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Magnesium Benefits Side Effects & More 2022
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Magnesium is essential for the body and the brain for a number of reasons, including the regulation of blood sugar levels and the enhancement of athletic performance.
However, despite the fact that it can be found in a wide variety of foods, such as leafy greens, nuts, seeds, and beans, a significant number of individuals do not consume enough of it in their diet.
The following is a list of 12 health benefits of magnesium that have been supported by scientific data, as well as some easy ways to boost your consumption.
1. Magnesium is present in all parts of your body
and is essential for the hundreds of metabolic activities that take place within it. In point of fact, each and every one of the cells that make up your body contains this mineral and is dependent on it for proper function.
Your bones contain approximately sixty percent of the magnesium that is found in your body, while muscles, other soft tissues, and fluids, including blood, contain the remainder.
In the ongoing biochemical events that are carried out by enzymes, one of its primary functions is to participate as a cofactor, sometimes known as a “helper molecule.” It plays a role in about 600 different reactions that take place inside of your body, including:
Energy production: the transformation of food into usable fuel
Protein synthesis refers to the process of producing new proteins from amino acids.
Gene maintenance includes both the creation of new DNA and RNA as well as their repair.
Movements of the muscles, including the facilitation of both muscle contraction and relaxation
Controlling your neurotransmitters, which are responsible for relaying messages throughout your brain and nervous system, is part of the nervous system control process.
Despite this, research suggests that roughly half of all adults in the United States do not consume the quantity of magnesium that is considered adequate for one day.
Magnesium is necessary for the body to carry out hundreds of different chemical reactions. However, a significant number of people obtain less than what they require.
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2. Might improve the results of physical activity
Depending on the type of activity you engage in, you may require a higher magnesium intake while exercising compared to when you are at rest.
Magnesium facilitates the movement of blood sugar into your muscles and aids in the elimination of lactate, which is a waste product that can accumulate during exercise and lead to weariness.
According to a number of studies, taking magnesium supplements may be especially helpful for increasing exercise performance in older adults as well as in people who are deficient in this vitamin.
According to the findings of one study that involved 2,570 women, a higher magnesium intake was connected with enhanced muscle mass and power.
An older study found that volleyball players who took 250 mg of magnesium per day exhibited improvements in their jumping and arm movements.
Furthermore, the results of one study indicated that elite cyclists who used magnesium supplements had a reduced risk of developing specific signs of muscle injury.
However, additional research is required because some evidence suggests that taking magnesium supplements is of no benefit to athletes or active persons who already have appropriate magnesium levels.
research has suggested that taking magnesium supplements can improve exercise performance, however, the findings of these investigations have been inconsistent.
3. May combat depression
Low levels of magnesium have been related to an increased risk of depression. Magnesium plays an important role in both the function and mood of the brain.
According to the findings of a study that incorporated information from over 8,800 individuals, those under the age of 65 who had the lowest magnesium intake had a risk of depression that was 22 percent higher.
In addition, taking a supplement containing this mineral may be able to help alleviate some of the symptoms of depression.
People who were deficient in magnesium in research that lasted only eight weeks showed considerable improvement in their symptoms of depression when they took 500 milligrams of magnesium on a daily basis.
In addition, regardless of magnesium status, participants in research that lasted for six weeks reported fewer feelings of despair and anxiety when they took 248 milligrams of magnesium every day.
A magnesium deficit may be linked to the mental health condition of depression. Therefore, taking supplements may be helpful in reducing the symptoms of depression.
4. May contribute to maintaining appropriate levels of blood sugar
According to some studies, approximately 48 percent of persons who have type 2 diabetes have low amounts of magnesium in their blood, which may hinder the body’s capacity to effectively manage blood sugar levels.
In addition, studies have shown that those with a higher magnesium intake had a reduced likelihood of developing type 2 diabetes.
One study found that taking magnesium supplements helped improve insulin sensitivity, which is an important aspect of maintaining healthy blood sugar levels.
In yet another study, persons who were at risk for developing type 2 diabetes who took magnesium supplements saw improvements in their blood sugar levels and insulin sensitivity.
On the other hand, these benefits can be dependent on the amount of magnesium that you obtain through your diet. For instance, an older study discovered that taking supplements did not improve participants’ blood sugar or insulin levels if they did not have a nutritional deficiency.
