It's no secret that our bodies need magnesium to function properly. But you will never guess these amazing health benefits of magnesium...
Sometimes it can be hard to get enough of a certain nutrient even if you eat a well rounded healthy diet. Magnesium could be something you need more of whether through supplements or magnesium rich foods. Like zinc, magnesium is an essential nutrient which means the body can't produce it on it's own. You must get magnesium through diet or supplements.
1. Magnesium is responsible for many different critical functions in the body
Magnesium is all around us, you can find this mineral in the earth, sea, plants, animals and humans. Most of the magnesium in the human body is found within the bones (around 60% of the magnesium in your body). The remaining magnesium is located in the muscles, soft tissues and blood. magnesium-benefits1
Magnesium is critical for all cells to function properly in your body. This makes it essential to make sure you are getting enough in your diet or supplementation. Magnesium works in cooperation with enzymes to perform certain required biochemical reactions in the body.
Responsible for over 600 biochemical reactions, magnesium is a main player in important processes for life:
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles.
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Studies found that almost half of the populations in the entire western world don't get enough magnesium in their daily diets. This could lead to potential health problems in the future. magnesium-benefits3
2. Performance Enhancer
Magnesium is not only needed for basic body functions but is also crucial for energy exception through exercise. The more you exercise, the more magnesium your body needs (around 20% more). magnesium-benefits4
During exercise lactate builds up in your muscles. Magnesium is able to aid in removing this lactate buy mobilizing sugar in the blood to the muscles. This helps diminish overall fatigue from exercise. magnesium-benefits5
In certain studies magnesium supplements have shown to improve performance ability when exercising in multiple demographics of people like the elderly and athletes. magnesium-benefits6
A study looking at athletic performance with magnesium supplement daily intake found that within 4 weeks endurance athletes were running, swimming, and cycling faster times. A decrease in stress and insulin hormones were noted as well. magnesium-benefits7
Another study focused on volleyball athletes found that when taking magnesium daily (250 mg) there was an increase in overall performance such as jumping while playing. magnesium-benefits8
More studies are needed to conclude the overall effectiveness of magnesium supplements on athletic performance but these studies are showing potential.
3. Fight Off Depression
Magnesium has a major part in brain health. It's deeply involved with mood and has been proven that when a magnesium deficiency is present than depression risk increases. magnesium-benefits9
Depression risks are even higher for those with a magnesium deficiency under the age of 65. It was discovered that in a study of a population of almost 9,000 people, those under 65 had a 22% greater risk of depression if not sufficient amounts of magnesium were being consumed. magnesium-benefits10
Low magnesium intake may be attributed to certain mental illnesses including depression. magnesium-benefits11
Magnesium supplements may be able to aid in fighting off depression and other mental illnesses related to magnesium deficiency although additional research is required. magnesium-benefits12
A study comparing magnesium supplements to a modern anti depressant drug found that the magnesium (450 mg) was just as effective at improving moods in older adults. magnesium-benefits13
4. Type 2 Diabetes
Some studies concluded that around 48% of those diagnosed with type 2 diabetes have lower blood amounts of magnesium. Magnesium is important for blood sugar regulation and a deficiency could make this a major health problem. magnesium-benefits14
Not only does a magnesium deficiency present a problem in those diagnosed with type 2 diabetes. It also presents a risk to those who might develop this disease. Magnesium intake could be a good prevention measure. magnesium-benefits15
In a 20 year study where 4,000 participants were observed it was found that the people who had the most magnesium in their diets or through supplementation were 47% less likely to develop diabetes. magnesium-benefits16
In a study that observed patients with type 2 diabetes it was found that intaking higher doses of magnesium daily lead to better blood sugar results as well as hemoglobin A1c amounts. The controlled placebo group did not experience any of these positive changes. magnesium-benefits17
If you are already getting above the recommended amount of daily magnesium then additional supplementation will not add any benefits. magnesium-benefits18
5. Decrease Blood Pressure
A few studies have concluded that ingesting magnesium may improve your blood pressure. magnesium-benefits19, magnesium-benefits20
A study where a dose of 450 mg of magnesium was given daily found a large drop in both systolic and diastolic blood pressure in those with high blood pressure. magnesium-benefits21
These blood pressure lowering effects were observed in those with high blood pressure and had no effect on those with normal blood pressure. magnesium-benefits22
6. Anti-Inflammatory
If a magnesium deficiency is present than it can lead to inflammation in the body. This inflammation is a main cause of future diseases and obesity. magnesium-benefits23
A study found that children with less than recommended amounts of magnesium in their blood had higher amounts of the inflammation marker CRP. There also was a noticed increase in triglyceride levels, blood sugar, and insulin. magnesium-benefits24
Magnesium supplements may be able to reduce all of these risk factors in all age groups and health demographics. magnesium-benefits25
7. Migraine Prevention
Many people suffer from migraines which can cause different painful effects like nausea, sensitivity, and more.
There may be a correlation between constant migraines and being deficient in magnesium. magnesium-benefits26
Raising magnesium levels may be beneficial for those looking to avoid these painful symptoms. magnesium-benefits27
When magnesium supplements were tested against modern medicine for treating migraines the magnesium was much more effective than the drugs. Eating high magnesium foods may also be beneficial in treating migraines. magnesium-benefits28, magnesium-benefits29
8. Decrease Insulin Resistance
Type 2 diabetes is driven mainly by insulin resistance which inhibits the ability of your body to efficiently use sugar from the blood stream. Magnesium is a major part of this process so a deficiency could put you at higher risk. magnesium-benefits30
Insulin resistance also leads to a decrease in magnesium levels through the urine which further debilitates the bodies coping mechanisms. magnesium-benefits31
Ingesting more delay magnesium has shown positive effects in these scenarios. magnesium-benefits32
A study found that magnesium supplements decreased insulin resistance and blood sugar in those with low levels of magnesium and those with normal amounts. magnesium-benefits33
9. PMS Alleviation
Premenstrual syndrome (PMS) happens to all women at some point in their lives. This leads to feeling tired, irritable, water retention, and awful cramps. Magnesium has shown positive effects when ingested by premenopausal women. Magnesium is able to alleviate all of these symptoms associated with PMS. magnesium-benefits34
10. Magnesium Is Safe
This mineral is available in many foods and supplements worldwide. The magnesium daily dosage that's recommended is 400 to 420 mg per day for men and 310 to 320 mg per day for women. magnesium-benefits35
Food Sources
The following foods are good to excellent sources of magnesium magnesium-benefits36
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
- Spinach, boiled: 39% of the RDI in a cup (180 grams)
- Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Black beans: 30% of the RDI in a cup (172 grams)
- Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
- Halibut: 27% of the RDI in 3.5 ounces (100 grams)
- Almonds: 25% of the RDI in a quarter cup (24 grams)
- Cashews: 25% of the RDI in a quarter cup (30 grams)
- Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
- Avocado: 15% of the RDI in one medium avocado (200 grams)
- Salmon: 9% of the RDI in 3.5 ounces (100 grams)
Supplements
Always check with your doctor before adding any new supplements to you diet. Certain medications can interact with supplements like diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include:
- magnesium citrate
- magnesium glycinate
- magnesium orotate
- magnesium carbonate.
Conclusion
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