Magnesium 10 Evidence-Based Health Benefits

magnesium

Magnesium is the human body’s fourth most prevalent mineral.
It is vital to your body’s and brain’s wellness in a variety of ways.
Even if you drink a healthy diet, you may not be receiving sufficient of it.
Here are ten health benefits of magnesium that have been scientifically proven.

1. Hundreds of biochemical reactions in your body use magnesium.

Magnesium is a mineral that can be found in the ground, the sea, plants, animals, and people.
Magnesium is present in bone for about 60% of your body’s magnesium, while the rest is found in muscles, soft tissues, and fluids, including blood.
In fact, it is found in every cell of your body and is required for its proper functioning.One of magnesium’s most significant function is as a cofactor or helper particle in the metabolic actions that enzymes agree to on a normal basis.

In fact, it’s involved in over 600 bodily reactions, including:
Production of energy:Aids in the conversion of food into energy.

Protein synthesis:Aids in the formation of new proteins from amino acids.

Upkeep of genes:Aids in the creation and repair of DNA and RNA.

Muscle contractions:Is a component of muscle contraction and relaxation.

Nervous system control:Neurotransmitters are chemical messengers that send messages throughout your brain and nervous system.

2. It Has the Potential to Improve Exercise Performance

Magnesium is also important for workout performance.
Depending on the activity, you may require 10–20 percent more magnesium during exercise than while you’re resting.
Magnesium aids in the movement of blood sugar into muscles and the elimination of lactate, which can accumulate during exercise and produce weariness.
Supplementing with it has been demonstrated in studies to improve exercise performance in athletes, the elderly, and persons with chronic diseases.

Volleyball players who took 250 mg of magnesium per day improved their jumping and arm movements in one research.
Athletes who took magnesium supplements for four weeks improved their running, cycling, and swimming times during a triathlon. Insulin and stress hormone levels were also lower in these people.
However, the evidence is contradictory. Magnesium supplements have been found to have no advantage in athletes with low or normal magnesium levels in other trials.

3. Magnesium is an anti-depressant mineral.

Low magnesium level have been connected to an improved risk of sadness. Magnesium plays an important role in brain function and mood.
Adults under the age of 65 who had the lowest magnesium intake had a 22% higher risk of depression, according to a study of over 8,800 people.
Some scientists feel that modern food’s low magnesium level is to blame for a lot of unhappiness and mental disease.
Others, on the other hand, argue that further research is needed in this area.

Supplementing with this mineral, however, may help alleviate depressive symptoms – and the results can be substantial in certain circumstances.
In a randomised controlled trial, 450 mg of magnesium daily improved mood as well as an antidepressant medication in depressed older individuals.

4. It can help people with type 2 diabetes.

Magnesium can also help patients who have type 2 diabetes.
According to studies, roughly 48% of persons with type 2 diabetes have insufficient magnesium levels in their blood. Insulin’s capacity to manage blood sugar levels may be harmed as a result of this.
Furthermore, research shows that persons who consume too little magnesium have a higher chance of acquiring diabetes.

A 20-year study of more than 4,000 adults found that those who consumed the most magnesium were 47 percent less likely to acquire diabetes.
Another study found that persons with type 2 diabetes who took high doses of magnesium every day had significantly lower blood sugar and haemoglobin A1c levels than a control group.

These effects, however, may be dependent on how much magnesium you consume through meals. Supplements did not enhance blood sugar or insulin levels in those who were not deficient in another research.

5. Magnesium Has the Potential to Lower Blood Pressure

Magnesium supplementation has been shown to reduce blood pressure in studies.
In one trial, patients who took 450 mg per day had their systolic and diastolic blood pressure drop significantly.
However, these advantages may be limited to persons with high blood pressure.
Magnesium, according to another study, reduced blood pressure in persons with high blood pressure but had no effect on people with normal blood pressure.

6. It has anti-inflammation properties.

Chronic inflammation is one of the drivers of ageing, obesity, and chronic disease, and low magnesium intake is connected to it.
Children with the lowest blood magnesium levels had the greatest levels of the inflammatory marker CRP, according to one study.
Their blood sugar, insulin, and lipid levels were also greater.
In older adults, overweight persons, and people with prediabetes, magnesium supplementation help lower CRP and other inflammation indicators.
High-magnesium meals, such as fatty fish and dark chocolate, can also help to reduce inflammation.

7. Magnesium May Assist in Migraine Prevention

Migraine headaches are excruciatingly painful and incapacitating. Nausea, vomiting, and sensitivity to light and sound are all common side effects.
According to certain studies, migraine sufferers are more prone than others to be magnesium deficient.

Magnesium, according to a few promising studies, can help prevent and even alleviate migraine.
In one trial, supplementing with 1 gramme of magnesium offered faster and more effective relief from an acute migraine attack than a popular drug.
Magnesium-rich meals may also aid to alleviate migraine symptoms.

8. Insulin resistance is reduced.

One of the primary causes of metabolic syndrome and type 2 diabetes is insulin resistance.
It’s characterised by muscle and liver cells’ inability to adequately absorb sugar from the bloodstream.
Magnesium is an important component of this process, and many persons with metabolic syndrome are weak in it.

Furthermore, the high amounts of insulin associated with insulin resistance cause magnesium to be lost through urine, further lowering your body’s levels.
Magnesium supplementation can assist, fortunately.
Even in persons with normal blood sugar levels, supplementing with this mineral lowered insulin resistance and blood sugar levels, according to one study.

9. PMS Symptoms are Reduced by Magnesium

One of the most frequent illnesses among women of reproductive age is premenstrual syndrome (PMS).
Water retention, stomach pains, weariness, and irritability are some of the symptoms.
Magnesium has been demonstrated to boost mood, reduce water retention, and relieve other PMS symptoms in women.

10. Magnesium is a mineral that is both safe and widely available.

Magnesium is a mineral that is vitally necessary for optimal health. Men should take 400–420 mg per day, while women should take 310–320 mg per day.
It’s found in both foods and supplements.

Supplements

Before taking magnesium supplements, see your doctor if you have a medical issue.
Although they are generally well tolerated, several diuretics, cardiac medicines, and antibiotics may interact with them.
Magnesium citrate, glycinate, orotate, and carbonate are examples of well-absorbed supplement formulations.

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