If you knew the top health benefits of magnesium, you would most likely kowtow to the unlimited possibilities you can achieve with it. But before exploring this vast ocean of benefits, what is magnesium?
Most people do not know what magnesium specifically is. The most they’ve heard of it would be from one or two high school lessons—except you’re in the medical or nutritional field, of course. Well, here’s what you should know about magnesium.
Magnesium is a body’s electrolyte and a naturally occurring mineral element. However, magnesium concentrates more on the bones in the body. Nearly 99% of the body’s magnesium contents are found in the bones, while just 1% dwell in the blood. It is the 4th richest mineral in the body and is, therefore, a cofactor to most enzyme systems in the body. Magnesium affects blood pressure, blood glucose, and muscle and nerve function.
Magnesium is pivotal to nearly every process in the body, from insulin metabolism to DNA synthesizing. Reduced levels of magnesium in the body are tied to an inexhaustible list of illnesses, including diabetes, heart diseases, bone degeneration or defects, and Alzheimer’s. As such, a consensus among health experts is that your diet must contain a fair portion of foods rich in magnesium.
Thankfully, magnesium can be obtained in several delicious foods today. Avocados, leafy greens, potatoes, bananas, specific nuts, grains, and beans, and a host of other options have abundant magnesium content.
However, despite this, the World Health Organization (WHO) reported that 40 – 43% of Americans suffer from magnesium deficiency. Other credible studies filed that about two-thirds of the American population fails to meet the daily recommended magnesium intake.
A List of the Top Health Benefits of Magnesium
There are plenty of consequences to having magnesium deficiency, asides the conditions mentioned already. Still, I’d instead choose to focus on the essential benefits you stand to gain with magnesium-rich foods.
As earlier mentioned, magnesium involves hundreds of reactions in the body—in fact, over 300—expect a lot of benefits, therefore.
Here we go…
May Alleviate PMS Symptoms
And we kick off with a special menu for the ladies.
PMS, premenstrual syndrome, is a body of symptoms that women go through for 1 – 2 weeks to menstruation. These symptoms include digestive issues, mood swings, extreme food cravings, sore breasts, weight gain, and fatigue irritability. These may not be exactly harmful, but they leave the woman inconvenient and in pain, which can be severe sometimes.
Well, Captain Mag to the rescue! Studies have proven the effectiveness of magnesium in reducing or soothing these symptoms. A publication in the Journal of Women’s Health revealed that taking 200mg of magnesium daily reduced—to a significant level—the severity of plenty of PMS symptoms, which include breast tenderness, weight gain, and swelling.
Improves Heart Health and Blood Pressure
First, a 2018 review established that subclinical deficiency in magnesium leaves the body more at risk of cardiovascular diseases, for example, hypertension and coronary artery defects.
Hypertension, also known as high blood pressure, is a condition that overworks the heart, thereby increasing the strain on it. If this continues for a long while, it eventually causes heart diseases. HBP affects hundreds of millions of Americans annually.
Fortunately, recent studies have suggested that abundant levels of magnesium in the body encourage heart health as well as regulate blood pressure. This can best be achieved with foods high in magnesium and potassium. Additionally, a study proved that magnesium supplementation reduces both diastolic and systolic blood pressure in hypertensive adults.
Lest I forget, potassium is also a body’s electrolyte. It is significant in heart health because it regulates excretion of sodium from the body.
Might Boost Physical Performance
Many experts believe that magnesium impacts physical performance due to its roles in energy production and muscle functionality. There are suggestions that the need for magnesium increases from 10 – 20% during laborious tasks.
A publication in the American Journal of Clinical Nutrition reviewed the effects of magnesium on 124 women in the aspect of exercise performance. Accordingly, daily magnesium oxide supplementation caused considerable improvements in physical abilities.
Another review revealed that triathletes who supplemented daily with magnesium for a month became sharper, better, and faster in running, swimming, and cycling, respectively.
If you’re an athlete or have athletic endeavors, it would be excellent to include magnesium-rich foods to your specialized diet.
Many credible studies have linked low levels of magnesium to higher levels of inflammation in the body. To begin, a 2014 survey realized that low levels of magnesium in the blood (courtesy of inadequate intake of magnesium-rich foods) increased the risk of developing low-grade chronic inflammation. This was attributed to the increased excretion of free radicals and cytokines when magnesium was consumed.
A review in the Archives of Medical Research established that increased intake of magnesium chloride reduced levels of inflammation in people diagnosed with prediabetes. Magnesium aids in controlling inflammation that is no doubt. That explains why foods rich in magnesium top the lists of anti-inflammatory diets.
These foods also boast phytonutrients and antioxidants that limit the damage of free radicals in the bloodstream.
Acts As An Excellent Antidepressant
Magnesium boasts mood-lifting properties. A couple of studies have proven the usefulness of magnesium in fighting depression and anxiety. In fact, some links attribute low levels of magnesium to increased risk of depression.
A random study reported that youths with magnesium deficiency had a 22% higher chance of suffering depression. A publication meanwhile in Magnesium Research concluded that magnesium supplementation and specialized antidepressant treatments were exactly effective in treating depression after experimenting with both.
True, many elements or compounds claim to fight depression but never do. Magnesium proudly differs. There are a lot of believable studies that have proven the importance of magnesium in fighting depression.
Concluding The Top Health Benefits of Magnesium
Drawing the curtains on the top health benefits of magnesium now leaves out several other benefits of this electrolyte. Magnesium is proven to normalize blood sugar levels, fight metabolic syndrome, prevent migraines, improve sleep quality, and aid vitamin D metabolism. You have hundreds of benefits to derive from magnesium. It is high time you started to.