From regulating blood sugar levels to boosting athletic performance, magnesium is essential for your brain and body. Yet, although it’s found in a variety of foods from leafy green vegetables to nuts, seeds and beans, many people don’t get enough of it.
Here are 12 proven health benefits of magnesium, along with simple ways to increase your intake.
1. Involved in hundreds of biochemical reactions in your body.
Magnesium is present throughout your body. In fact, every cell in your body contains this mineral and needs it to function. About 60% of the magnesium in your body is found in bones, while the rest is found in muscle, soft tissue, and fluids, including blood. One of its main roles is to act as a cofactor, a helper molecule, in the biochemical reactions carried out continuously by enzymes. It is involved in over 600 reactions in your body, including:
– Energy creation: transformation of food into energy
– protein formation: creation of new proteins from amino acids
– Gene maintenance: helps in the creation and repair of DNA and RNA.
– Muscular movements: helps to contract and relax muscles.
– Regulation of the nervous system: regulation of neurotransmitters, which send messages in the brain and nervous system
2. May Improve Exercise Performance
During exercise you need more magnesium than when you are at rest, depending on the activity. Magnesium helps move blood sugar into muscles and remove lactate, which can build up during exercise and cause fatigue. Studies show that magnesium supplements may be especially beneficial for improving exercise performance in older adults and those who are deficient in this nutrient. A study in 2,570 women associated higher magnesium intake with increased muscle mass and power.
3. May Fight Depression
Magnesium plays a vital role in brain function and mood, and low levels are linked to an increased risk of depression. In fact, an analysis of data from more than 8,800 people found that people under age 65 with the lowest magnesium intakes had a 22% higher risk of depression. Additionally, magnesium supplementation may help reduce symptoms of depression. In a small 8-week study, taking 500 mg of magnesium daily resulted in a significant improvement in symptoms of depression in people who were deficient in this mineral. Additionally, a 6-week study in 126 people showed that taking 248 mg of magnesium daily decreased symptoms of depression and anxiety, regardless of magnesium status.
4. May Support Healthy Blood Sugar Levels
Studies suggest that around 48% of people with type 2 diabetes have low blood magnesium levels, which can impair the body’s ability to regulate blood sugar effectively. Additionally, research indicates that people who consume more magnesium have a lower risk of type 2 diabetes. According to one review, magnesium supplements help improve insulin sensitivity, a key factor involved in controlling blood sugar. Another review reports that magnesium supplements improve blood sugar and insulin sensitivity in people at risk for type 2 diabetes. However, these effects may depend on how much magnesium you get in your diet. For example, an older study found that supplements did not improve blood sugar or insulin levels in people who were not deficient.
5. May Support Heart Health
Magnesium plays an important role in maintaining a healthy and strong heart. In fact, studies show that magnesium supplements can help lower high blood pressure levels, which can be a risk factor for heart disease. Another study linked a high magnesium intake to a lower risk of heart disease, stroke and high blood pressure. Additionally, one study found that magnesium supplements improved several risk factors for heart disease, including triglycerides, LDL (bad cholesterol), HDL (good cholesterol), and systolic blood pressure levels, especially in men. people with magnesium deficiency
6. Anti-inflammatory benefits
Low magnesium intake is linked to increased levels of inflammation, which plays a key role in aging and chronic disease. An analysis of 11 studies concluded that magnesium supplements decreased levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation. Other studies report similar results, showing that magnesium supplements can reduce CRP and other markers of inflammation, such as interleukin-6. Additionally, some research links magnesium deficiency to increased oxidative stress, which is linked to inflammation.
7. May Help Prevent Migraine Attacks
Migraines can be painful and often cause symptoms such as nausea, vomiting, and sensitivity to light and sound. Some researchers believe that migraine sufferers are more likely than others to be deficient in magnesium. In fact, several studies suggest that magnesium supplements can even prevent and treat migraines. In one study, a one-gram magnesium supplement relieved acute migraine attacks faster and more effectively than a common medication. Additionally, eating more magnesium-rich foods may help reduce migraine symptoms.
8. May Improve PMS Symptoms
Premenstrual syndrome (PMS) is one of the most common conditions in women of childbearing age. It often causes symptoms such as water retention, abdominal cramps, fatigue and irritability. Some research suggests that magnesium supplements help relieve symptoms of PMS, as well as other conditions such as menstrual cramps and migraine attacks. This may be because magnesium levels fluctuate throughout the menstrual cycle, which can worsen PMS symptoms in people who are deficient. As such, supplements can help reduce the severity of symptoms, including menstrual migraine attacks. In fact, an older study found that taking 250 mg of magnesium daily helped reduce bloating, depression, and anxiety in 126 women with PMS, compared to a control group.
9. May Promote Bone Health
Magnesium is essential for maintaining bone health and protecting against bone loss. In fact, 50-60% of your body’s magnesium is in your bones. Some studies link lower levels of this mineral to a higher risk of osteoporosis, a disease that makes bones brittle and weak. A three-year study of 358 people on hemodialysis, a treatment to remove waste and water from the blood, showed that those who consumed the least magnesium had three times more fractures than those who consumed the most. . Additionally, a recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, two fracture-prone areas.
10. May Promote Better Sleep
Magnesium supplements are often used as a natural remedy for sleep problems such as insomnia. This is because magnesium regulates several neurotransmitters involved in sleep, such as gamma aminobutyric acid. A study in older adults with insomnia found that magnesium supplements reduced the time it took to fall asleep by an average of 17 minutes. Another study in nearly 4,000 adults linked increased intake of this mineral to improved sleep quality and duration.
11. May Help Reduce Symptoms of Anxiety
Some research suggests that magnesium helps treat and prevent anxiety. For example, a study in 3,172 adults associated increased magnesium intake with a lower risk of depression and anxiety. Similarly, a small 6-week study found that taking 248 mg of magnesium daily significantly reduced symptoms of anxiety. Other research suggests that a magnesium deficiency can increase your body’s sensitivity to stress, which can amplify symptoms of anxiety. One review concluded that magnesium supplements may help reduce mild to moderate anxiety, but noted that research is conflicting, and the effects of supplements have not been studied beyond 3 months.
12. Safe and Widely Available
Magnesium is essential for many aspects of health. The recommended daily intake is 400-420 mg per day for men and 310-320 mg per day for women.
You can get this mineral from foods and supplements.
In summary
Magnesium is essential for the maintenance of good health and plays a key role in everything from exercise performance to heart health and brain function. Eating a variety of magnesium-rich foods can ensure you get enough of this important nutrient in your diet. Spinach, chia seeds, peanut butter, and avocados are some examples of foods that can be added to smoothies, snacks, and other dishes. You can also try taking a supplement or multivitamin to fill in the gaps in your diet. However, the results of the studies should be interpreted with caution. It’s more important to follow a balanced diet than to focus on just one nutrient.
* The information and services available on pressesante.com in no way replace the consultation of competent health professionals.
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