Magnesium’s Top 10 Health Benefits – Side Effects, Dosing, Sources

Magnesium's Top 10 Health Benefits - Side Effects, Dosing, Sources

Are you receiving enough magnesium, your body’s “Master commander”?
Magnesium is an important element for bones and muscles, as you surely well know. But it’s also necessary for the health of your heart, brain, and neurological system, as well as the production of antioxidants to fight disease and the normal functioning of hundreds of enzymes that govern and regulate the body.
Magnesium shortage wrecks havoc on your cells, and the damage becomes worse as you get older. The largest quantities of magnesium in the body, after bones, are found in the heart and brain, which is why a deficit can be fatal.

Despite this, up to 75% of North Americans may be low in magnesium. The Food & Nutrition Board of the National Academy of Sciences in the United Declares simply states,

Magnesium’s Top 10 Health Benefits

Magnesium has so many health advantages that it’s tough to pick just seven. Magnesium, on the other hand, plays a critical role in the following disorders, according to the National Institutes of Health:

1. Insomnia is relieved.

Are you short on time with the Sandman? Many of us have trouble sleeping. In reality, about half of all older persons suffer from insomnia, which manifests itself as difficulties falling asleep, waking up early, or not feeling refreshed after a restless night’s sleep. This is due to a combination of causes, including changes in your circadian cycles and lifestyle circumstances, as well as a lack of nutrition. You’ve probably heard that magnesium aids sleep. In reality, it’s a critical sleep vitamin that must be consumed or taken in supplement form and digested effectively in order to achieve a decent night’s sleep.

Magnesium relaxes your muscles, preparing your body for sleep. It also helps to “turn off your thoughts” and relaxes your nerves by controlling two neurotransmitters, or brain messengers, that keep you alert. Magnesium is also required for the proper functioning of the “biological clock” and sleep cycle. Getting enough of this mineral might help you sleep better and stay asleep longer.

Magnesium supplements were shown to be particularly beneficial in improving sleep efficiency, sleep duration, and reducing early morning awakenings in older persons, according to a 2012 study.

Restless? Magnesium may also help to avoid restless leg syndrome, which causes some individuals to lose sleep. Magnesium is considered to achieve this not just by relaxing muscles, but also by decreasing inflammation and assisting in the production of melatonin and glutathione, two important sleep-inducing substances. Magnesium and melatonin pills complement each other well. In a 2011 research, older individuals with insomnia who took both magnesium and melatonin found it easier to fall asleep, slept better, slept longer, and woke up feeling more awake.

2. Your Heart Is Safe

If you’re a sportsperson, you already know how crucial magnesium is for your muscles. So, what about your body’s most vital muscle? Lower magnesium levels in the diet are linked to an increased risk of heart disease. Magnesium feeds the heart, preserves the heart’s pump, prevents heart attacks, and gives the heart and blood arteries flexibility.

Magnesium, according to a 2016 study, decreases calcium buildup in the heart and arteries (called coronary artery calcification). This is an atherosclerotic marker as well as a predictor of cardiovascular mortality. When compared to individuals with the lowest serum magnesium, those with the greatest magnesium had a 42 percent lower risk of coronary artery calcification. They also had a 48 percent decreased chance of developing hypertension. and 69% lower odds of myotonic dystrophy (muscle wasting disease that affects many muscles including the heart).

When you consider how little your heart is in comparison to the rest of your body, you’ll realize how hard your heart has to work every second of every day to keep you alive. It takes a tremendous lot of energy to do this. Adenosine triphosphate (ATP) is the energy that powers your heart. It’s made up of the things you eat (especially glucose from carbs). However, without magnesium, it is impossible to produce ATP. Magnesium is required for all three phases of the glucose-to-ATP conversion process. To be utilized by the organism, ATP must first bind itself to a magnesium ion; magnesium is found in every ATP molecule.

3. Asthma is fought using this product.

Shortness of breath, chest tightness, and difficulty sleeping due to coughing or wheezing are all signs that you have asthma. Magnesium is frequently used in hospitals as a treatment for life-threatening asthma. If you go to the ER with a severe attack, you could be given magnesium to help your lungs breathe easier by stopping bronchial muscle spasms (which cause constriction in the tubes transporting air to the lungs). This is done to alleviate the symptoms, but it’s also possible that insufficient magnesium is the root of the problem.

There is evidence that persons who consume foods high in vitamins C and E, beta-carotene, flavonoids, selenium, and magnesium have reduced asthma rates. These nutrients help protect cells from harm. Magnesium supplements can also assist children and adults manage non-extreme forms of the condition on a regular basis. Even when you aren’t having an episode, magnesium relaxes the bronchial muscles (bronchodilation). According to studies, magnesium achieves this either by blocking calcium (which can diminish dilatation) or by maintaining a necessary link to the enzyme adenylyl cyclase, which is essential for cell activity.

