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The Benefits of Magnesium Slow Release

author image Joe King, M.S.
Joe King began writing fitness and nutrition articles in 2001 for the "Journal of Hyperplasia Research" and Champion Nutrition. As a personal trainer, he has been helping clients reach their fitness goals for more than a decade. King holds a Bachelor of Science in kinesiology from California State University, Hayward, and a Master of Science in exercise physiology from California State University, East Bay.
The Benefits of Magnesium Slow Release
Slow-release magnesium tablets can release the small amounts of the mineral over eight hours. Photo Credit: ballykdy/iStock/Getty Images

Magnesium is an essential mineral that can be found in many foods such as nuts, grains and vegetables. Magnesium is often marketed as a nutritional supplements and is placed in a slow-release capsule so that the mineral is absorbed slowly by your small intestine, releasing small, yet steady, amounts of magnesium at a time. This slow absorption reduces the chance of developing side effects from magnesium that may occur when it is all absorbed at once. Magnesium has many benefits in your body, some of which are enhanced when taken with a slow-releasing capsule, especially energy production, sleep enhancement, blood pressure and bone development.

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Energy Production

Magnesium is an energy nutrient that is important in the energy producing metabolic pathways of your body. Magnesium activates enzymes that control the utilization of proteins, carbohydrates, and fats for energy. A magnesium deficiency can disrupt this process, causing fatigue and a slower metabolism, which can lead to weight gain. Slow release magnesium supplements provide a steady stream of magnesium to your skeletal muscles, assisting in energy production throughout the day and may improve the utilization of energy during exercise.

Sleep Enhancement

Slow release magnesium supplements have been used to treat insomnia and other sleep disorders, particularly when combined with the mineral, zinc and vitamin B-6. Magnesium stimulates your brain to produce a neurotransmitter called serotonin, which is an essential compound for the regulation of your sleep-wake cycle known as your circadian rhythm. If too much magnesium is present in your bloodstream at one time, you may produce excess serotonin, causing irritation, anxiety, and mental confusion. Slow release magnesium tablets allow serotonin levels to be released slowly, reducing the risk of overproduction.

Blood Pressure

Slow release magnesium plays an important role in the regulation of blood pressure. Magnesium interacts with your blood vessels, which are controlled by smooth muscle tissues that are located in the lining of each vessel. When the smooth muscles that surround your blood vessels are tight, your blood pressure increases due to constriction placed on the vessels. Magnesium causes your smooth muscles to relax, causing vasodilation, or a dilation of your blood vessels. Dilating your blood vessels lowers blood pressure and reduces heart stress.

Bone Development

When magnesium is constantly present in adequate levels in your body, it can enhance the development and maintenance of healthy bone tissue. Magnesium enhances the absorption of another mineral, calcium, to improve the integrity of your bone structure and is often used as a preventative measure to protect your body against arthritis and osteoporosis. Magnesium also stimulates the secretion of a hormone called calcitonin, which helps transport calcium to your bones, enhancing its effect on bone health.

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  • "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs"; Nicola Reavley; 1999
  • "Encyclopedia of Nutritional Supplements"; Michael T. Murray; 1996
  • "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 2004
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