Magnesium can improve sleep quality, mood, exercise efficiency, blood sugar control, and more. It can be found in supplements or certain foods, such as leafy greens and nuts.
From controlling blood sugar levels, to improving your athletic performance, magnesium is vital to the body and mind.
Although it's found in a variety of foods, from leafy greens to nuts, beans, and seeds, many people aren't getting enough.
Here are 12 scientifically proven magnesium health benefits and some easy methods to increase your intake.
1. Are involved in a myriad of biochemical reactions within your body
Magnesium is a mineral that can be found all over your body. Every cell of your body has minerals that are required for proper functioning.
Around 60% of the magnesium you consume is located in bones. The remainder is found in soft tissues, muscles and in fluids, such as blood.
One of its major functions is that it acts as a cofactor as a molecule that assists for the biochemical processes that are constantly that are carried out by enzymes. It is involved in over 600 bodily reactions which include:
- Creation of energy by converting food into energy
- Protein creation by forming new proteins using amino acids
- Gen maintenance Helping to make and repair DNA as well as RNA
- Muscle movement help in the contraction of muscles and relaxation
- Regulation of the nervous system Controlling neurotransmitters that transmit messages to your nervous system and brain
Yet, research suggests that around 50 percent of U.S. adults get less than the recommended daily dose of magnesium.
SUMMARY
Magnesium plays a role in numerous chemical reaction that occur in your body. But, many people consume less than what they need.
2. May boost exercise performance
It is possible that you require more magnesium while exercising in comparison to when you're at rest in accordance with the exercise.
Magnesium aids in the movement of blood sugar into the muscles and eliminates lactate that builds during exercise and leads to fatigue.
Studies have shown that magnesium supplements could help improve fitness levels in older adults and those suffering from deficiency of this essential nutrient.
A past study involving 2,570 women found that more magnesium intake with greater muscular mass and strength.
In a study in 2019 that included professional male cyclists who consumed 400 mg of magnesium a day for 3 weeks showed improvement in the recovery of muscles and protection against muscle damage during a race that was strenuous, as compared to cyclists who were given placebo.
But, more research is required, since some studies suggest that supplementation doesn't benefit those who are active or have adequate levels of magnesium.
SUMMARY
Numerous studies have shown that magnesium supplements improve exercise performance, but the results are not conclusive.
3. May combat depression
Magnesium plays an essential role in the brain's function and mood as low levels can lead to a higher likelihood of depression.
A study in 2020 concluded that stress can reduce magnesium levels, thereby increasing susceptibility to depression and stress.
In addition taking supplements with this mineral could help in reducing symptoms of depression.
In a brief study lasting just 8 weeks in a small study, taking 500 mg of magnesium daily produced significant improvement in the symptoms of depression for those who have a shortage of this mineral.
Additionally, a study of 6 weeks with 126 subjects discovered the consumption of 248 mg magnesium each day reduced symptoms of anxiety and depression regardless of the the status of magnesium.
SUMMARY
Magnesium deficiency could be related to depression. This means that supplementation could aid in reducing symptoms of depression.
4. May support healthy blood sugar levels
Research suggests that around 48% of those suffering from type 2 diabetes suffer from low levels of magnesium in their blood which could affect our body's capability to manage blood sugar levels properly.
Furthermore, research suggests that those who take in more magnesium have an lower risk of getting Type 2 Diabetes.
According to a review, magnesium supplements can help increase insulin sensitivity, which is important in controlling blood sugar.
A different study reported that magnesium supplements helped improve glucose levels as well as insulin sensitivity in people who are at risk of developing type 2 diabetes.
SUMMARY
Magnesium supplements could boost the levels of blood sugar as well as insulin sensitivity and other risk factors that can lead to type 2 diabetes.
5. Could help improve heart health
Magnesium is crucial in maintaining your heart's health and being healthy and strong.
A review of 2021 suggests that magnesium supplements could assist in reducing blood pressure levels, which could be an indicator of heart disease.
Another study linked the intake of magnesium with lower risk of stroke, heart disease as well as high blood pressure.
A separate study discovered that magnesium supplements helped improve various cardiovascular risk indicators such as triglyceride, LDL (bad) cholesterol HDL (good) cholesterol and systolic blood pressure levels, specifically in people who suffer from a magnesium deficiency.
