Magnesium is the 4th most abundant mineral in the human body. It plays several essential roles in the health of your body and brain. Nevertheless, you might not be getting enough of it, even if you consume a healthy diet.
Here are 10 evidence-based health benefits of magnesium.
- 1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body
- 2. It May Boost Exercise Performance
- 3. Magnesium Fights Depression
- 4. It Has Benefits Against Type 2 Diabetes
- 5. Magnesium Can Lower Blood Pressure
- 6. It Has Anti-Inflammatory Benefits
- 7. Magnesium Can Help Prevent Migraines
- 8. It Reduces Insulin Resistance
- 9. Magnesium Improves PMS Symptoms
- 10. Magnesium Is Safe and Widely Available
- Food Sources
- The Bottom Line
1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body
Magnesium is a mineral found in the earth, sea, plants, animals and humans.
About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.
In fact, every cell in your body includes it and needs it to work.
One of magnesium’s main functions is serving as a cofactor or assistant particle in the biochemical reactions continually performed by enzymes.
In fact, it’s involved in more than 600 reactions in your body, including:
- Energy production: Assists convert food into energy.
- Protein development: Assists develop new proteins from amino acids.
- Gene upkeep: Assists produce and repair DNA and RNA.
- Muscle motions: Becomes part of the contraction and relaxation of muscles.
- Nervous system policy: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Regrettably, research studies suggest that about 50% of people in the US and Europe get less than the advised daily amount of magnesium.
2. It May Boost Exercise Performance
Magnesium also plays a role in workout efficiency.
Throughout workout, you might need 10 — 20% more magnesium than when you’re resting, depending upon the activity.
Magnesium assists move blood sugar into your muscles and dispose of lactate, which can build up throughout exercise and trigger tiredness.
Studies have actually revealed that supplementing with it can increase workout efficiency for professional athletes, the senior and people with chronic disease.
In one study, volleyball players who took 250 mg of magnesium each day experienced enhancements in leaping and arm movements.
In another study, professional athletes who supplemented with magnesium for four weeks had much faster running, biking and swimming times throughout a triathlon. They likewise experienced reductions in insulin and stress hormone levels.
However, the proof is mixed. Other research studies have actually found no advantage of magnesium supplements in professional athletes with low or normal levels of the mineral.
3. Magnesium Fights Depression
Magnesium plays a vital role in brain function and state of mind, and low levels are connected to an increased danger of anxiety.
One analysis in over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater threat of anxiety.
Some specialists believe the low magnesium content of contemporary food might trigger many cases of depression and mental disorder.
Nevertheless, others highlight the need for more research in this area.
However, supplementing with this mineral may help reduce signs of depression– and sometimes, the outcomes can be remarkable.
In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved state of mind as efficiently as an antidepressant drug.
4. It Has Benefits Against Type 2 Diabetes
Magnesium also benefits people with type 2 diabetes.
Studies recommend that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin’s ability to keep blood sugar levels under control.
Additionally, research shows that people with a low magnesium consumption have a higher risk of developing diabetes.
One research study which followed more than 4,000 people for 20 years found that those with the greatest magnesium consumption were 47% less most likely to develop diabetes.
Another research study revealed that people with type 2 diabetes taking high dosages of magnesium every day experienced substantial enhancements in blood sugar and hemoglobin A1c levels, compared to a control group.
However, these impacts might depend on how much magnesium you’re receiving from food. In a various study, supplements did not enhance blood sugar or insulin levels in people who weren’t lacking.
5. Magnesium Can Lower Blood Pressure
Research studies show that taking magnesium can lower blood pressure.
In one research study, people who took 450 mg per day experienced a substantial decrease in systolic and diastolic blood pressure.
However, these benefits may just happen in people who have high blood pressure.
Another study found that magnesium lowered blood pressure in people with high blood pressure however had no impact on those with typical levels.
6. It Has Anti-Inflammatory Benefits
Low magnesium intake is linked to chronic inflammation, which is among the motorists of aging, weight problems and persistent illness.
In one research study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels.
Magnesium supplements can lower CRP and other markers of inflammation in older adults, overweight people and those with prediabetes.
In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation.
7. Magnesium Can Help Prevent Migraines
Migraine headaches hurt and debilitating. Nausea, vomiting and sensitivity to light and sound typically occur.
Some scientists think that people who experience migraines are most likely than others to be magnesium lacking.
In fact, a couple of motivating studies recommend that magnesium can prevent and even help treat migraines.
In one study, supplementing with 1 gram of magnesium offered remedy for an acute migraine attack quicker and successfully than a typical medication.
Furthermore, magnesium-rich foods might help in reducing migraine symptoms.
8. It Reduces Insulin Resistance
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It’s identified by an impaired capability of muscle and liver cells to correctly absorb sugar from your bloodstream.
Magnesium plays a vital role in this procedure, and lots of people with metabolic syndrome are deficient.
In addition, the high levels of insulin that accompany insulin resistance cause the loss of magnesium through urine, additional minimizing your body’s levels.
Fortunately, increasing magnesium consumption can help.
One study found that supplementing with this mineral minimized insulin resistance and blood sugar levels, even in people with normal blood levels.
9. Magnesium Improves PMS Symptoms
Premenstrual syndrome (PMS) is one of the most common disorders among females of childbearing age.
Its symptoms consist of water retention, stomach cramps, exhaustion and irritability.
Surprisingly, magnesium has been revealed to improve mood, minimize water retention and other symptoms in ladies with PMS.
10. Magnesium Is Safe and Widely Available
Magnesium is definitely important for good health. The suggested everyday intake is 400 — 420 mg each day for males and 310 — 320 mg per day for ladies.
You can get it from both food and supplements.
The following foods are good to excellent sources of magnesium:
- 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).
If you have a medical condition, talk to your physician prior to taking magnesium supplements.
Though these are generally well-tolerated, they may not be safe for people who take specific diuretics, heart medications or antibiotics.
Supplement types that are taken in well consist of magnesium citrate, glycinate, orotate and carbonate.
The Bottom Line
Getting enough magnesium is vital for maintaining good health.
Make certain to eat plenty of magnesium-rich foods or take a supplement if you’re not able to get enough from your diet alone.
Without enough of this important mineral, your body can’t function optimally.