Evidence-Based Health Benefits of Magnesium

Magnesium is the fourth most abundant mineral found in the human body. Read more about Health Benefits of Magnesium below.

It plays a variety of important roles in the overall health of your brain and body.

You may not have enough even if you’re eating an energizing diet.

Here are 10 scientifically proven magnesium’s health benefits.

1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body

Magnesium is a mineral that can be found in the ocean, earth animals, plants and even humans.

The majority of magnesium that you have in your body is located in bones, and the rest of it is found in soft tissues, muscles and blood, as well as other fluids.

Actually every cell of your body has it and requires it in order to function.

One of the main functions of magnesium is that it acts as a cofactor or a helper chemical in biochemical reactions that are continuously carried out by enzymes.

In actuality it’s involved in over 600 body reactions that include

  • The creation of energy It helps convert energy from food.
  • Protein creation: Helps create new proteins by combining amino acids.
  • Maintenance of genes: It helps repair and create DNA as well as RNA.
  • Muscle moves: Is part of the relaxation and contraction of muscles.
  • Regulating the nervous system: Helps regulate neurotransmitters that transmit messages to your nervous system and brain.

Studies suggest that around 50% of the population living in Europe, the US and Europe receive lower than what is recommended for a daily dose of magnesium

SUMMARY

Magnesium is an essential mineral that is the basis for numerous chemical reaction that occur in your body. But, many people consume less than what they need.

2. It May Boost Exercise Performance

Magnesium can also play a part in the performance of exercise.

When you training during exercise, you could require 10-20 percent more magnesium than you’re laying down, based on your activity

Magnesium is a key ingredient in moving blood sugar into the muscles and eliminate lactate that builds in the course of exercise and lead to fatigue.

Research has shown that supplementing with it may improve the performance of seniors, athletes and people suffering from chronic diseases.

In one study that was conducted, volleyball players who consumed 250 mg magnesium each day noticed improvements in their the arm and jumping movements

In a different study that included athletes who supplemented their diet using magnesium over a period of four weeks showed increased cycling, running and swimming speeds during the triathlon. They also saw a decrease in stress hormone and insulin levels.

The evidence however is mixed. Studies have also found no benefits of magnesium supplements for athletes who have normal or low levels of the mineral.

SUMMARY

Magnesium supplements have been proven to boost the performance of exercise in a variety of studies, however the results are mixed.

3. Magnesium Fights Depression

Magnesium plays a crucial part for the brain’s function and mood. Low levels can lead to the risk of developing depression.

A study of more than 8,800 individuals found that people younger than 65 who had the least intake of magnesium were at risk for an increase of 22% in the risk of developing depression.

Certain experts believe that the low magnesium content in modern foods could trigger a variety of cases of depression and mental illness.

Some others, however, stress the need for further studies in this field

But it is true that adding this mineral to your diet could assist in the reduction of depression symptoms — and, in certain instances it can result in striking

In a controlled, randomized study for depressed older adults the magnesium dose of 450 mg daily helped improve mood, just like an antidepressant.

SUMMARY

There could be a connection to depression with magnesium deficiency. Supplementing with magnesium may decrease symptoms of depression for some individuals.

4. It Has Benefits Against Type 2 Diabetes

Magnesium can also benefit people with type 2 diabetes.

Research suggests that around 48% of patients with type 2 diabetes suffer from an insufficient amount of magnesium present in the blood. This may affect insulin’s ability to maintain blood sugar levels in the control of

Research suggests that those who have a low magnesium intake are at a greater chance in getting diabetes.

A study that followed over 4,000 people over 20 years, found that those who had the highest intake of magnesium were less likely by 47% to develop diabetes .

Another study revealed that those who suffer from type 2 diabetes and taking massive doses of magnesium each day saw significant improvement in hemoglobin and blood sugar A1c levels, when compared with the control group.

However, these effects might depend on the amount of magnesium is in your foods. In a separate study, supplements didn’t boost insulin or blood sugar levels for people who were not deficient in magnesium.

SUMMARY

The people who have the highest levels of magnesium have a lower chance of developing type 2 diabetes. In addition supplements have been found to lower blood sugar levels in certain people.

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5. Magnesium Can Lower Blood Pressure

Research has shown the use of magnesium supplements can decrease blood pressure.

In one study, patients who took 450 mg a day for a week experienced a significant reduction in diastolic and systolic blood pressure.

However, these benefits might be only experienced by those with high blood pressure.

Another study showed that magnesium reduced blood pressure for those suffering from high blood pressure, but it did not affect those with normal blood pressure.

SUMMARY

Magnesium can lower blood pressure in those who have elevated levels, but it doesn’t seem to have the same effect on people with normal levels.