But, further research is required, since other studies have found no impact that magnesium has on cholesterol levels or the levels of triglycerides.
SUMMARY
Magnesium could aid in lowering blood pressure and decrease risk factors to heart attack. But, more research is required.
6. It boasts anti-inflammatory properties.
Insufficient magnesium intake can lead to an increase in inflammation which plays an important role in the aging process and chronic illness.
A review of 11 studies found that magnesium supplements reduced the levels of C-reactive proteins (CRP) which is a sign of inflammation in those who suffer from chronic inflammation.
Other studies have similar results and show that magnesium supplements could lower CRP levels and other indicators of inflammation, like interleukin-6.
In addition, some research links magnesium deficiency with increased the stress of oxidative that is linked to inflammation.
SUMMARY
Magnesium is known to fight inflammation by reducing markers like CRP as well as interleukin-6.
7. May help prevent migraine attacks
The headache of migraines is very painful and can trigger nausea, vomiting, and sensitivity to noise and light.
Certain researchers believe that those who suffer from migraines are at a higher risk to have magnesium deficiencies.
A number of studies have suggested that magnesium supplements can even help prevent or help with migraine-related headache.
In a previous study, adding 1 gram of magnesium gave relief from migraine attacks that were acute faster and more effectively than the usual medication.
Consuming more magnesium-rich food items could aid in reducing migraine-related symptoms.
SUMMARY
Patients suffering from migraine could have low levels of magnesium. Certain studies suggest that supplementing with magnesium can aid in reducing migraine attacks.
8. It may help alleviate PMS symptoms.
Premenstrual syndrome (PMS) is among the most frequent conditions among women who are of childbearing. It is often associated with symptoms like abdominal cramps, water retention fatigue, irritability, and tiredness.
A few studies suggest that magnesium supplements can help ease PMS symptoms and other issues like menstrual cramps, and migraine attacks.
This could be due to the fact that magnesium levels fluctuate through the menstrual cycle, causing worse PMS symptoms for women with an insufficient. Therefore, supplements can aid in reducing intensity of PMS symptoms such as menstrual migraines.
A study showed that 300 mg magnesium daily decreased the symptoms of depression, bloating and anxiety in students in college with PMS when in comparison with the control group.
However, more current, high-quality studies are needed to determine if this mineral could help alleviate symptoms regardless of magnesium levels.
SUMMARY
A few studies indicate that magnesium supplements can to alleviate PMS symptoms, but further research is needed.
9. Could help improve bone health
Magnesium is vital in maintaining bones' health and preventing the loss of bone. In reality, 50 to 60 percent the magnesium in your body can be located in your bones.
Certain studies link the mineral's lower levels with a greater risk of developing osteoporosis. It can cause bones to become brittle and weak.
A 3-year study conducted on 358 patients undergoing hemodialysisan intervention to get rid of excess water and waste from blood found that those who consumed the lowest amount of magnesium suffered triple the amount of fractures as those who had the most magnesium intake.
Furthermore, a analysis of twelve studies found consumption of high levels of magnesium to an increase in osteocalcification in the hip as well as the neck of the femur, both areas vulnerable to fracture.
SUMMARY
Magnesium is essential for bone health. Studies link an increased intake of magnesium to a lower risk of fractures, osteoporosis, and bone loss.
10. Might help you sleep better
Magnesium supplements are commonly employed as a natural treatment for sleep disorders like insomnia.
This is due to magnesium's role in controlling various neurotransmitters that are involved in sleep like the gamma aminobutyric acids.
One study of insomnia sufferers aged over found that magnesium supplements decreased the time required to get to sleep by 17 minutes on average.
A second study of more than 4000 adults found that increased consumption of this mineral increases the quality and duration of sleep.
Another study also linked an increase in magnesium intake among women with a decreased risk of falling asleep during daylight hours.
SUMMARY
Intensifying your intake of magnesium via food or supplements can help with specific sleep problems and improve the quality of your sleep.
11. Can help ease anxiety symptoms.
A few studies suggest magnesium can help reduce anxiety and treat it.
For instance, one study of 3172 Iranian adults linked an increase in magnesium intake with less risk of depression and anxiety.
