intake, such as:
- Regular intense physical exercise: Sweat eliminates magnesium, so athletes or physically active individuals may need to increase their daily intake.
- Chronic stress: Stress increases the body's demand for magnesium.
- High caffeine and alcohol consumption: Both can interfere with magnesium absorption and retention.
- Chronic illnesses: Type 2 diabetes, digestive diseases (like Crohn’s disease), or kidney issues can affect magnesium levels.
- Use of certain medications: Diuretics, antibiotics, and some blood pressure medications can lower magnesium levels in the body.
The best way to get magnesium is through a balanced and varied diet that includes magnesium-rich foods.
When and how to take magnesium supplements?
Magnesium supplements can be an excellent option when the recommended daily intake cannot be achieved through diet. However, it’s important to know when and how to take them to maximize benefits and avoid side effects.
When to take magnesium supplements?
- At night (before bed): It has a relaxing effect, as mentioned earlier, improving sleep quality and reducing insomnia. Ideal for better rest and stress reduction.
- After intense physical exercise: Helps relax muscles and prevent cramps, aiding in muscle recovery and reducing fatigue.
- During high-stress or anxiety periods: Balances the nervous system and reduces cortisol levels. It can be taken with a light meal for better absorption.
- During the day with meals: If experiencing deficiency symptoms (cramps, fatigue, headaches), consuming it with food reduces the risk of digestive discomfort.
Avoid taking magnesium with other mineral supplements (like calcium or zinc) at the same time, as they can compete for absorption.
How to take magnesium supplements?
Choose the right form:
- Magnesium citrate: easy to absorb, ideal for constipation and muscle relaxation.
- Magnesium glycinate: high absorption, recommended for insomnia and anxiety.
- Magnesium chloride: excellent for digestion and quick absorption.
- Magnesium oxide: lower absorption, but useful for digestive issues.
Recommended dosage: Do not exceed 350 mg daily from supplements (in addition to dietary magnesium). Always follow the manufacturer’s instructions or consult a healthcare professional.
Combine it with vitamin B6 and D: These vitamins enhance magnesium absorption and utilization in the body.
Avoid consumption with caffeine or alcohol: Both can interfere with magnesium absorption.
Drink enough water: Water facilitates absorption and helps prevent potential gastrointestinal discomfort.
In conclusion, ensuring adequate intake through a balanced diet or supplements, if necessary, is key to a healthier and more active life. Include magnesium in your daily routine and boost your health!
From the NDL Pro-Health team we will provide you with tips to maintain a healthy lifestyle. Sharing knowledge and product recommendations to offer optimal solutions for your daily routine, for your workouts and subsequent recovery, all with the goal of helping you achieve physical and mental wellness.
Maintaining a healthy lifestyle
