Health, Nutrition

The Massive Health Benefits of Magnesium

So many supplements. So little time to make sense of what is good for you and what is just another unnecessary supplement. Magnesium plays a crucial role in you brain and body. In fact, most Americans don’t get enough magnesium in their diets. And those chronically low levels of magnesium can affect your health – including high blood pressure, heart disease, type 2 diabetes and osteoporosis. Let’s take a closer look at the health benefits of magnesium and ways that you can increase your levels of magnesium through your diet.

Health Benefits of Magnesium

Magnesium may boost exercise performance

Depending on the exercise, you may need more magnesium than when you are resting. Why? It helps move blood sugar into your muscles to help with energy production. It has been proven to help women improve muscle mass and fitness as well as helped older adults improve exercise performance.

Best_Compound_Exercises

May combat depression

Magnesium plays a critical role in brain function, specifically mood. In fact low levels of magnesium are linked to depression. The biggest culprit on low levels of magnesium – stress. Managing stress can play a huge role in regulating your levels of magnesium.

May help improve blood sugar levels.

48% of people with type 2 diabetes have low levels of magnesium. One review suggests that supplements enhance insulin sensitivity. Those that consume more magnesium by way of their diet may be at a decreased risk for type 2 diabetes.

May promote heart health

Given all the health benefits of magnesium, it’s no surprise that magnesium is also good for your heart health. This could be because it helps to lower blood pressure and reduce risk factors for heart disease. In another study, magnesium may improve triglycerides, LDL, HDL and blood pressure levels. In addition, magnesium boasts anti-inflammatory benefits by decreasing levels of c-reactive protein and interleukin-6.

May help prevent migraine.

If you have migraines, you know how horrific they can be to your daily routine. Nevermind the pain, nausea, sensitivity to light and complete dysfunction. Some studies indicate that people with migraines have low magnesium levels and that magnesium supplements may even provide relief from migraines. 

Zoom

May improve PMS symptoms. 

Water retention, tiredness, abdominal cramps and irritability. And yes, many women face this monthly during their menstrual cycle. This phenomenon of PMS can be debilitating and even cause migraine attaches. As mentioned early magnesium may help with those migraine attacks as well as menstrual cramps. This could be the case because magnesium levels tend to fluctuate throughout the menstrual cycle.

May promote bone health

Given that 50-60% of your body’s magnesium is found in your bones, it’s no wonder that magnesium may promote bone health. In fact, lower levels of magnesium have been associated with osteoporosis. Finally, a meta-analysis of 12 different studies demonstrated a strong association with high magnesium intake to increased bone density in the hip and femoral neck.

May help reduce anxiety symptoms

Although the research is conflicting, there is significant evidence to support that magnesium may help reduct anxiety symptoms. A few studies have linked magnesium intake with decreased risk of anxiety symptoms. And of course as previously stated the link to decreased stress with magnesium intake may also reduce overall anxiety.

May support better sleep

Finally, the most notable use of magnesium in the mainstream right now is help support better sleep. Some have even placed it in the same camp as melatonin. Magnesium supplements help people fall asleep an average of 17 minutes earlier. Magnesium has been shown to regulate several neurotransmitters involved in sleep, including gamma aminobutyric acid. Not only does it help people fall asleep quicker, it has also improved the quality and duration of sleep in countless other studies. 

Sleep

Sleep

Amazing magnesium-rich recipes

  • Sweet Potato & Black Bean Enchiladas – Black beans contain about 14% of your daily recommended intake in just a mere 1/2 cup. These enchiladas are super tasty, family-friendly and loaded with superfoods. They even make a great make-ahead option for weeknight dinner.
  • Thai Grilled Salmon – Not only is this recipe delicious, it is super healthy and light for the summer. 3 ounces of salmon are loaded with 6% of your daily recommended intake of magnesium.
  • Cilantro-Lime Brown Rice – This amazing recipe from Arbonne’s 30 Days to Healthy Living is an easy take on Chipotle’s brown rice, without the added sodium. Brown rice contains a whopping 10% of your daily recommended intake of magnesium.

While supplements may be an easy way to increase your magnesium intake, opting for magnesium-rich foods (that are also healthy) can help you boost your magnesium levels and help with achieve all of the amazing health benefits of magnesium. If you want to truly track this important supplement in your daily intake, download our app and upgrade to pro. This feature will allow you to track countless important minerals in your daily intake. If you don’t know your current levels, you can’t focus on improving your intake.

References:

https://www.healthline.com/nutrition/magnesium-benefits#availability

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270

Featured image – Copyright: <a href=’https://www.123rf.com/profile_baibakova’>baibakova</a>