12 evidence-based health benefits of magnesium

1. Involved in Biochemical Reactions:

• Magnesium is present in every cell of the body and is crucial for over 600 biochemical reactions, including energy creation, protein formation, gene maintenance, muscle movements, and nervous system regulation.

1. Boosts Exercise Performance:

• Magnesium helps move blood sugar into muscles, dispose of lactate, and studies suggest it may enhance exercise performance, particularly in older adults and those with magnesium deficiency.

1. May Combat Depression:

• Low magnesium levels are linked to an increased risk of depression. Supplementing with magnesium may help reduce symptoms of depression, as observed in studies.

1. Supports Healthy Blood Sugar Levels:

• Magnesium deficiency is associated with low blood levels in people with type 2 diabetes. Supplements may enhance insulin sensitivity and regulate blood sugar levels.

1. Promotes Heart Health:

• Magnesium supplements may help lower high blood pressure levels and improve various risk factors for heart disease, although more research is needed.

1. Anti-inflammatory Benefits:

• Low magnesium intake is linked to increased inflammation. Magnesium supplements have been shown to reduce markers of inflammation.

1. May Help Prevent Migraines:

• People with migraines may have low magnesium levels. Supplementing with magnesium may prevent and treat migraine headaches.

1. Improves PMS Symptoms:

• Magnesium supplements may help relieve symptoms of premenstrual syndrome (PMS), including bloating, depression, and anxiety.

1. Promotes Bone Health:

• Magnesium is crucial for maintaining bone health and protecting against bone loss. Higher magnesium intake is associated with increased bone mineral density.

1. Supports Better Sleep:
   • Magnesium regulates neurotransmitters involved in sleep and may help treat insomnia, leading to improved sleep quality.
2. Reduces Anxiety Symptoms:
   • Some studies suggest that magnesium helps treat and prevent anxiety. Increased magnesium intake is associated with a lower risk of depression and anxiety.
3. Safe and Widely Available:
   • Magnesium is essential for health, and the recommended daily intake can be obtained from various foods or supplements.

It’s important to note that if considering magnesium supplements, it’s advisable to consult with a healthcare professional, especially for individuals taking certain medications. The article emphasizes the importance of a balanced diet and concludes by highlighting the safety and availability of magnesium from both food and supplements.

Author: Chetan Raj