If you haven’t already been taking this long-touted essential vitamin, then what are you waiting for? Not only does magnesium play a role in enzymatic reactions for food metabolism, it induces the combination of fatty acids and proteins, and the transfer of impulses to the nerves.
In fact, about 60 percent of the 25 gram of magnesium contained in the body is stored in the skeletal system. Guess where the other 40 percent is? In bodily fluids, muscle, and soft tissues.
Studies show that magnesium is essential for the proper functioning of enzymes. Taking magnesium might also be helpful in reducing premenstrual symptoms.
Benefits of magnesium
Here, we compiled a list of seven health benefits that have been linked to magnesium.
Helps in the absorption of calcium
You’ve probably heard this one before: Calcium is vital for maintaining bone health and preventing osteoporosis. Well, without magnesium, a high intake of calcium may increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.
See why anyone who takes calcium supplements should also take magnesium?
Improves bone health
Indeed, everyone needs magnesium for proper bone formation. It helps absorb calcium into the bone and significantly helps in trigger off vitamin D in the kidneys.
Consuming magnesium improves the density of bones, enhances the formation of bone crystal, and lowers the risk of osteoporosis in menopausal women.
Decreases the risk of developing diabetes
If we’re going to talk about magnesium, we most definitely have to talk about its impact in lowering the risk of diabetes. Adequate magnesium consumption can positively affect carbohydrate and glucose metabolism in the body, thereby decreasing the risk of developing type 2 diabetes.
Several studies have shown further evidence of an improvement in insulin sensitivity if between 300 and 365 mg magnesium supplement is consumed daily.
Relieves migraine headaches
Magnesium is vital for relieving and preventing headaches. Some studies proffer magnesium therapy for migraines, but it should only be administered by a health professional.
Lowers the risk of heart-related diseases
If you want to maintain overall muscle and heart health, magnesium consumption is necessary. In fact, it can lower the risk of atherosclerosis and high blood pressure.
According to results from the Framingham Heart Study, a 58 percent lower chance of coronary artery calcification and abnormal heart rhythm was reported for people with the highest intake of magnesium.
The NIH also associates a lower risk of cardiovascular disease and of ischemic heart disease to higher magnesium levels in the blood. They also warn that the risk of stroke may reduce due to higher magnesium levels.
However, it is important to note that magnesium supplements may lower blood pressure to only a small extent.
Controls anxiety levels
Did you know that reductions in magnesium levels have been associated with to increased levels of anxiety? Well, high magnesium intake can significantly control a person’s reaction to stress.
According to research, a low-magnesium diet may alter the good bacteria in the gut, resulting in anxiety-based behavior.
Relieves symptoms of PMS
Magnesium, especially when taken with vitamin B6 can help in relieving symptoms of premenstrual syndrome (PMS), such as sleeplessness, bloating, breast tenderness, swelling in the legs, and weight gain.
Is there anything like magnesium deficiency?
In young people, magnesium deficiency is mostly rare, but in older people, symptoms may include nausea, fatigue, numbness, seizures, loss of appetite, personality disorders, and heart palpitations,
Magnesium deficiency can lead to low calcium levels in the blood, oronary heart diseases, osteoporosis, insulin resistance, metabolic syndrome, and coronary heart disease.
What is the degree of magnesium absorption?
Magnesium has a medium level of absorption and retention in the body for use.
However, this isn’t guaranteed–effective magnesium absorption depends on your gut health, magnesium quantity in diet, overall diet, and the magnesium status of a person.
Sources of magnesium
Sunflower seeds, boiled spinach, almonds, wheat cereal, roasted cashews, shrimps, plain soymilk, cooked broccoli, peanut butter, cooked brown rice, wheat bread, banana, cooked black beans, cooked black-eyed peas, and kidney beans are some foods high in magnesium.
Side effects of magnesium
It is unlikely to suffer an overdose of magnesium through dietary sources, because any excess magnesium that is consumed in food will be eliminated in the urine.
However, gastrointestinal problems like diarrhea, nausea, and bloating have been reported after some high magnesium intake.
Anyone battling low blood pressure, depression or kidney disorder should steer clear of magnesium supplements, except on their doctor advice.
Magnesium supplements may interact with the following drugs, so it is best to check with a doctor before taking them.
- Dabrafenib
- Digoxin
- Eltrombopag
- Elvitegravir
- Gefitinib
- Ketoconazole
- Ledipasvir
- Levomethadyl
- Licorice
- Mycophenolate Mofetil
- Mycophenolic acid
- Pazopanib
- Phenytoin
- Quinine
- Raltegravir
- Rilpivirine
- Vismodegib
Bottom line
Magnesium supplements work best when taken with other vitamins and minerals. However, it is best to get nutrients through food–a balanced diet will easily give you all the daily requirements for magnesium. Supplements should only serve as backup, and of course, under medical advisement.
