A few days ago a friend of mine asked me about Magnesium I was thinking to myself… well there are lots of things to talk about Mg there are books specialized in this mineral but what I should know about Mg.
Magnesium is the fourth most abundant mineral in the human body.
It plays several important roles in the health of your body and brain.
However, you may not be getting enough of it, even if you eat a healthy diet.
Here are 10 evidence-based health benefits of magnesium.
Magnesium is a mineral found in the earth, sea, plants, animals and humans.
In fact, every cell in your body contains it and needs it to function.
In fact, it’s involved in more than 600 reactions in your body.
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles.
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity.
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease.
In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness.
Nonetheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be dramatic.
Magnesium also benefits people with type 2 diabetes.
Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin’s ability to keep blood sugar levels under control.
Additionally, research indicates that people with a low magnesium intake have a higher risk of developing Diabetes.
Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group.
However, these effects may depend on how much magnesium you’re getting from food.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels .
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur.
In one study, supplementing with 1 gram of magnesium provided relief from an acute migraine attack more quickly and effectively than a common medication.
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It’s characterized by an impaired ability of muscle and liver cells to properly absorb sugar from your bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.
One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels.
Premenstrual syndrome (PMS) is one of the most common disorders among women of childbearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS.
Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men and 310–320 mg per day for women.
You can get it from both food and supplements.
The following foods are good to excellent sources of magnesium.
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
- Spinach, boiled: 39% of the RDI in a cup (180 grams)
- Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Black beans: 30% of the RDI in a cup (172 grams)
- Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
- Halibut: 27% of the RDI in 3.5 ounces (100 grams)
- Almonds: 25% of the RDI in a quarter cup (24 grams)
- Cashews: 25% of the RDI in a quarter cup (30 grams)
- Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
- Avocado: 15% of the RDI in one medium avocado (200 grams)
- Salmon: 9% of the RDI in 3.5 ounces (100 grams)
Hope this information is useful. If you want to know more about Magnesium benefits or maybe you want to have a personal consultation with me you can contact me here at my website www.andreapuentes.com or in my Facebook site Andrea puentes holistic nutritionist and health coach.
Otherwise you can find out more by going to this link which can give you the latest information if you want to know more. www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2
With gratitude. 🌿