Magnesium is one of the most important minerals found in the human body.
It features several essential functions in the health of your body and brain.
However, you may not be obtaining enough of it, even from a healthy diet.
Following are many health benefits of magnesium recognised by advanced scientific research.
Magnesium is associated with countless Biochemical Reactions in the Body
Magnesium is a mineral found in the soil, sea, plants and animals.
Around 62% of the magnesium in one’s body is found in bones, whereas the rest is in muscle tissues, soft tissues and fluids, as well as in blood.
So much so that every cell in the body contains some, and needs it to function properly. One particular magnesium's role is to act as a "helper" in the biochemical processes constantly carried out by enzymes.
It is in fact involved in hundreds of reactions in the body, including:
- Energy production: Helps translate food into energy.
- Protein foundation: Helps produce new proteins from amino acids.
- Gene preservation: Helps generate and repair DNA and RNA.
- Muscle activities: Is part of the muscular contraction and relaxation.
- Nervous system regulation: Helps control neurotransmitters sending messages throughout your brain and the nervous system.
It Will Improve Exercise Performance
Magnesium is known to play an important role in exercise performance.
Throughout exercise, you actually need about 15-25% more magnesium than when you're at rest, dependent upon the activity. Magnesium will help move blood sugar into your muscle tissue and eliminate lactic acid, which can build up in muscles during exercise and result in pain. Research has demonstrated that supplementing with it can improve exercise performance for athletes, the elderly and individuals with chronic disease. In one particular study, volleyball players who had taken 250 mg of magnesium per day obtained improvements in jumping and arm movements.
In an additional study, athletes who supplemented with magnesium for several weeks had much faster running, cycling and swimming times in the course of a triathlon competition. They additionally obtained a decrease in insulin and stress hormone levels. Still, evidence is mixed. Some other studies have revealed no real benefits of magnesium supplements in athletes with lower or average levels.
Magnesium may reduce depression
Magnesium has an essential role in brain functionality and mood and low levels are associated to an increased risk of depression.
One study of over 8,700 individuals found that people under 65 years of age with the lowest consumption had a 23% greater possibility of depression.
Many researchers think the low magnesium content of modern-day food may be the reason of many occurrences of depression and mental illness.
Nevertheless, others specialists emphasise the need for more exhaustive research in this area. Still, supplementing with it may help minimize symptoms of depression, and in some circumstances the results can be remarkable. In a randomised monitored test of depressed older people, 450 mg of magnesium a day improved mood as effectively as an anti-depressant drug.
Beneficial effects against Type 2 Diabetes
Magnesium also has benefits against type 2 diabetes. It is thought that around 48% of diabetic patients have low levels of magnesium in their blood. This can reduce insulin ability to keep blood sugar levels under control. Furthermore, research indicates that individuals with a low magnesium intake have a greater risk of developing diabetes. One specific research observed more than 4,200 people for over 20 years. It discovered that individuals with the highest consumption of magnesium were 45% less likely to become diabetic. As part of another study, diabetics who received high doses of magnesium each day experienced considerable improvements to blood sugar and haemoglobin A1c levels, in comparison to a control group. Then again, this may depend on how much you are obtaining from food.
Magnesium Can Reduce Blood Pressure
Scientific studies reveal that taking magnesium can lower blood pressure.
As part of one study, individuals who had taken 450 mg per day observed a significant reduction in systolic and diastolic blood pressure.
Nonetheless, these benefits may only manifest in a person who has high blood pressure. A different study revealed that magnesium lowered blood pressure in individuals with high blood pressure, but had no effect on those with regular levels.
Low magnesium consumption is related to chronic inflammation, which is one of the main drivers of ageing, obesity and chronic diseases. A research revealed that children with low blood magnesium levels were found to have the highest levels of the inflammatory marker CRP. They also experienced higher blood sugar, insulin and triglyceride levels. Magnesium supplements can decrease CRP and other markers of inflammation in older individuals, overweight people and many with prediabetes. In a similar fashion, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
Magnesium Can Assist in Preventing Migraines
Headaches are unpleasant and debilitating. Sickness, nausea and sensitiveness to light and noise often occur.
Many researchers consider that individuals who suffer from migraines are more likely than other people to be magnesium deficient.
For that matter, a few supporting studies suggest that magnesium can prevent and even help treat migraines.
As part of one study, supplementing with one gram of magnesium brought comfort from migraine more rapidly and effectively than a typical medication.
In addition, magnesium-rich foods may help mitigate migraine symptoms.
Magnesium may reduce Insulin Resistance
Insulin resistance is one of the direct causes of metabolic syndrome and type 2 diabetes. It's recognised by a reduced ability of muscle and liver to effectively process sugar from the bloodstream. Magnesium plays an essential role in this function, and many people with metabolic syndrome are deficient. What's more, the high levels of insulin accompanying insulin resistance result in loss of magnesium in the urine, even further reducing the body's levels. The good thing is, increasing magnesium consumption can help. One study observed that supplementation reduced insulin resistance and blood sugar levels, even in people with regular blood levels.
Magnesium can improve PMS symptoms
Premenstrual syndrome (PMS) is one of the most prevalent problems among women of child-bearing age. Among the symptoms the most common are water retention, abdominal cramps, fatigue and irritability. Remarkably, magnesium has been demonstrated to improve mood in women with PMS, and may also eliminate water retention and the other symptoms.
Magnesium is known to be Safe and is commonly Available
Magnesium is definitely indispensable for good health. The suggested daily intake is 400-430 mg per day for men, and 300-330 mg per day for women.
It can can obtained from both food and supplements.
The following foods are good to excellent sources of magnesium:
- Pumpkin seeds: 45% of the RDI in a quarter cup (16 grams).
- Spinach, boiled: 40% of the RDI in a cup (180 grams).
- Swiss chard, boiled: 37% of the RDI in a cup (175 grams).
- Dark chocolate (70-80% cocoa): 34% of the RDI in 3.5 ounces (100 grams).
- Quinoa, cooked: 32% of RDI the in a cup (185 grams).
- Black beans: 30% of the RDI in a cup (172 grams).
- Halibut: 28% of the RDI in 3.5 ounces (100 grams).
- Almonds: 25% of the RDI in a quarter cup (24 grams).
- Cashews: 24% of the RDI in a quarter cup (30 grams).
- Mackerel: 18% of the RDI in 3.5 ounces (100 grams).
- Avocado: 16% of the RDI in one medium avocado (200 grams).
- Salmon: 10% of the RDI in 3.5 ounces (100 grams).
When having a medical condition, always check with your doctor before taking any supplement. While magnesium supplements are usually well-tolerated, they may not be suitable for people who take diuretics, heart medications or antibiotics.
Supplement forms that are highly bioavailable include magnesium citrate, glycinate, orotate and carbonate. If you want to consider a magnesium supplement, then there is a wide selection of high-quality supplements available on the market.
Consuming enough magnesium is recommended for maintaining good health.
Remember to eat plenty of magnesium-rich foods, or choose a good supplement if you're unable to take enough from your diet alone. With enough of this important mineral, your body can simply perform at its best.