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Magnesium is one of the many minerals your body needs to stay healthy and happy, but like other minerals, we often don’t have enough of it. You may understand the nutritional value of iron and know how to supplement calcium, but you may not know exactly how these important nutrients help your health.
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When it comes to magnesium, from improving sleep to improving athletic performance, WH summarizes the health benefits you may not know but should know more about, and how to incorporate them into your lifestyle and diet.
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Advertisement (Continue reading this article) What is magnesium?
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First, magnesium is a vital nutrient or “cofactor” in multiple systems in your body, which basically means that your body can’t function properly without it.
“Magnesium is an important mineral in the body, serving as an auxiliary to more than 300 different enzyme systems and playing a role in various processes such as the regulation of muscle and nerve function, blood sugar control, and blood pressure regulation. ” Nutritional Therapist at David Said Dr. Andy Daly of Jack Clinic.
A growing body of research supports magnesium’s link to improved sleep, cognitive function, and even the reduction of menstrual cramps. According to the Sleep Foundation, a study of adults with insomnia symptoms found that magnesium supplementation helped improve sleep quality. Meanwhile, another study found that participants who consumed magnesium had a 22 percent lower risk of developing type 2 diabetes.
How do you know if you are magnesium deficient?
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Magnesium can be found in foods such as almonds, broccoli and leafy green vegetables and can be obtained through diet or supplements. Dr Sayyada Mawji BEM, a general practitioner, shared: “The most effective way to get enough vitamins and minerals your body needs through diet is to eat a healthy, varied and balanced diet.”
“Foods rich in magnesium include leafy greens like spinach, avocado, nuts, seeds, beans, potatoes, whole grains, tofu, and fish like salmon and mackerel. If you’re unsure about your magnesium levels, ask Talk to the your doctor before starting supplementation,” he adds.
Most adults lack enough magnesium, and although signs of a magnesium deficiency are insomnia, muscle pain, or constipation, determining whether a person has enough magnesium is not so simple because most magnesium is found inside cells or bones, Dr. Daly said.
He adds: “Although blood sampling measurement is the most common method, this does not necessarily reflect total magnesium in the body or in specific tissues.” Based on the recommended daily dose (RDA), adults (19 The recommended dose is 400-420 mg per day for men and 310-320 mg per day for women.
Potential Benefits of Magnesium: 1. Promotes heart health
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Dr. Daly says magnesium helps regulate heart rhythm and maintain healthy blood pressure levels, and high blood pressure is linked to a number of health problems, including heart and circulatory conditions such as heart disease, stroke and kidney damage .
A scientific review examining the effects of magnesium supplements on heart disease (based on LDL cholesterol, HDL cholesterol and blood pressure levels) found that magnesium supplementation may be beneficial in patients who are already deficient .
Potential benefits of magnesium: 2. Helps relieve menstrual pain
If you’ve ever felt hunched over like a baby with a hot water bottle attached to your belly, you know how bad period pain can be. Of course, like anything, magnesium isn’t a magic bullet for eliminating cramps, but some research suggests that magnesium combined with vitamin B12 may help reduce PMS symptoms.
Potential benefits of magnesium: 3. Helps you exercise more
Magnesium plays a vital role in muscle function, preventing muscle cramps and even improving athletic performance. According to the American Women’s Health Association, a study of more than 2,500 women also found that women with higher magnesium intakes had more muscle mass than those with lower magnesium intakes.
Potential benefits of magnesium: 4. Helps bone health
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Magnesium is a mineral that plays a key role in bone density. “Magnesium is essential for bone formation and helps maintain bone density,” says Dr. Daly, which can reduce the risk of osteoporosis or fractures.
Potential benefits of magnesium: 5. Reduces inflammation
Since magnesium has anti-inflammatory properties, it can help reduce inflammation in the body. Remember: Chronic inflammation can lead to health problems.
Potential benefits of magnesium: 6. Relieves anxiety and depression
Dr. Daly says magnesium is truly a “mental health nutrient” because of its important role in the production of mood-regulating neurotransmitters. Recent research has found that magnesium supplementation can improve symptoms of anxiety and depression.
Potential benefits of magnesium: 7. Helps regulate blood sugar levels
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“Magnesium helps the body use insulin more efficiently and regulate blood sugar levels,” says Dr. Dally.
Potential benefits of magnesium: 8. Improves sleep quality
If you’ve seen the various TikTok posts touting the benefits of magnesium, you’ll notice that most of them have one thing in common: magnesium works wonders when it comes to sleep. Magnesium can produce a feeling of calm by activating the parasympathetic nervous system and relaxing muscle and nerve function, which can help improve sleep quality and reduce symptoms of insomnia.
Potential Benefits of Magnesium: 9. Relieves acid reflux or heartburn
Magnesium combined with hydroxide or carbonate ions can help neutralize stomach acid, thereby reducing symptoms of acid reflux and heartburn, Daly says.
foods rich in magnesium
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milk
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pumpkin seeds
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Chia seeds
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almond
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spinach
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cashew nuts
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peanuts
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black beans
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peanut butter
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Potato
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rice
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oatmeal
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banana
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salmon
Should you take magnesium supplements?
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In addition to your diet, you can also consider magnesium supplements: although the ingredients of supplements and foods are not the same, each has its own benefits and can be used to solve different health problems. Always consult your doctor before taking any type of magnesium supplement, especially if you have any underlying health conditions or are taking any medications.
4 common magnesium supplements:
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⚡️Magnesium citrate
Do you have constipation or digestive problems? Magnesium Citrate Can Help! “It works by drawing water into the intestines, which helps to soften stools and make them easier to pass. Magnesium oxide and magnesium hydroxide are also commonly used to relieve constipation, but may not be as effective as magnesium citrate “adds Dr. Daly. . .
⚡️Magnesium glycinate
Magnesium glycinate, another highly absorbed form, can help relieve anxiety and depression, help muscles relax, and improve sleep quality. “This is because magnesium glycinate is highly bioavailable, meaning it is easily absorbed by the body, and it also has a sedative effect.”
⚡️Magnesium oxide and magnesium hydroxide
This form of magnesium is not easily absorbed but can help reduce the symptoms of acid reflux and heartburn because it neutralizes stomach acid, says Dr. Daly. However, although magnesium supplements can help relieve the symptoms of heartburn and acid reflux, they should not be used as a long-term treatment. “Chronic heartburn and acid reflux may be a sign of a more serious underlying condition, and if you experience them frequently, please be sure to see your doctor if you have these symptoms.
⚡️Magnesium chloride
If you suffer from eczema or acne, magnesium chloride has anti-inflammatory and antibacterial properties that can help reduce skin inflammation, irritation, and infection. It can be used topically as an ointment, spray or solution and is often used to treat conditions such as acne, eczema, psoriasis and dermatitis. It can also be used to soothe and heal wounds, cuts and insect bites.
Keep in mind that magnesium chloride can cause skin irritation, so it’s best to test it or consult a healthcare professional before using any new skin care product.
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2024-01-09 10:04:23
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