Magnesium is the human body's fourth most abundant mineral. It plays a few important roles in the overall health of your body and mind. Regardless, you may not be getting enough of it, regardless of whether you eat a healthy diet.
Here are ten evidence-based medical benefits of magnesium.
1. Magnesium Contributes to Hundreds of Biochemical Reactions in Your Body
Magnesium is a mineral that can be found in the earth, ocean, plants, animals, and humans. The majority of the magnesium in your body is found in bone, with the remainder in muscles, delicate tissues, and liquids such as blood.
To be honest, every cell in your body contains it and requires it to function.
One of magnesium's primary functions is to act as a cofactor or aide particle in the biochemical reactions that chemicals perform on a regular basis.
Indeed, it has triggered over 600 responses in your body, including:
- Energy generation: Aids in the conversion of food into energy.
- Protein synthesis: Aids in the formation of new proteins from amino acids.
- Maintaining quality: Assists in the creation and repair of DNA and RNA.
Muscle development: Is required for muscle constriction and unwinding.
Sensory system guidelines: Assists in the management of synapses, which send messages throughout your cerebrum and sensory system.
Unfortunately, studies show that approximately half of people in the United States and Europe do not consume the recommended daily amount of magnesium.
Magnesium is a mineral that supports many chemical reactions in your body. Regardless, many people run out of what they require.
2. It has the potential to improve exercise performance.
Magnesium also plays a role in practice execution.
Depending on the movement, you may require 10–20% more magnesium during exercise than when resting
Magnesium aids in the movement of blood sugar into your muscles and the elimination of lactate, which can build up during activity and cause exhaustion
According to research, enhancing with it can help competitors, the elderly, and people suffering from chronic illness practice execution.
Volleyball players who took 250 mg of magnesium daily improved their bouncing and arm development, according to one study.
In another study, competitors who supplemented with magnesium for about a month had faster running, cycling, and swimming times during a marathon. They also experienced drops in insulin and stress chemical levels .
In any case, the evidence is mixed. Various studies have found no benefit to magnesium supplements in competitors with low or normal levels of the mineral.
Magnesium supplements have been shown to improve practice performance in a few studies, but the results are mixed.
3. Magnesium Assists in the Treatment of Depression
Magnesium plays an important role in mental capacity and disposition, and low levels are linked to an increased risk of depression.
One study of over 8,800 people discovered that people under the age of 65 who consumed the least magnesium had a 22% higher risk of suffering.
According to some experts, the low magnesium content of modern foods is to blame for many cases of depression and psychological instability.
In any case, others emphasize the need for more exploration in this area.
Regardless, supplementing with this mineral may help with reducing signs of depression — and the results can be spectacular on occasion.
In a randomized controlled trial of discouraged more established adults, 450 mg of magnesium daily improved mindset as effectively as an energizer drug .
There could be a link between sadness and magnesium deficiency. In some people, enhancing with it can reduce the side effects of wretchedness.
4. It Helps Prevent Type 2 Diabetes
Magnesium is also beneficial to people with type 2 diabetes. According to studies, approximately 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin's ability to detect glucose levels.
Furthermore, studies show that people who consume little magnesium have a higher risk of developing diabetes .
One study that followed over 4,000 people for a long time discovered that those with the highest magnesium intake were 47 percent less likely to develop diabetes.
Another study found that people with type 2 diabetes who took large amounts of magnesium every day had significant improvements in their glucose and hemoglobin A1c levels when compared to a control group.
However, the amount of magnesium you get from food may have an impact on these effects. In a different study, supplements did not increase glucose or insulin levels in people who were not deficient.
Individuals who consume the most magnesium have a lower risk of developing type 2 diabetes. Furthermore, supplements have been shown to lower glucose levels in some people.
5. Magnesium Has the Potential to Lower Blood Pressure
According to research, taking magnesium can help reduce circulatory strain.
Individuals who took 450 mg per day experienced a significant reduction in systolic and diastolic circulatory strain in one study.
However, these advantages may only occur in people who have hypertension.
Another study discovered that magnesium reduced pulse rate in people with hypertension but had no effect on those with normal levels.
Magnesium helps lower blood pressure in people with high levels but does not appear to have the same effect in those with normal levels.
6. It's Anti-Inflammatory.
Low magnesium intake has been linked to chronic aggravation, which is one of the causes of aging, obesity, and chronic infection.
In one study, children with the lowest levels of blood magnesium had the highest levels of the incendiary marker CRP.
They also had higher levels of glucose, insulin, and fat .
Magnesium supplements can reduce CRP and other aggravating markers in older adults, overweight people, and those with prediabetes.
Similarly, high-magnesium foods, such as greasy fish and dark chocolate, can reduce irritation.
Magnesium has been shown to aid in the treatment of agitation. It lowers the incendiary marker CRP and provides a number of other benefits.
7. Migraines Can Be Prevented With Magnesium
Migraine headaches are difficult and incapacitating. Queasiness, spewing, and sensitivity to light and noise are all common occurrences.
Some experts believe that people who suffer from headaches are more likely than others to be magnesium deficient .
Indeed, a number of encouraging studies suggest that magnesium can help to prevent and even treat headaches .
In one study, supplementing with 1 gram of magnesium provided relief from a severe headache attack faster and more effectively than a standard prescription.
Furthermore, magnesium-rich food varieties may aid in the reduction of headache symptoms .
People who suffer from headaches on a regular basis may have low magnesium levels. Several studies have shown that supplementing with this mineral can provide headache relief.
8. It lowers insulin resistance.
Insulin resistance is a major cause of metabolic syndrome and type 2 diabetes.
It is defined by a reduced ability of muscle and liver cells to properly absorb sugar from your circulatory system.
Magnesium plays an important role in this cycle, and many people with metabolic disorders are deficient .
Furthermore, the high levels of insulin associated with insulin resistance cause a magnesium deficiency in the urine, further depleting your body's levels.
Fortunately, increasing magnesium intake can help .
One study discovered that supplementing with this mineral reduced insulin resistance and glucose levels, even in people with normal blood levels.
Magnesium supplements may worsen insulin resistance in people with metabolic disease and type 2 diabetes.
9. Magnesium alleviates PMS symptoms.
Premenstrual syndrome (PMS) is a well-known problem among women of childbearing age.
Water retention, stomach spasms, sleepiness, and crabbiness are all symptoms.
Surprisingly, magnesium has been shown to improve mood, decrease water retention, and reduce other symptoms in women suffering from PMS.
Magnesium supplements have been shown to exacerbate PMS-related side effects in women.
10. Magnesium is a mineral that is both safe and widely available.
Magnesium is essential for a healthy lifestyle. The recommended daily intake for men is 400–420 mg per day, and for women it is 310–320 mg per day.
It can be obtained through both food and enhancements.
- Food Sources
- The accompanying food sources regard astounding wellsprings of magnesium (49):
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
- Spinach, bubbled: 39% of the RDI in a cup (180 grams)
- Swiss chard, bubbled: 38% of the RDI in a cup (175 grams)
- Dim chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Dark 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)
If you have a medical condition, consult your doctor before taking magnesium supplements.
Although these are generally well tolerated, they may not be suitable for people who take certain diuretics, heart medications, or anti-microbials.
Getting enough magnesium is critical. It's found in a variety of foods, and there are some great supplements available.
Getting enough magnesium is critical for maintaining good health.
If you can't get enough magnesium from your diet, make sure to eat a lot of magnesium-rich foods or take a supplement.
Your body cannot function optimally if it lacks sufficient amounts of this important mineral.