4. High Blood Pressure is Reduced

You could believe that stress, a lack of exercise, being overweight, or eating too much salt cause high blood pressure. However, these might aggravate the problem that already exists in your arteries, which is caused in part by a mineral deficit.

Magnesium helps to keep your blood pressure under control. It relaxes “smooth muscle” cells, which are found in your veins and arteries, allowing blood to flow freely. It also controls other minerals that are important for blood pressure, keeps the sodium-potassium balance in check, and aids calcium absorption (and not be deposited in arteries). As a result, magnesium has both direct and indirect effects on the risk of high blood pressure.

In a 2013 study, researchers looked at not just how much magnesium benefits participants ate, but also how much was really absorbed by their bodies to see if it reduced risk. Even after taking into account other factors of their lifestyle and food, researchers discovered that “absorbed magnesium” was related with a 21% decreased incidence of hypertension in over 5,500 persons aged 28 to 75.

Magnesium was also found to lessen the incidence of high blood pressure in a 2017 clinical evaluation encompassing 20,119 instances of hypertension (and 180,566 persons). Taking 100 mg of magnesium per day was linked to a 5% drop in blood pressure.

5. Pregnancy

During pregnancy, magnesium is thought to be an effective therapy for pre-eclampsia and eclampsia.

Magnesium shortage during pregnancy might lead to developmental problems. Magnesium supplementation lowered the risk of low birth weight and reduced the prevalence of neonatal jaundice and Hospital treatment.

During pregnancy, magnesium-supplemented women were considerably less likely to require Hospital treatment.

Magnesium supplementation improved metabolic state and pregnancy outcomes in women with pregnancy-induced diabetes.

The transfer of high quantities of magnesium from the mother’s blood to the fetus, along with other nutrients, may have a role in post-partum depression (by causing magnesium benefits deficiency in the mother)

6. Improves Digestion and Reduces the Symptoms of Constipation

Pay attention to your instincts. Resolve a digestive issue before it becomes a chronic one. The food you eat isn’t being correctly digested, whether you have acid reflux, constipation, gas, bloating, or indigestion. This lowers your body’s capacity to absorb nutrients from food, which might lead to long-term health problems.

Did you know that food cannot be digested without the presence of magnesium? Your digestive problems are caused by a lack.

Your body can’t accomplish the “mechanics” of digestion, generate hydrochloric acid (stomach acid), make carbohydrate, protein, and fat digesting enzymes, or repair and preserve your digestive organs without magnesium (esophagus, stomach, intestines, pancreas, colon).

Magnesium is activated as soon as you put food in your mouth. It aids the digestive process by promoting the production of enzymes in your saliva that break down food into smaller pieces. Magnesium is required for the hormones that signal your stomach to make digestive acid; without it, you won’t be able to digest food. Food passes through your stomach and into your intestines, where additional pancreatic enzymes break it down into small enough pieces to be absorbed as nutrients. Magnesium is required for the pancreas to produce these important enzymes. Magnesium also helps to maintain the health of the pancreas, reducing the risk of pancreatitis and pancreatic cancer.

Many people believe that acid reflux (heartburn) and GERD are caused by too much stomach acid, however they are really caused by too little stomach acid. Magnesium shortage has an impact on these illnesses as well. How? A faulty esophageal sphincter causes GERD and acid reflux. This can arise as a result of bacterial overgrowth caused by a lack of stomach acid. Magnesium helps to produce stomach acid, which helps to decrease harmful bacteria in the gut.

7. Helps to Prevent Diabetes

Are you on the verge of a nervous breakdown? When you’re pre-diabetic, you may question what precautions you should take to avoid becoming type 2 diabetes. Getting adequate magnesium benefits is, once again, a natural way to stay healthy. Magnesium has a crucial role in insulin sensitivity. It’s no surprise that metabolic illnesses like type 2 diabetes and insulin resistance are linked to magnesium deficiency.

According to 2014 research, magnesium shortage is linked to the “acute phase response,” which contributes to type 2 diabetes. Supplements were provided to persons who appeared to be in good health but had low magnesium levels due to prediabetes. Magnesium supplementation reduced their C-reactive protein levels. Diabetics have a high level of C-reactive protein.

Magnesium benefits insufficiency has also been associated to poor glycemic control, diabetic retinopathy (eye damage leading to blindness), nephropathy (kidney damage leading to renal failure), neuropathy (nerve damage), and foot ulcers in those who already have type 2 diabetes. As a result of the rise in these illnesses among type 2 diabetics, scientists strongly advise supplementing with magnesium.

