Updated: Apr 6
Magnesium is the fourth most abundant mineral in the human body and is involved in hundreds of biochemical reactions in both the body and brain. These include digestion, synthesis of proteins, repair of DNA and RNA, energy production and regulation of the nervous system.
In fact, every single human bodily cell requires magnesium to function which makes it one of the most necessary vital minerals. Around 60% of magnesium is stored in the bones and the rest can be found in the muscles, tissues, organs and bodily fluids. Magnesium can be found in the earth, sea, plants and animals, yet many of us still find ourselves deficient. We cannot produce magnesium within ourselves so our intake must come from our diet.
The recommended daily dose of magnesium is 400-420mg for men and 320-360mg for women.
Magnesium deficiency (hypomagnesemia) can result in many health issues including diabetes, diarrhea, muscle cramps, nerve dysfunction, headaches, depression, osteoporosis, muscle fatigue, high blood pressure and asthma.
There are many kinds of magnesium supplements available including:
Click here to find out more about the characteristics of each type of magnesium.
5 Benefits of Magnesium Include:
1. Treats Migraines and Headaches
Migraines come on extremely quick and can lead to severe headaches, nausea, vomiting, photophobia and optical issues. If you've ever suffered from a migraine you know just how rendering to your daily functionality they can be, often leaving the victim unable to see properly, move without feeling nauseas or vomiting and very sensitive to light. Recurring frequent migraines can actually lead to disabilities. Many studies show that sufferers of migraines show significantly lower levels of magnesium in their systems than people who do not suffer and the use of magnesium supplementation can reduce the symptoms to great effect.
2. Reduces Inflammation
Every disease within the body starts with an inflammation of some kind. If left untreated, inflammation gradually becomes chronic and leads to discomforts, illness and eventually serious disease such as heart attacks, strokes, diabetes, Alzheimer's disease and even cancer. These inflammation can be prevented with the proper diet and intake of essential nutrients. Magnesium has been shown to not only contribute to preventing inflammation in the body, but can be used directly to reduce inflammation too.
3. Relieves PMS
Magnesium has been shown to reduce common symptoms of premenstrual syndrome (PMS), including swelling of the breasts and abdomen, mood, and pain from headaches and muscular cramping. It can help to balance the female hormones which is generally the main attributing factor for PMS symptoms. Magnesium is important in regards to managing the bodies reaction to stress and studies show that magnesium supplementation (especially when combined with vitamin B6) can be effectively used to reduce the chronic symptoms of PMS and menopause in females.
4. Prevents Diabetes
As Magnesium is directly linked with regulating blood sugar levels in the body, magnesium deficiency can lead to both type 1 and 2 Diabetes, although more apparent in type 2. This is due to low levels of magnesium being associated with insulin resistance. This is when the body cannot produce sufficient amounts of insulin. Magnesium also helps to regulate glucose within the body which is another big contributing factor in type 2 Diabetes.
A medical study involving pre-diabetics from 2013 showed that most participants showed insufficient levels of magnesium, those with the highest levels of magnesium showed a massive 71% reduction in metabolic issues related to the condition.
5. Strengthens Bone Structure
As Magnesium is essential for allowing the body to absorb calcium. Without enough magnesium the body, the metabolic impact of calcium is weakened and the body is unable to attain the necessary levels needed to strengthen the bone structure. Magnesium, together with the thyroid and parathyroid glands, play an important role in supporting bone health. They stimulate the thyroid’s production of calcitonin (hormone responsible for preserving bones), and regulating the parathyroid hormone (responsible for regeneration of bones). As most of the bodies magnesium is stored in the bones, deficiency in magnesium can lead to weakened bones which can lead to conditions such as osteoporosis.
Foods rich in magnesium include:
Fatty Fish (salmon, halibut, mackerel)
Legumes (chickpeas, lentils, soybeans)
Seeds (flax, chia, pumpkin)
Nuts (almonds, cashews, peanuts, brazil nuts)
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