Magnesium is a mineral found in nature as the eighth most abundant element in the Earth’s crust. While it is an essential element in the life of plants and animals, magnesium is an essential micronutrient that plays a key role in many bodily processes in humans. There are many health benefits of magnesium. Read on to learn more.
What is Magnesium?
Magnesium is a mineral that is essential for critical body functions such as muscle, nerves, heart and bone function. It is also an electrolyte, which means that it carries an electric charge when dissolved in body fluids such as blood. However, the majority of magnesium in the body is bound to proteins or stored in the skeleton. About half of the magnesium in the body is in the bones, and less than 1 per cent is in the bloodstream. Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse chemical reactions in the body, such as muscle and nerve function, blood glucose control and protein synthesis. It is required for energy production, glycolysis and oxidative phosphorylation.
Health Benefits of Magnesium
Getting enough magnesium can help prevent or treat chronic diseases such as Alzheimer’s Disease, type 2 diabetes, cardiovascular disease, bone disease, muscle cramps and more. Health benefits of magnesium include:
- Helps prevent diabetes – Studies have shown that higher levels of magnesium reduce the risk of developing diabetes.
- Helps relieve migraine symptoms– Some people have reported that higher doses of magnesium have helped relieve migraine symptoms.
- Helps with anxiety and depression – Taking magnesium can play a role in mood disorders such as anxiety and depression.
- Helps with constipation – Taking magnesium by mouth is helpful as a laxative for constipation.
- Improves bone health – Magnesium can improve bone health by helping to regulate calcium and vitamin D levels, which are vital for bone health. Researchers have found a significant association between magnesium intake and bone health. Getting enough magnesium in the diet can help maintain musculoskeletal health and prevent age-related conditions such as osteoporosis and bone fractures.
- Helps with asthma attacks – Administering magnesium intravenously can help treat sudden asthma attacks.
- Helps reduce the risk of colon cancer – research shows that eating more foods with magnesium in them can reduce the risk of colon cancer.
- Lower cholesterol levels – Taking magnesium chloride and magnesium oxide slightly lowers LDL cholesterol levels.
- Helps prevent kidney stones – Some research shows that taking magnesium by mouth could prevent kidney stones from forming.
- Improves heart health – A study has shown that higher levels of magnesium have a protective effect on heart health.
- Helps prevent insomnia – Magnesium has a calming effect on many people, which may improve sleep. The study has shown that the rates of restless legs syndrome in participants decreased and that the overall sleep efficiency improved.
- Reduces heartburn symptoms – Taking magnesium by mouth as an antacid reduces the symptoms of heartburn and indigestion.
- Helps with muscle cramps – Taking magnesium orally or applying magnesium oil topically can prevent or treat muscle cramps.
Magnesium deficiency
Magnesium deficiency can cause symptoms such as: irregular heartbeat, headaches, high blood pressure, seizures, loss of appetite, muscle cramps, fatigue or weakness, personality changes, mental disorder and nausea and vomiting. It is important to get magnesium from food or supplements. Foods high in magnesium include green leafy vegetables, legumes, nuts and seeds, wholegrains, plant-based milk, bananas, avocados and cauliflower.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.