Have you been diagnosed with type 1 diabetes? Magnesium supplementation, according to the American Diabetes Association, can help people with insulin-dependent diabetes live healthier lives. It cites studies that demonstrate people with type 1 diabetes who took magnesium had better metabolic control, higher good (HDL) cholesterol, and lower triglycerides, all of which lessen the risk of heart disease.

8. Aids in Bone Health

You’re well aware that calcium is required for bone development. Calcium, however, is only one of numerous elements necessary for strong and pliable bones. Magnesium benefits, its companion, is equally important (and is aided by minerals like boron, copper, nickel, phosphorus, silicon, and zinc). Magnesium is a metal that is abundant in bones, allowing them to be as strong and bendable as metal! About 25 grams of magnesium are found in an adult’s body, with over half of that being in the bones.

Magnesium is known to reduce the rate that bones degrade or break down. And magnesium deficiency can result in fragile bones. A 2013 study says that a balanced level of magnesium within bones is crucial for bone health — too little magnesium contributes to bone loss by:

  • Affecting the production of “crystals” in bone cells.
  • Having an effect on how much parathyroid hormone is produced. (Parathyroid hormone regulates the amount of calcium your body absorbs.)
  • Inflammation of the bones is the result of this.

Magnesium is consequently essential for bone health. People who consume more magnesium through food and supplements have better bone mineral density, according to research. This is critical in preventing bone fractures and osteoporosis. Check out our top Osteoporosis Treatment article to learn more about the disease.

9. Cardiovascular Health

Magnesium is necessary for the heart’s regular electrical activity and offers cardiovascular benefits, including as expanding blood arteries, boosting fat metabolism, lowering inflammation, and suppressing blood platelet aggregation.

Low magnesium levels and dietary magnesium limitation have been shown to cause cardiac arrhythmias. An abnormally low level of circulating magnesium benefits has been linked to an increased risk of cardiac arrest.

A 30 percent reduced risk of cardiovascular disease was linked to an increase in circulating magnesium, whereas dietary magnesium was linked to a 22 percent lower risk of ischemic heart disease.

10. Fibromyalgia

Supplemental magnesium dramatically decreased the pain associated with fibromyalgia in many clinical studies.

Symptoms of Magnesium Deficiency

According to certain studies, magnesium insufficiency has reached pandemic proportions. What is the reason behind this? Stress is one of the leading causes of magnesium deficiency in our body. Excessive exercise, processed food (including many meals fortified with calcium but not magnesium), extended exposure to light from a computer screen (which prevents your hypothalamus gland from producing healing hormones), and mental stress can all contribute to this stress. Stress may also harm and inflame your stomach, which is where magnesium is absorbed.

Magnesium benefits insufficiency symptoms are difficult to define since they can manifest in any region of the body. Mild symptoms include difficulty focusing, dizziness, and heavy menstrual bleeding, as well as weariness, headaches, facial twitching, and heart palpitations. Constipation, food cravings, loss of appetite, muscular cramps, irritability, and anxiety are all common symptoms.

How to Increase Magnesium Levels Effectively

The first step is the same every time. Begin consuming foods high in the vitamin on a regular basis, just as you would for any other shortage. Make an effort to include as many of these items as feasible in your high-potency meal plan.

Do you have any questions about which foods contain magnesium? See our Magnesium-Rich Foods page for more information.

However, most studies agree that if your body is already in a condition of deficiency, getting a therapeutic dosage of any vitamin through meals alone is unlikely. Supplementation is the only way to make up for your deficit.

How to take it: You know that a magnesium supplement can’t do work on its own. First, it requires its close companion, calcium, to be in the right balance or ratio; the absorption and metabolism of calcium and magnesium are dependent on each other. So, a ratio of 2:1 calcium to magnesium is optimal. (Too much magnesium without calcium can bring unpleasant side effects including diarrhea, nausea, muscle weakness and irregular heartbeat.)

Magnesium benefits and calcium require “cofactors,” or partners, in order to assist bones, muscles, the heart, and other bodily functions. Vitamin D3, vitamin K2, boron, and trace minerals are all required. The mineral boron, for example, prevents calcium and magnesium from being expelled in urine, whereas silicon aids in the absorption of calcium and magnesium by the body. As a result, these booster nutrients must be included in every effective bone-building and illness-prevention plan.

All of this has been taken into account in AlgaeCal Plus, which includes not just plant-based calcium but also 350 milligrams of magnesium per day, vitamins K2, D3, C, boron, and trace minerals

In fact, it has the ideal 2:1 calcium to magnesium ratio that we just discussed. As a result, AlgaeCal Plus can help avoid magnesium deficit while also improving bone density.

Tags: body care, Pregnancy, vitamins

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