Magnesium is necessary for maintaining good health and plays an important part in a variety of processes, including the performance of exercise, the health of the heart, and the operation of the brain. Consuming a wide variety of foods that are high in magnesium may help you guarantee that you are getting an adequate amount of this vital nutrient in your diet. Smoothies, snacks, and other types of dishes can all benefit from the addition of certain ingredients, such as peanut butter, avocados, spinach, and chia seeds, for example. You might also try taking dietary supplements or a multivitamin to help make up for any deficiencies in the nutrients you get from your diet.
1. Taking part in a wide variety of metabolic processes inside your body
Your body is full of magnesium. In fact, this mineral is essential to the proper functioning of every single cell in your body. Bone contains over 60% of the body’s magnesium, with the remaining 40% distributed throughout muscles, soft tissues, and fluids (including blood). Cofactors are important because they aid enzymes in carrying out their metabolic activities. It’s essential to over 600 biochemical processes in your body, including (2Trustworthy Source):
Generation of energy: transforming food into fuel
Synthesis of proteins from their constituent amino acids
Assisting in the synthesis and repair of DNA and RNA, also known as gene maintenance.
Involvement in muscular activity: facilitation of contraction and relaxation
Controlling the chemical messengers (neurotransmitters) in the brain and spinal cord.
Despite this, research shows that over half of all adults in the United States do not obtain the magnesium they need.
2. Potentially improves exercise results
You may require more magnesium when exercising than when at rest. Magnesium aids glucose transport into muscle and the elimination of lactate, a byproduct of exercise that contributes to muscular exhaustion. Supplemental magnesium may help older persons and others with magnesium deficiencies exercise more effectively, according to several studies. Magnesium has been linked to improved muscle mass and strength, according to a study of 2,570 women. An older study found that volleyball players who supplemented their diets with 250 mg of magnesium per day had enhanced jumping and arm movements. Furthermore, one study found that elite cyclists who took magnesium supplements had fewer signs of muscle injury compared to those who did not. More study is needed, as some studies have shown that supplementing does not benefit athletes or active adults with normal magnesium levels.
3. Possible anti-depressant
Low magnesium levels have been related to an increased risk of depression because of their effect on brain function and mood. In fact, those under the age of 65 with the lowest magnesium intake had a 22% increased risk of depression, according to findings from an examination of over 8,800 persons. The addition of this mineral to your diet may also help alleviate your depression. People with a magnesium deficit showed considerable improvement in depressive symptoms in a short 8-week study when participants took 500 mg of magnesium daily.
In addition, consuming 248 mg of magnesium per day reduced feelings of depression and anxiety independent of magnesium status 4, according to a research of 126 adults conducted over the course of 6 weeks. This maybe helps maintain normal blood sugar levels. About half of persons with type 2 diabetes have low magnesium levels in their blood, according to studies, which may hinder the body’s capacity to manage blood sugar levels. More magnesium in the diet has also been linked to a reduced incidence of type 2 diabetes, according to the available scientific literature. Some research suggests that taking magnesium supplements can improve insulin sensitivity, an important aspect of glucose regulation. Researchers looked at the effects of magnesium supplementation on blood sugar and insulin sensitivity in persons at risk for developing type 2 diabetes. However, the magnitude of these benefits may vary with dietary magnesium intake. Supplements, according to one older study, did not affect blood sugar or insulin levels in non-deficient individuals.
4. Could be good for your heart
The mineral magnesium is crucial to maintaining a healthy and robust cardiovascular system. Magnesium supplements have been shown in trials to reduce excessive blood pressure, which is thought to be a risk factor for cardiovascular disease. The risk of cardiovascular disease, stroke, and hypertension was found to be reduced in another meta-analysis when participants consumed a lot of magnesium. Furthermore, one analysis indicated that magnesium supplements improved triglyceride, LDL (bad), HDL (good), and systolic blood pressure levels, particularly in individuals with a magnesium shortage. However, more study is needed because some studies have revealed that magnesium had no effect on cholesterol or triglyceride levels.
5. Possesses properties that reduce inflammation
Age-related decline and chronic illness are both linked to chronic inflammation, which is in turn associated with inadequate magnesium intake. C-reactive protein (CRP) is a measure of inflammation, and one evaluation of 11 trials found that magnesium supplementation lowered CRP levels in persons with chronic inflammation. Similar results have been reported in other trials, suggesting that taking a magnesium supplement may lower CRP and other inflammatory indicators like interleukin-6. In addition, several studies have linked magnesium shortage to elevated oxidative stress, which is linked to inflammation.
6. The possibility that it can stop migraine headaches
Migraine headaches are extremely severe and can also bring on other unpleasant side effects like nausea, vomiting, and sensitivity to light and sound. People who suffer from migraines may be more likely to be magnesium deficient, according to several studies. In fact, there are a number of studies that suggest magnesium supplements could be used to treat and prevent migraines. Supplementing with 1 gram of magnesium was found to be more beneficial than a commonly used medicine in reducing the severity of migraine attacks. The use of magnesium-rich meals may also help alleviate migraine pain.
7. The possibility of a reduction in premenstrual syndrome symptoms
One of the most prevalent health issues affecting women of reproductive age is premenstrual syndrome (PMS). Common side effects include fluid retention, bloating, constipation, fatigue, and irritability. Magnesium supplements have been shown to alleviate PMS symptoms, in addition to those of other diseases like menstrual cramps and migraine. Because magnesium levels tend to fluctuate during the menstrual cycle, those who are already magnesium deficient may experience worsening PMS symptoms. The intensity of symptoms, such as menstrual migraine attacks, may be mitigated by taking vitamins. In fact, 126 women with PMS who took 250 milligrams of magnesium daily experienced a significant reduction in bloating, melancholy, and anxiety compared to a control group. The ability of this mineral to alleviate symptoms independently of magnesium levels has to be confirmed by more recent, high-quality investigations.
8. Potential bone-health booster
Bones need magnesium to stay healthy and to stop losing density. In fact, your bones contain between 50 and 60 percent of the magnesium in your entire body. Lower levels of this mineral have been linked in some research to an increased risk of osteoporosis, a disease that causes bones to weaken and become brittle. Hemodialysis is a procedure that helps eliminate waste and water from the blood. A 3-year study of 358 patients found that those with the lowest magnesium intake had three times as many fractures as those with the highest intake. High magnesium consumption has also been associated with higher bone mineral density in the hip and femoral neck, two sites that are prone to fracture, according to a recent meta-analysis of 12 studies.
Before using magnesium supplements, talk to your doctor if you have a medical issue. Although these supplements tend to be well accepted, some patients using diuretics, cardiac medicines, or antibiotics should avoid them.