10 Magnesium health benefits on the basis of evidence
Magnesium is the fourth most abundant mineral to the human body. It plays a number of important roles in your body and health of the brain. Even if you eat a healthy diet, though, you may not get enough of it.
Here’s 10 health benefits based on magnesium evidence.
1.Magnesium involves hundreds of your body’s biochemical reactions
Magnesium is a mineral that occurs on earth, at sea, in plants, in animals and in humans.
Approximately 60 percent of your body’s magnesium is found in bone, the rest in muscles, soft tissues, and fluids including blood.
Indeed, it is contained in every cell in your body and it needs to work.
One of the main roles of magnesium is to act as a cofactor or “helper molecule” in the enzyme’s continuous biochemical responses.
It is actually involved in more than 600 reactions in your body, including:
- Energy creation: Helps convert food into energy.
- Protein formation: Helps to create new amino acid proteins.
- Gene maintenance: helps to create and repair DNA and RNA.
- Muscle movement: is part of muscle contraction and relaxation.
- Nervous system regulation: helps regulate neurotransmitters that send messages throughout your brain and nervous system.
Unfortunately, studies show that some 50% of people in the United States and Europe have lower magnesium levels than recommended daily.
Mineral magnesium supports hundreds of chemical reactions within your body. But many people don’t get as much as they need.
2.It can improve performance in exercise
Magnesium also plays a role in the exercise of performance.
You may need 10–20 percent more magnesium during exercise than when you are resting, depending on the activity.
Magnesium helps move your muscles ‘ blood sugar and dispose of lactate, which can increase your muscles and cause pain during exercise.
Studies have shown that it can increase practice performance for athletes, elderly people and people with chronic disease.
One study included improvements in jumping and arm movements among volleyball players who took 250 mg of magnesium a day.
In another study, during a triathlon, cycling and swimming, athletes who added magnesium for 4 weeks had faster times. They also saw lower levels of insulin and stress hormone.
However, the evidence is mixed. Other studies found no advantage in athletes with low or normal levels of magnesium supplements.
Magnesium supplements have been shown to improve exercise performance in several studies, but research results are mixed.
3.Magnesium is fighting depression
Magnesium plays a key role in brain function and mood, and low levels are associated with increased risk of depression.
An analysis of over 8,800 people found that people under the age of 65 had a 22 percent higher risk of depression with the lowest intake.
Some experts believe that the low magnesium content of modern food can cause many cases of depression and mental illness.
Others, however, emphasize the need for more research in this area.
However, supplementing this mineral may help to reduce symptoms of depression — and in some cases the results may be dramatic.
450 mg of magnesium improved daily mood as effectively as an antidepressant drug in a randomized controlled trial in depressed older adults.
Depression and magnesium deficiency may be associated. Additionally, symptoms of depression may be reduced in some people.
4.It has advantages against type 2 diabetes
Magnesium also benefits individuals with type 2 diabetes.
Studies show that approximately 48% of people with type 2 diabetes have low levels of magnesium in their blood.
This may impair insulin’s ability to control blood sugar levels.
Research has also shown that people with low magnesium intake are at higher risk of developing diabetes.
A study that followed over 4,000 people over 20 years found 47 percent less susceptible to diabetes for those with the highest magnesium intake.
Another study showed significant improvements in levels of blood sugar and hemoglobin A1c in people with type 2 diabetes taking high doses of magnesium each day compared to a control group.
However, these effects may depend on how much magnesium you get from food. In another study, supplements in people who were not deficient did not improve blood sugar or insulin levels.
Most patients with magnesium have a lower risk for type 2 diabetes. Additionally, supplements have shown that some people have reduced blood sugar.
5.Magnesium can reduce blood pressure
Studies show that magnesium can reduce blood pressure.
In one study, there was a significant decrease in systolic and diastolic blood pressure of 450 mg per day.
However, these benefits can only occur in people with high blood pressure.
Another study found that magnesium decreased blood pressure in people with high blood pressure but had no effect on people with normal levels.
Magnesium helps to decrease blood pressure in people with elevated levels, but does not appear to work in people with normal levels.
6.It Has Anti-Inflammatory Benefits
The low intake of magnesium is associated with chronic inflammation, one of the causes of aging, obesity and chronic disease.
In one study, the highest levels of inflammatory marker CRP were found in children with the lowest levels of blood magnesium.
Their levels of blood sugar, insulin, and triglycerides were also higher.
Magnesium supplements can reduce CRP and other inflammatory markers in older adults and people who are overweight and who have prediabetes.
High-magnesium foods, such as fatty fish and dark chocolate, can also reduce inflammation.
Magnesium has been shown to contribute to the fight against inflammation. It reduces the CRP inflammatory marker and has several other advantages.
7.Magnesium helps to prevent migraines
Migraine headaches are painful and weak. Nausea, vomiting, and sensitivity to light and noise often occur.
Some researchers believe that people living with migraines are more likely to be deficient in magnesium than others.
In fact, some encouraging studies suggest that magnesium can prevent and even help treat migraines.
In one study, the supplementation of 1 gram of magnesium provided faster and more effectively than a common drug relief from an acute migraine attack.
In addition, magnesium-rich foods can help reduce migraine symptoms.
People with frequent migraines may have low magnesium levels. Some studies suggest that this mineral can be used to relieve migraines.
8.It reduces resistance to insulin
Insulin resistance is one of the leading causes of type 2 diabetes and metabolic syndrome.
It is characterized by a deteriorating muscle and liver cell ability to absorb sugar from your bloodstream properly.
In this process, magnesium is of vital importance and many people with metabolic syndrome are inadequate.
Moreover, the high levels of insulin associated with insulin resistance lead to urine magnesium loss, which further reduces the level of your body.
Fortunately it can help to increase the intake of magnesium.
In one study, the addition of this mineral decreased resistance to insulin and blood sugar levels even in people with normal blood levels.
Magnesium supplements can improve insulin resistance in people with metabolic or type 2 diabetes syndrome.
9.Magnesium improves symptoms of PMS
One of the most frequent disorders among women of childbearing age is premenstrual syndrome (PMS).
Its symptoms include water retention, cramps of the abdomen, fatigue and irritability.
Interestingly, magnesium in women with PMS has been shown to improve mood, decrease water retention and other
Magnesium supplements have been shown to improve women’s PMS symptoms.
10.Magnesium is available safely and widely
Magnesium is absolutely essential for good health. The recommended daily intake for men is 400–420 mg and for women is 310–320 mg.
You can get it from both food and supplements.
Good to excellent magnesium sources are the following foods:
Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
Spinach, boiled: 39% of the RDI in a cup (180 grams)
Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
Black 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)
Check with your doctor if you have a medical condition before taking magnesium supplements.
Although these are generally well tolerated, it may not be safe for people who take certain diuretics, cardiac medications, or antibiotics.
Magnesium citrate, glycinate, orotate and carbonate are well absorbed as supplements.
If you want to try a magnesium supplement, you can find a wide selection of high-quality Amazon products.
It is vital to obtain sufficient magnesium. It contains many foods and there are many supplements of high quality available.
The Bottom Line
- It is essential to obtain enough magnesium to maintain good health.
- Be sure to eat plenty of magnesium-rich foods or take a supplement if your diet alone is not enough.
- Your body can not function optimally without enough of this important mineral.