Evidence supporting the use of: Magnesium
For the body system: Muscles

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Magnesium is extensively studied and recognized for its role in muscle function. It is an essential mineral involved in over 300 enzymatic reactions in the body, many of which are critical for muscle contraction and relaxation. Magnesium helps regulate neuromuscular signals and muscle contractions by acting as a natural calcium blocker, helping muscles relax after contracting. Deficiency in magnesium is associated with symptoms like muscle cramps, spasms, and weakness. Several randomized controlled trials and meta-analyses have investigated magnesium supplementation for muscle cramps, particularly in older adults and pregnant women, with mixed but generally positive effects for those who are deficient. For example, a 2012 Cochrane review found limited evidence for benefit in the general population but suggested possible efficacy in specific groups.

Athletes may also use magnesium supplements to reduce the risk of exercise-induced muscle cramps or to support recovery, although direct performance enhancement is less conclusively demonstrated. The National Institutes of Health and other authoritative sources acknowledge magnesium’s key role in muscle health and recommend meeting daily requirements through diet or supplements if needed. In summary, the use of magnesium to support the muscle body system is scientifically justified, especially in cases of deficiency or increased demand.

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