There is some evidence that taking magnesium supplements will improve blood sugar levels, insulin sensitivity, and possibly even other risk factors for type 2 diabetes.
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5. It May be beneficial to the health of the heart
Magnesium is an essential component in maintaining a healthy and robust heart, and it plays a significant part in this process.
Studies have shown that taking magnesium supplements can help reduce high blood pressure, which is thought to be a risk factor for cardiovascular disease.
Another research found that consuming a lot of magnesium was associated with a reduced risk of cardiovascular disease, stroke, and high blood pressure.
In addition to this, a study concluded that taking magnesium supplements improved many risk factors for cardiovascular disease, including triglyceride, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure levels, particularly in individuals who were magnesium deficient.
However, additional research is required because previous studies have shown that magnesium has no effect on the levels of cholesterol or triglycerides in the body.
Magnesium consumption has been linked to reduced levels of blood pressure as well as a reduction in various risk factors for cardiovascular disease. However, additional research is required.
6. Offers properties that are anti-inflammatory in nature
A magnesium deficiency is connected to elevated levels of inflammation, which is a major contributor to both the ageing process and the development of chronic diseases.
In those who had chronic inflammation, taking magnesium supplements was found to lower their levels of C-reactive protein (CRP), which is a sign of inflammation. The study looked at the results of 11 separate trials.
Other studies have found the same thing, suggesting that magnesium supplementation may lower CRP as well as other inflammatory indicators like interleukin-6.
In addition, there is some evidence that links magnesium shortage to elevated levels of oxidative stress, which is associated with inflammation.
It has been demonstrated that magnesium can aid in the battle against inflammation by lowering inflammatory indicators such as CRP and interleukin-6.
7.Possible role in preventing migraine headaches
Migraine headaches can be excruciatingly painful and frequently bring on additional symptoms including sensitivity to light and sound, nausea, and vomiting.
There is a school of thought among certain researchers that those who suffer from migraines are more likely than others to be magnesium deficient.
In point of fact, the findings of research point to the possibility that magnesium supplements can both prevent and treat migraine headaches.
One study found that taking a magnesium supplement containing one gram gave relief from acute migraine attacks more promptly and effectively than using a drug that is often used.
In addition, consuming more foods high in magnesium may help lower the severity of migraine symptoms.
People who suffer from migraines may have magnesium levels that are too low. According to the findings of certain studies, taking a supplement containing this mineral may be able to provide relief from migraine headaches.
8. May reduce the severity of PMS symptoms
Premenstrual syndrome, also known as PMS, is one of the most frequent disorders that affect women who are of childbearing age and have female bodies. It frequently results in symptoms such as increased fluid retention, abdominal cramping, fatigue, and irritability.
There is some evidence that taking magnesium supplements can help alleviate the symptoms of premenstrual syndrome (PMS), in addition to the symptoms of other diseases such as menstrual cramps and migraine headaches.
It’s possible that this is due to the fluctuating amounts of magnesium that occur throughout the menstrual cycle. Magnesium deficiencies might make the symptoms of PMS much more severe. As a result, vitamins might be able to assist lessen the severity of symptoms, including bouts of menstrual migraines.
In point of fact, one older study found that giving 126 women with PMS magnesium supplements in the amount of 250 milligrams per day helped reduce symptoms of bloating, melancholy, and anxiety when compared with a control group.
However, more recent research of high quality is required in order to establish whether or not this mineral can alleviate symptoms regardless of the magnesium levels of the patient.
Although additional study is required, some studies have found that magnesium supplements help relieve the symptoms of premenstrual syndrome (PMS).
9. It May be beneficial to the bone health
Magnesium has an essential role in both the preservation of bone health and the prevention of bone loss. In point of fact, between fifty and sixty percent of the magnesium in your body is located in your skeleton.
According to the findings of certain research, having lower amounts of this mineral is associated with an increased likelihood of developing osteoporosis, which is a disorder that causes bones to become fragile and less strong.
Hemodialysis is a procedure that helps remove waste and water from the blood. A three-year study of 358 persons who were receiving the treatment indicated that those who ingested the least magnesium got three times as many fractures as those who consumed the most magnesium.
In addition to this, a recent analysis of 12 research found a relationship between high magnesium consumption and increased bone mineral density in the hip and femoral neck, both of which are areas of the body that are prone to fracture.