A similar study of 6 weeks found the consumption of 248 mg of magnesium every day significantly decreased anxiety symptoms.
Another study suggests that magnesium deficiencies could increase your body's susceptibility towards stress. It could increase the severity of anxiety symptoms.
A review found that magnesium supplements may assist in reducing mild or moderate anxiety, but it said that the research on this topic is contradictory with supplements' effects aren't being studied past three months.
SUMMARY
Magnesium can help ease anxiety symptoms and reduce stress. However, more studies are required.
12. Accessible and safe
Magnesium is vital to many aspects of health. The daily recommended intake is 400-420 mg for males and 310-332 mg for females.
It is possible to get this mineral through food or supplements.
Food sources
Foods that are high in magnesium:
- Seeds of pumpkin 37 percent of the DV per 1 ounce (28 grams)
- Chia seeds 26 percent of the DV per one ounce (28 grams)
- Spinach, cooked 19.9% of daily value for 1 cup (90 grams)
- Almonds 19 percent of the DV for each one ounce (28 grams)
- Cashews 18 percent of the DV for each 1 ounce (28 grams)
- Black beans cooked 14% of daily value in 1 cup (86 grams)
- Edamame cooked 12 percent of the DV for 1 Cup (78 grams)
- Peanut butter is 12% of the DV for two tablespoons (32 grams)
- Brown rice cooked to 10% of the DV for half cup (100 grams)
- Salmon cooked cooked: 6% of the DV for three pounds (85 grams)
- Halibut cooked 6 percent of the DV for three pounds (85 grams)
- Avocado 5.5% of the DV for 1 cup (75 grams)
Supplements
If you suffer from an illness, consult your physician before using magnesium supplementation. While these supplements are generally tolerated, they could be harmful for those who are taking certain diuretics, osteoporosis medication, heart medication proton pump inhibitors or antibiotics.
The easily absorbed forms are magnesium citrate, glycinate carbonate, and orotate..
SUMMARY
The intake of magnesium is essential for well-being. Numerous foods contain magnesium, and a variety of high-quality supplements are readily available.
Can I consume magnesium daily?
Magnesium is usually well-tolerated when you are taking a dosage that is in the recommended daily dosage of 400-420 mg in males and 310-320 mg for females.
If you are taking other medicines or supplements, it's advised to speak with your doctor or pharmacist in order to ensure that there are no drug interactions.
Frequently asked questions
What are the signs of magnesium deficiency?
The signs and signs and symptoms of low levels of magnesium are not common however they can include:
- Loss of appetite
- nausea and vomiting
- fatigue
- Numbness and tingling
- Muscle contractions and cramps
- seizures
- Changes in personality
- Irregular heart rhythms
- hypocalcemia (low serum calcium)
- Hypokalemia (potassium levels)
What are the benefits of magnesium in women?
There is evidence that suggests magnesium could help ease symptoms of various issues that affect women like premenstrual disorder (PMS) and polycystic ovary syndrome (PCOS) and the symptoms that are associated with postmenopausal women.
Who shouldn't take magnesium?
Magnesium is known to interact with medication. Consult your physician before taking magnesium supplements if taking any of these drugs:
- antibiotics, including:
- demeclocycline (Declomycin)
- Doxycycline (Vibramycin)
- Ciprofloxacin (Cipro)
- levofloxacin (Levaquin)
- Bisphosphonates (for osteoporosis)
- diuretics (to reduce the amount of salt and water in conditions such as high blood pressure, and congestive heart condition, among others)
- Proton pump inhibitors (reduces the acidity of stomach)
The Bottom Line
Magnesium is vital to maintain good health. It plays an essential role in everything from the brain's health and heart.
Consuming a wide range of foods rich in magnesium can ensure that you're getting enough this essential nutrient into your diet. Chia seeds, spinach and peanut butter avocados are some of the examples that can be excellent additions to smoothies, meals, and snacks.
Some multivitamin products may contain magnesium supplementation, but magnesium supplements don't usually cause any adverse effects.
But, results from studies must be taken with caution. A balanced diet is more crucial than focusing solely on one nutritional element. Be aware that magnesium isn't sure to give any of the above results.