Antioxidants may make headlines in the newspapers, but magnesium may be one of the most important minerals for health, so let's find out more about the benefits of this mineral.
The mineral magnesium supports many functions in our body to maintain our health.
Research shows that magnesium supports muscle and nerve function, helps regulate blood sugar levels, promotes normal blood pressure, and improves bone health.
Many people are unaware of this power because it is overshadowed by other minerals and vitamins such as calcium or vitamin D. If you are at risk of developing Type 2 diabetes, this may be one of the most important potential benefits of magnesium for you.
A 2016 review of studies involving more than 600,000 men and women suggested that people with a higher magnesium intake had a 17 percent lower risk of developing Type 2 diabetes compared to those with the lowest intake.
While many people know that calcium, vitamin D and vitamin K2 are essential for building bones, few realize that magnesium is just as important. In fact, increasing calcium levels without adding magnesium can be less effective and can actually increase the likelihood of heart disease.
In the area of bone health, it is important to maintain a balance of 2 to 1, from calcium to magnesium. If you are taking calcium supplements that do not contain magnesium, you may disturb the 2 to 1 balance.
After reviewing 34 randomized double-blind studies that included more than 2,000 people with hypertension, the researchers found that taking a magnesium supplement was associated with an almost two-point decrease in systolic and diastolic blood pressure, namely the first and second.
The numbers are in the blood pressure reading. However, if you have not yet developed hypertension, do not take magnesium as a prophylactic – a 2009 study showed that the addition of the nutrient does not affect blood pressure levels in people who already have normal blood pressure.
Migraine prevention :
Can magnesium help stop migraines Some research suggests that people who suffer from chronic migraines may also experience magnesium deficiency.
In a 2016 review of 21 published studies, migraine-prone people who took magnesium supplements had a decrease in the frequency and intensity of painful headaches.
Improve your athletic performance :
Professional athletes stock up on types of foods rich in magnesium, here's why. Research on mice suggests that magnesium plays two main roles in helping you perform better:
it helps nourish your muscles by promoting the flow of glucose to them and helps your body eliminate lactic acid, a byproduct of exercise that can lead to post-training stiffness.
Reduce stress levels :
Several studies have found that magnesium may play a role in reducing stress and anxiety symptoms. If you crave chocolate and you're feeling stressed, there may be a good reason. Dark chocolate is rich in magnesium.
May your mood improve. If you suffer from depression, your diet can play a role.
Research has linked magnesium deficiency to an increased likelihood of depression in people under the age of 65 – but studies are still ongoing on whether increasing magnesium intake can help relieve symptoms of depression.
Reduce inflammation :
Chronic inflammation has been linked to everything from an increased risk of Type 2 diabetes to cardiovascular and other chronic diseases.
One small but interesting study looked at the role that magnesium plays in the markers of inflammation in overweight middle-aged women.
While women with the lowest magnesium levels had the highest levels of inflammation, taking 250 mg of magnesium for two months did not seem to affect inflammation. However, magnesium intake has been associated with a decrease in body fat, a known factor in inflammation.
Make sure you get enough magnesium; about 70% of humans do not get enough magnesium levels in their diet. If you're worried about your levels dropping, consider taking the test. There is research that suggests that magnesium can be toxic in high doses, so talk to your doctor before taking supplements.
Add magnesium to your diet leafy vegetables, spinach, cabbage, nuts, whole grains, beans, peas, and fruits are good sources of magnesium. If these foods are part of your daily diet, you should have adequate magnesium levels and not need supplements.
