Magnesium is one of the most abundant minerals in the human body. It plays several significant roles in the health of your body and brain. Though, you may not be getting enough of it, even if you eat a healthy diet.
10 Magnesium benefits you should know
Below are some of the benefits of magnesium:
- Magnesium is involved in Hundreds of Biochemical Reactions in Your Body
Magnesium is a mineral found in the earth, sea, plants, animals, and humans. Most of the magnesium in your body is found in bone, though the others are in muscles, fluids, including blood. In fact, every cell in your body contains it, and needs it to function.
It is actually involved in more than 600 reactions in your body, including Energy creation, Protein formation, Gene maintenance, Muscle movements and Nervous system regulation
- It May Boost Exercise Performance
Magnesium assists move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease.
Magnesium supplements enhancing exercise performance has been proved in several studies.
- Magnesium Fights Depression
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
Some believe that low magnesium content of modern food may be the reason of several cases of depression and mental illness.
People with depression may be due to magnesium deficiency. Supplementing with it can reduce symptoms of depression in some people.
- It Has Benefits against Type 2 Diabetes
It’s believed that about 48% of diabetics have low levels of magnesium in their blood. This can impair insulin’s ability to keep blood sugar levels under control. Research suggests that people with a low magnesium intake have a higher risk of developing diabetes.
Diabetics taking high doses of magnesium each day experienced substantial improvements to blood sugar and Hemoglobin A1c levels, compared to a control group.
- Magnesium Can Lower Blood Pressure
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels.
Magnesium supports in lowering blood pressure when it is raised, but does not seem to lower blood pressure for those with normal levels.
- It Has Anti-Inflammatory Benefits
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.
Magnesium has the great ability to decrease C – reactive protein and many other signs of inflammation in grown-ups and overweight people.
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
- Magnesium Can Help Prevent Migraines
Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur.
A study proved that supplementing with one gram provided relief from a migraine more rapidly and efficiently than a common medication.
People who suffer from migraines may have low magnesium levels, and some studies have shown that supplementing can provide relief from migraines.
- It Reduces Insulin Resistance
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.
A study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.
Magnesium supplements may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.
- Magnesium Improves PMS Symptoms
Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms contain abdominal cramps, tiredness, water retention, and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms.
Magnesium supplements have shown to develop indications that happen in women with PMS.
- Magnesium is safe and Widely Available
Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men and 310–320 mg per day for women.
You can get it from both foods with magnesium and supplements.
The following foods are good to excellent sources of magnesium:
Pumpkin seeds, Spinach, Swiss chard, Dark chocolate, Black beans, Quinoa, Halibut, Almonds: 25% of the Cashews, Avocado, Salmon etc.
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Getting enough magnesium is important. Several foods cover it, and there are also several high-quality magnesium supplements available.