Magnesium has a crucial role in maintaining bone health. According to the findings of the research, having a higher consumption is associated with having a lower risk of osteoporosis, fractures, and overall bone loss.
10. May assist in better sleep
Magnesium supplements are commonly used as a form of natural treatment for sleeping disorders like insomnia.
This is due to the fact that magnesium modulates a number of neurotransmitters that are involved in the process of sleeping, such as gamma-aminobutyric acid.
Magnesium supplements were shown in one study to reduce the amount of time it took people to fall asleep by an average of 17 minutes. The study was conducted on older adults who suffered from insomnia.
In another study involving nearly 4,000 adults, researchers found a correlation between greater consumption of this mineral and increases in both the quality and duration of sleep.
Additionally, another study found that women who consumed a larger amount of magnesium had a lower propensity to nod off during the day.
Improving the quality of your sleep and treating certain sleep disorders may be possible if you increase the amount of magnesium in your diet by eating magnesium-rich foods or taking magnesium supplements.
11. May help reduce anxiety symptoms
The treatment and prevention of anxiety may be helped by magnesium.
For instance, one study involving 3,172 adults found a correlation between greater magnesium consumption and a reduced risk of both anxiety and depression.
Similarly, a brief trial that lasted for six weeks indicated that participants who took 248 milligrams of magnesium per day had much fewer instances of anxious sensations.
A lack of magnesium, according to the findings of some other studies, may make your body more sensitive to the effects of stress, which in turn may exacerbate the symptoms of anxiety.
One study came to the conclusion that magnesium supplements might help alleviate mild to moderate anxiety, but it also pointed out that the research on this topic is mixed, and the benefits of magnesium supplements haven’t been examined for longer than three months.
There is some evidence that magnesium can help relieve the symptoms of anxiety and lower levels of stress, but more research is required.
12. Uncomplicated and readily accessible
Magnesium is a mineral that is important to one’s health in many different ways. Men should consume between 400 and 420 milligrams per day, while women should consume between 310 and 320 milligrams per day.
This mineral can be obtained through food as well as via dietary supplements.
The origins of food
Magnesium can be found in high amounts in the following foods:
Pumpkin seeds contain 37% of the daily value for each ounce (28 grams)
Chia seeds provide 26% of the daily value in one ounce (28 grams)
19% of the daily value can be found in one-half cup of boiling spinach (90 grams)
19% of the daily value can be found in one ounce of almonds (28 grams)
Per ounce, cashews account for about 18% of the daily value (28 grams)
14 percent of the daily value for cooked black beans is contained in every half cup (86 grams)
Cooked edamame has 12 percent of the daily value per half a cup (78 grams)
12 percent of the daily value can be found in 2 tablespoons of peanut butter (32 grams)
Per half a cup of cooked brown rice, there is 10 percent of the daily value (100 grams)
6 percent of the daily value (DV) for every 3 ounces of cooked salmon (85 grams)
Cooked halibut contains 6 percent of the daily value for protein per 3 ounces (85 grams)
A half-cup serving of avocado has 5 percent of the daily value (75 grams)
Before taking magnesium supplements, those who have a preexisting medical issue should consult with their primary care physician. Even while these supplements are generally well accepted, some persons who use certain diuretics, cardiac medicines, or antibiotics should avoid taking them because they may cause dangerous interactions.
Magnesium citrate, glycinate, orotate, and carbonate are all examples of forms that have a high potential for absorption.
It is essential for your health to consume an adequate amount of magnesium. There are a lot of foods that contain it, and there are also a lot of supplements that are of good quality.
Magnesium is necessary for maintaining good health and plays an important part in a variety of processes, including the performance of exercise, the health of the heart, and the operation of the brain.
Consuming a wide variety of foods that are high in magnesium may help you guarantee that you are getting an adequate amount of this vital nutrient in your diet. Smoothies, snacks, and other types of dishes can all benefit from the addition of certain ingredients, such as peanut butter, avocados, spinach, and chia seeds, for example.
You might also try taking dietary supplements or a multivitamin to help make up for any deficiencies in the nutrients you get from your diet.
However, the findings of the study should be viewed with a healthy dose of skepticism. It is more vital to follow a diet that is balanced than it is to concentrate on a particular nutrient. It is important to keep in mind that magnesium does not necessarily produce any of the benefits listed above.