Magnesium is a vital mineral that plays a part in over 300 reactions within your body. Its numerous functions include aiding with nerve and muscle function, regulating blood pressure, and supporting your immune system. This article will look at the purpose and benefits of magnesium, what it does to the body, the sources of magnesium in the diet, and the possible health hazards medical professionals link excessive magnesium to health risks.
The average adult’s body has about 25 (g) of magnesium. 50-60 % of which is stored in the skeletal system. The remainder is found in soft tissues, muscle and bodily fluids.
Many individuals in the US do not have enough magnesium in their diet, but the symptoms of deficiency are rare for healthy individuals.
Doctors have linked magnesium deficiency to various health issues, and therefore, people must strive to reach their daily magnesium level.
Almonds, spinach, and cashew nuts are among the food items high in magnesium. If someone cannot get enough magnesium in the diet they consume, their doctor might suggest supplementing with magnesium.
Health Benefits of Magnesium
Many types of nuts and seeds are rich in magnesium.
Magnesium is among seven important macrominerals. These macrominerals are minerals consumers must consume in large quantities -at least 100 milligrams (mg) every day. Like zinc and iron, microminerals are essential, although people require them in smaller amounts.
Magnesium plays a vital role in various body functions. Getting enough of this mineral can help prevent or treat chronic diseases. including Alzheimer disease, type 2 diabetes, migraine and cardiovascular disease .
The sections below examine the role of magnesium within the body and its effects on overall health.
- Bone health
While most research has focused on the role of calcium for bone health and wellbeing, magnesium is vital for forming healthy bones.
Research from 2013TrustedSource has shown that an adequate intake of magnesium increases bone density, increases bone crystal formation, and lowers the chance of osteoporosis in women after menopausal…
- Diabetes
Eating a diet high in magnesium lowers the risk of developing diabetes. It may be because magnesium plays an important role in insulin metabolism and glucose control .
A magnesium deficiency can cause the symptoms of insulin resistance, which can be a condition that typically occurs before the development of type 2 diabetes. In contrast, insulin resistance can result in low levels of magnesium.
In various research studies, scientists have found a link between high-magnesium diets to diabetes. Additionally, a systematic review of 2017 indicates that magnesium supplements may increase insulin sensitivity for those with low magnesium levels.
Researchers must find out more information before doctors can routinely employ magnesium to control glycemic levels for people who have diabetes.
This is the most important Health Benefits of Magnesium.
- Health and fitness of the heart
The body needs magnesium to ensure the health of muscles, including the heart. Research has shown that magnesium plays a crucial role in the heart’s health.
A review published in 2018 states that magnesium deficiencies increase the chance of suffering from cardiovascular problems. In addition, the authors note that magnesium deficiency is a common occurrence for those suffering from chronic heart disease and may cause worse health consequences.
Patients who get magnesium after a cardiac attack have a lower chance of death. Doctors may use magnesium in treatments for heart disease called congestive (CHF) to decrease the opportunity for arrhythmia, which is a heart rhythm disorder.
According to a meta-analysis conducted in 2019, increasing magnesium intake could reduce the chance of stroke. The study found that for every 100 mg increase per day in magnesium, the possibility of having a stroke was reduced by two per cent.
A few studies suggest that magnesium is a factor in the development of hypertension. However, according to the Office of Dietary SupplementsTrusted Source (ODS), based on current research, taking magnesium supplements lowers blood pressure “to just a tiny amount.”
The ODS calls for the need for a “large, well-designed” investigation to better understand the role of magnesium in the health of your heart and the prevention of cardiovascular diseases.
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- Migraine headaches
Magnesium therapy can help alleviate or prevent migraines. This is because a magnesium deficiency may cause neurotransmitters to be affected and can restrict blood vessel constriction. These are the factors that doctors consider to cause migraine.
Migraines sufferers may have fewer magnesium levels in the blood and body tissues when compared to others. As a result, magnesium levels within a person’s brain could be lower when they suffer from migraine.
The systematic review of 2017 affirms that magnesium therapy could be beneficial in preventing migraine. The authors suggest that using 600 mg of magnesium citrate seems to be a reliable and effective prevention method.
According to the American Migraine Foundation report, patients frequently take dosages ranging from 400-500 mg a day to prevent migraine.
The doses that could cause a reaction will be likely to be large. Therefore, the patient should only apply this treatment with the advice of a physician.
- Premenstrual syndrome
Magnesium can also play a part within PMS. Small-scale studies, suggest that taking magnesium supplements and vitamin B-6 could help ease PMS signs. Yet, a recent review by the Trusted Source in 2019 states that the evidence is not conclusive, and further research is required.
A study of the American College of Obstetricians and Gynecologists recommends that magnesium supplements may aid in reducing the symptoms of bloating, mood and breast tenderness PMS.
- Anxiety
Magnesium may play a role in mood disorders, including depression and anxiety.
According to a systematic review by 2017, The study suggests that low magnesium levels could be linked to connection to greater anxiety levels.
The review does point to the reality that the evidence is not strong, and researchers should conduct rigorous studies to figure out how magnesium supplements could effectively alleviate anxiety.
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