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28 Mar

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8 Evidence-Based Health Benefits of Magnesium

Magnesium is the fourth most abundant mineral in our body, and it’s essential for the proper function of multiple reactions that help in the health of your Body and Brain. Approximately 60% of the magnesium is found in your bones, while the rest is in muscles, soft tissues and bodily fluids, including blood1

1.   Magnesium is vital in 100s of Bodily Biochemical Reactions2, including:

  • Energy creation to help convert food into energy.
  • Protein formation to help create new proteins from amino acids.
  • Gene maintenance helping create and repair DNA and RNA.
  • Muscle movements, as part of the contraction and relaxation of muscles.
  • Nervous System Regulation to help regulate neurotransmitters, which send messages throughout your brain and nervous system

2.    Magnesium Boosts Exercise Performance

It is shown, that you may need 10–20% more magnesium while exercising, compared to when you’re resting, depending on the activity3

Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue4

Magnesium can boost exercise performance for athletes, the elderly and people with chronic disease5, 6, 7

In one study, volleyball players who took 250 mg of magnesium/day experienced improvements in jumping and arm movements8

In another study, athletes who took magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels9

 

3.    Magnesium Fights Depression

Magnesium plays a critical role in Mood and Brain function, and low levels are linked to an increased risk of depression10, 11

One analysis in over 8,800 individuals, found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression12

Some experts believe the low magnesium content of modern diets may be the driver of many cases of depression and mental illness13 . However, others emphasize the need for more research in this area14

Nonetheless, supplementing with magnesium may help reduce symptoms of depression — and in some cases, with dramatic positive results13, 15 . In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug15

 

4.    Can benefit people with Type 2 Diabetes.

Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium. This can impair insulin’s ability to keep blood sugar levels under control1, 16.  In addition, research indicates that people with low magnesium intake have a higher risk of developing diabetes17, 18

One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes19

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 group20.

 

5.    Magnesium has Anti-Inflammatory Benefits

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease21, 22, 23

Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with pre-diabetes24, 25, 26

In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation.

 

6.    Can Help Prevent Migraines

Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient27. In fact, a few encouraging studies suggest that magnesium can prevent and even help treat migraines28, 29

In one study, supplementing with 1 gram of magnesium provided relief from an acute migraine attack more quickly and effectively than a common medication30

Also, magnesium-rich foods can help reduce migraine symptoms31

 

7.    It Reduces Insulin Resistance

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 deficient3

In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium through urine, further reducing your body’s levels32

Fortunately, increasing magnesium intake can help. One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels33, 34, 35, 36

 

8.    Magnesium Helps reduce PMS Symptoms

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.

Magnesium has been shown to improve mood, reduce water retention and other PMS related symptoms37, 38

 

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Source 31 Source 32 Source 33 Source 34 Source 35 Source 36 Source 37 Source 38
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