10 Evidence-Based Health Benefits of Magnesium
Magnesium, in its elemental form, is the eleventh most abundant element in the Universe and the fourth most abundant mineral on Earth. It makes up about 2% of human body weight and is essential for several biochemical reactions.
Magnesium is involved in over 300 essential metabolic reactions in your body, including breaking down carbohydrates for energy! But did you know that consuming enough magnesium so you meet daily requirements is not always easy?
The reason being is that many foods are now depleted of this vital element due to excessive cooking or food processing methods, so it’s important to talk with your primary care provider if you are concerned about whether you are getting enough of this element day.
1. Magnesium is an important mineral that aids in carrying out several functions in the body
There are many minerals found on earth, in the sea, in plants, and in animals.
Most of the magnesium in your body is found in bones, while the remainder occurs in muscles, soft tissues, and blood.
Your body depends on it to function correctly.
The most vital role of magnesium is to act as a cofactor or helper molecule in enzyme-catalyzed biochemical reactions.
The enzyme is involved in more than 600 chemical reactions in your body, including:
- Energy creation: Helps convert food into energy.
- Protein formation: Creating proteins based on amino acids.
- Gene maintenance: A process in which DNA in cells is created and repaired.
- Muscle Movements: Involved in muscle contractions or relaxations.
- Nervous system regulation: Regulates neurotransmitters, which transmit messages throughout the body.
Unfortunately, studies suggest that most Americans and Europeans are not getting enough magnesium in their diets. Those with osteoporosis have especially low levels of magnesium, so it is extremely critical for these individuals to eat foods containing high levels of this mineral each day.
You can find several food sources for this nutrient including organic spinach, raw nuts and seeds, sesame seeds, quinoa, avocados, black beans and spirulina.
Magnesium is a mineral that your body needs to support hundreds of chemical reactions. Despite this, many people do not get enough magnesium in their diet. Magnesium supplements are one way to avoid this problem.
2. It May Boost Exercise Performance
Magnesium plays a role in exercise performance and can help both athletes and non-athletes alike.
During the time spent working out, it is possible to require 10–20% more magnesium than usual depending on the activity.
Taking regular supplements of this mineral can be beneficial for those participating in sports that require explosive power output such as volleyball or football.
One study done with volleyball players found that those who were supplemented with 250mg of Magnesium showed improvements in jumping capability and arm movements after 2 weeks.
Studies have also demonstrated that magnesium lets blood sugar move into your muscles and helps remove lactate, which builds up during exercise and causes fatigue.
One study however found that 53% of subjects who took magnesium suffered from diarrhea. The evidence is mixed, with most people pointing to the fact that although most research has found the benefits of supplementation under circumstances of deprivation or deficiency, there are no improvements in athletes with normal levels.
Numerous studies have shown the benefits of magnesium supplements for performance during exercise, but they are not conclusive.
3. Magnesium Fights Depression
Magnesium is a mineral that performs many important roles in the body, such as supporting metabolism and encouraging the normal function of nerves and muscles. It also helps regulate blood sugar levels to maintain stable energy throughout the day!
A magnesium deficiency may lead to an increased risk of depression and insomnia (among other issues). Experts believe low magnesium intake to be a cause for many cases of mental health issues, but we encourage you to note that more research is still needed in this area.
However, taking this mineral as a supplement may help decrease symptoms of depression—and in some cases, the results can be astounding. In a randomized controlled trial, 450 mg of magnesium was effective as a drug used for depression.
There may be a link between magnesium deficiency and depression. Magnesium supplementation can be beneficial to those suffering from symptoms of depression.
4. It has benefits for treating Type 2 diabetes
Magnesium also benefits people with type 2 diabetes, which is a condition where blood sugar levels are too high. Studies suggest that about 48% of people with type 2 diabetes do not get enough magnesium in their diet and this can impair insulin’s ability to properly regulate glucose (sugar) in the bloodstream.
A new study suggests that magnesium intake may lower the risk of diabetes. Researchers followed more than 4,000 people for twenty years. They found that those with the highest magnesium intake were 47% less likely to develop diabetes.
The researchers believe their findings are significant, especially since diabetes is often linked to obesity. Why doesn’t the body take in the magnesium it needs?