6. It Has Anti-Inflammatory Benefits

A low intake of magnesium is linked to chronic inflammation that is among the main causes of obesity, aging, and chronic diseases

One study showed that kids who had the lowest levels of blood magnesium were identified with the most levels of CRP, an inflammatory marker.

They also had higher blood sugar levels, insulin levels, and levels of triglycerides.

Magnesium supplements may reduce CRP levels and other markers of inflammation in elderly adults as well as overweight and obese individuals, and people who have prediabetes.

Similar to that foods high in magnesium like dark chocolate and fatty fish — may help reduce inflammation.

SUMMARY

Magnesium has been proven to fight inflammation. It lowers the inflammation marker CRP as well as providing other benefits.

7. Magnesium Can Help Prevent Migraines

Migraine headaches can be extremely painful and can be debilitating. Vomiting, nausea as well as sensitivity to light and sound are common.

Certain researchers believe that those suffering with migraines may be more likely to have magnesium deficiencies

Indeed, a handful of promising studies have suggested that magnesium could reduce or even treat migraines.

A study found that adding 1 gram magnesium was able to provide relief from migraine acute attacks quicker and more efficiently than the usual medication

SUMMARY

People who suffer from frequent migraines could suffer from low levels of magnesium. Certain studies suggest that supplementing with this mineral may help with migraines.

8. It Reduces Insulin Resistance

Resistance to insulin is among the main reasons for metabolic syndrome, type 2 diabetes and other disorders.

It’s caused by an impairment of the capacity of the liver and muscle cells to effectively absorb sugars from the bloodstream.

Magnesium is a key element in this process. the majority of people suffering from metabolic syndrome lack magnesium.

Additionally, the elevated levels of insulin that come with insulin resistance cause loss of magnesium in urine which further reduces the body’s levels of magnesium.

Fortunately, increasing the intake of magnesium will help

A study showed that the supplementation of this mineral helped reduce the resistance to insulin and levels of blood sugar even for people who have normal blood sugar levels (.

SUMMARY

Magnesium supplements can help improve insulin resistance for people who suffer from metabolic syndrome or type 2 diabetes.

9. Magnesium Improves PMS Symptoms

Premenstrual syndrome (PMS) is among the most prevalent problems in women who are childbearing.

The symptoms are the symptoms of water retention as well as abdominal cramps. fatigue and irritability.

Incredibly, magnesium has been proven to improve mood, lower the symptoms of water retention, and reduce other symptoms for women suffering from PMS.

SUMMARY

Magnesium supplements have shown to reduce symptoms in women who suffer from PMS.

10. Magnesium Is Safe and Widely Available

Magnesium is essential to healthy health. Magnesium is essential for good health. the amount recommended for daily consumption of 400 to 420 milligrams for males and 310-320 mg daily to ladies.

It is available in both supplements and food items.

Food Sources

These foods provide excellent to be an excellent source of magnesium:

  • Seeds of pumpkin: 40% of RDI in one quarter-cup (16 grams)
  • Spinach, cooked: 39% of the RDI in 1 cup (180 grams)
  • Swiss Chard, boiling: 38% of the RDI in one cup (175 grams)
  • Dark chocolate (70-85 percent cocoa): 33% of the RDI in 3.5 Ounces (100 grams)
  • Beans from the black: 70% of RDI in the cup (172 grams)
  • Quinoa, cooked 33 percent of RDI the cup (185 grams)
  • Halibut: 27% of the RDI in 3.5 pounds (100 grams)
  • Almonds 25 percent of RDI in the quarter cup (24 grams)
  • Cashews 25 percent of RDI in the quarter-cup (30 grams)
  • Mackerel 19.9% of RDI in 3.5 pounds (100 grams)
  • Avocado: 15% of the RDI in a moderate avocado (200 grams)
  • Salmon: 9% of the RDI in 3.5 pounds (100 grams)

Supplements

If you suffer from an illness, consult with your physician prior to using magnesium supplementation.

While they’re generally well-tolerated but they may not be appropriate for individuals who are taking certain diuretics, antibiotics or heart medication.

Supplement forms that absorb efficiently include magnesium citrate carbonate, glycinate and orotate.

If you’re looking to test magnesium supplements there is an array of top-quality supplements from Amazon.

SUMMARY

The need to get enough magnesium is essential. Numerous foods contain magnesium as well as a wide range of supplements that are high-quality are readily available.

The Bottom Line

Intake of enough magnesium is crucial to maintain good health.

You should consume lots of magnesium-rich food items or supplement your diet if you’re not getting enough magnesium by eating a balanced diet.

In the absence of this vital mineralin your system, it won’t perform at its best.

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