The Benefits of Magnesium
Magnesium is the fourth most abundant mineral in the body and responsible for more than 300 metabolic processes in the body. Its many functions include helping muscle and nerve function, regulating blood pressure, and supporting the immune system.
An adult body contains around 25 grams of magnesium, with about 60% found in the bones and the remaining stored in the muscles, soft tissues, and bodily fluids.
It is one of the seven essential macro minerals; these are the minerals that we need to consume in large amounts to help the body produce and store the mineral. Magnesium is vital for bodily functions and can help prevent or treat chronic illnesses such as Alzheimer's, type 2 diabetes, cardiovascular disease and migraines.
Here are some of the health benefits found from magnesium:
Bone Health
Research from 2013 has linked magnesium with higher bone density, improving bone crystal formation, lowering the risk of osteoporosis in females. It also helps to regulate calcium and vitamin D levels the other two nutrients vital for bone health.
Diabetes
A 2015 review found that most people with diabetes have low magnesium levels and that magnesium may play a role in the management of diabetes. With a review in 2017 suggesting that taking magnesium supplements can improve insulin sensitivity in people with low magnesium levels.
Cardiovascular Health
Research has found that magnesium is vital for heart health, a 2018 review reports that magnesium deficiency can increase a person's risk of cardiovascular problems, and is common with people with congestive heart failure.
People who take magnesium shortly after a heart attack have a lower risk of mortality, a 2019 analysis, saw an increasing in magnesium intake may lower a person’s risk of stroke by 2%.
Other research suggests magnesium may play a role in hypertension, and lowers blood pressure.
Migraines
Magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, two factors’ doctors have linked to migraines.
A 2017 review states that magnesium therapy may be useful for preventing migraines, as magnesium levels in the brain, blood and body tissue may be lower compared to others, especially at the time of migraines.
Anxiety
According to a 2017 review low magnesium levels may have links with higher levels of anxiety. This may be due to activity in the hypothalamic-pituitary-adrenal axis, the three glands that control our reactions of stress.
Anti-Inflammatory
Low magnesium intake is linked to chronic inflammation, one of the main drivers of aging, obesity and chronic disease. Magnesium can reduce CRP and other markers of inflammation in older adults, and overweight people.
Other areas magnesium is beneficial for include:
- Magnesium helps convert food into energy.
- Helps create new protein from amino acids.
- Helps to create and repair DNA and RNA.
- Magnesium helps with the contraction and relaxation of muscles.
- Helps regulate neurotransmitters, which send messages, throughout your brain and nervous system.
- May boost exercise performance.
- Magnesium improves PMS Symptoms.
However, studies have found that at least 50% of people across the US and Europe and other parts of the world are not getting the needed magnesium daily dosage.
Symptoms of Magnesium deficiency include:
- Loss of appetite
- Nausea
- Fatigue
- Muscle Cramps
- Numbness
- Tingling
- Seizures
- Heart Rhythm changes or spasms
The following foods are good sources of magnesium.
- Pumpkin Seeds
- Spinach
- Swiss Chard
- Dark Chocolate
- Black Beans
- Quinoa
- Halibut
- Almonds
- Cashews
- Mackerel
- Salmon
- Avocado
- Peanut Butter
- Potato with skin
- Brown Rice
- Low fat yoghurt
- Kidney Beans
- Oatmeal
- Bananas
There is also supplements, as always please see your medical professional to discuss what it the best for you to do for your health.