Magnesium is an essential mineral that’s involved in hundreds of biological processes, and as a result, it’s an important part of many people’s diets. However, magnesium deficiency is very common in developed countries like the United States and Europe, with an estimated 80% of people not meeting their daily intake recommendations. Because it plays such an important role in keeping our bodies healthy, this article explores some of the best-supported health benefits of magnesium.
1. Improves sleep
Research suggests that a magnesium deficiency may be to blame for restless leg syndrome, sleepwalking, and sleep apnea. When your body is low on magnesium, it can leave you with an inability to relax and make falling asleep difficult. It also interferes with REM sleep—the restorative phase of your nighttime cycle. Research shows that those who regularly supplement with magnesium have better quality sleep than those who don’t.
2. Reduce stress
Numerous studies have shown that magnesium is effective at decreasing stress. A study from 2011 suggests that even a single dose can significantly reduce pre-operative anxiety and depressive symptoms in patients undergoing surgery, though long-term magnesium supplementation may be necessary to achieve these benefits. (1) Another study from 2010 supports these findings
3. Improves bones density
Research suggests that magnesium can play a vital role in maintaining healthy bone density, especially for those experiencing symptoms of osteoporosis. A meta-analysis published in Osteoporosis International found that magnesium plays an important role in helping to strengthen bones and prevent fractures.
4. Lower blood pressure
Magnesium’s ability to lower blood pressure has been well documented in clinical trials. One study found that supplementing with magnesium can reduce systolic blood pressure by an average of 8 mmHg and diastolic blood pressure by 5 mmHg in patients suffering from hypertension . Another study supplemented 60 men with either 300 mg or 600 mg magnesium daily for 12 weeks. The study revealed that both groups experienced a significant drop in systolic and diastolic blood pressure .
5. Reduces Muscles Tension
People with high levels of magnesium in their systems experience greater muscle relaxation after a workout than those with low magnesium stores, resulting in less muscle soreness, according to a review published in Evidence-Based Complementary and Alternative Medicine. Magnesium is essential for muscle growth and development, which makes it an ideal supplement for athletes and bodybuilders.
6. Increases Performance in Exercise and Sports
Research shows that taking inadequate magnesium may enhance athletic performance by increasing neuromuscular transmission and muscular strength. Improves Insulin Sensitivity: People with diabetes may experience some relief from their symptoms by supplementing with magnesium, as it improves insulin sensitivity in individuals with metabolic syndrome. May Improve Sleep Quality: Researchers have found that taking magnesium supplements is associated with better sleep quality among people who don’t typically get high-quality sleep.
7. Treats Type 2 Diabetes
Adequate magnesium intake can help prevent insulin resistance and Type 2 diabetes while supplementing with magnesium has been shown to improve insulin sensitivity in people with diabetes. Diabetes is a condition where your body cannot properly regulate blood sugar levels, often due to a poor diet high in sugar and refined carbs. Other research shows that those who consume lots of magnesium are half as likely to develop Type 2 diabetes as those who consume less than 70mg per day.
8. Improves Mood and Depression
Research suggests that magnesium may help with anxiety, sleep, and stress. Studies have found that low magnesium levels may be linked to symptoms of depression, while those who eat a diet rich in magnesium are less likely to develop major depressive disorder.
9. Is an Antioxidant
A diet rich in magnesium may help to keep your heart healthy. Magnesium is a potent anti-inflammatory agent that can protect against oxidative stress, according to a study published in Free Radical Biology and Medicine. Inflammation is associated with many diseases, so protecting yourself from it can have major benefits for your health over time.
10. Decreases Risk of Cardiovascular Disease
Magnesium is an essential mineral that helps to keep the heart functioning properly. Recent studies have suggested that magnesium can help to decrease the risk of cardiovascular disease. Magnesium can help to improve blood flow and reduce blood pressure. Additionally, magnesium can help to maintain healthy cholesterol levels and protect against heart attack and stroke.
11. Reduces Symptoms of Menopause and PMS
For many women, the transition to menopause is marked by a wide range of uncomfortable symptoms. These can include mood swings, hot flashes, night sweats, and trouble sleeping. In some cases, these symptoms are so severe that they require medical attention. However, there are a number of natural ways to reduce the severity and duration of these symptoms. One such method is magnesium supplementation.
Magnesium is a mineral that is essential for both human health and the health of plants.
12. Relieves Headaches
Headaches are a common symptom, affecting about one in three people at some point in their life. Many people find that taking magnesium supplements relieves their headaches. Magnesium is an essential mineral that helps maintain normal blood pressure, nerve function, and heart rhythm. It can also help to relieve headaches because it helps to relax muscles and reduce inflammation.