While this is still unclear, one factor may be the way junk food processing strips magnesium from food. It’s possible that magnesium could serve as a natural shield against the health hazards of junk food. It’s good to have a good magnesium intake
.A new study shows how high doses of magnesium benefit the health of people suffering from type 2 diabetes. The study compared the effects between a control group and patients who had high-dose supplements of this natural element for several months.
While some studies suggest magnesium can improve insulin sensitivity, other research shows no effect beyond the mineral’s role in glucose metabolism. Magnesium supplements don’t appear to lower blood sugar or insulin levels, according to one study that examined their effects in people who weren’t deficient.
People who get the most magnesium in their diets have a reduced risk of developing type 2 diabetes compared with people who don’t eat enough. It’s thought that supplements can also lower blood sugar levels in some individuals, but further research is needed.
5. Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure, but these benefits may only apply to people who have high blood pressure. Furthermore, the amount of magnesium needed to achieve this effect is higher than the recommended daily intake for most people so experts recommend taking no more than 300 mg per day. One study found that overall blood pressure decreased by an average of four points after two months in participants with hypertension
Two studies examined the ability of magnesium to lower blood pressure in people who already had elevated levels.
6. It Has Anti-Inflammatory Benefits
Magnesium is a mineral that can reduce inflammation, helping to protect against chronic disease. In one study, children who ingested the lowest levels of magnesium were found to have increased markers of inflammation compared to those who consumed the most. The researchers also noted that those children had high blood sugar, insulin and triglyceride levels – a sign of pre-diabetes.
Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP. In addition, magnesium can play a part in preventing migraines, keeping bones healthy and keeping the immune system in shape while also helping lower blood pressure or even cholesterol levels.
7. Magnesium Can Help Prevent Migraines
Migraine headaches are painful. They are usually accompanied by nausea, vomiting and sensitivity to light or sound.
Many researchers have found that patients who are magnesium-deficient are likely to suffer from migraines.
Studies have shown that magnesium is effective in reducing the severity of migraines by up to 50% so it is commonly recommended as a natural self-treatment remedy.
In one study, people who had migraine headaches found hope when they were given 1g of magnesium versus another drug to treat it.
Additionally, magnesium-rich foods may reduce the severity of migraines
A low magnesium level may be associated with migraines. Studies have shown that taking these mineral supplements may reduce migraine symptoms.
8. It Reduces Insulin Resistance
Diabetes Type 2 and metabolic syndrome are primarily caused by insulin resistance.
The body’s muscle and liver cells are unable to properly absorb sugar from the blood.
In this process, magnesium plays a critical role, and many people with metabolic syndrome lack sufficient amounts of the mineral.
Besides, high insulin levels cause your body to lose magnesium through urine, further reducing magnesium levels in the body.
Magnesium is helpful in this regard, fortunately.
A study found that supplements with this mineral reduced insulin resistance and blood sugar levels, even in those with normal blood sugar levels.
A magnesium supplement may help people with metabolic syndrome and type 2 diabetes improves their insulin resistance.
9. Magnesium Improves PMS Symptoms
Women of childbearing age are most likely to suffer from premenstrual syndrome (PMS).
Water retention, cramping in the abdomen, fatigue, and irritability are among the symptoms.
Magnesium supplementation has been shown to reduce symptoms of PMS, such as water retention, and improve mood.
Taking magnesium supplements can help alleviate symptoms associated with monthly menstrual cycles for women.
10. Magnesium Is Safe and Widely Available
Good health needs to consume magnesium. An appropriate daily dose for men is 400–420 mg and for women 310–320 mg.
It is available in both foods and supplements.
Magnesium can be found in the following foods, which are good to excellent sources:
- Pumpkin seeds: 46% of the RDI in 1/4 cup (16 grams)
- Spinach boiled: 39% of the RDI in a cup (175 grams)
- Swiss chard, roasted: 38% of the RDI in a cup (180 grams)
- Dark chocolate (70 to 85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Black beans: 33% of the RDI in 1 cup (172 grams)
- Quinoa cooked: 33% of the RDI in one 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)
- Catfish: 19% of 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)
Consult your doctor before taking magnesium supplements if you have a medical condition.
Despite their general safety, some diuretics, heart medication, and antibiotics may not be safe for some people.
Among the supplement forms that are well absorbed are magnesium citrate, magnesium glycinate, magnesium orotate and magnesium carbonate.
Magnesium intake is vital for health. Several foods contain it, and many supplements of high quality are available.