Magnesium health benefits includes relieving constipation, strengthening bones, treating migraines and headaches, help manage diabetes, improves heart health, relieving premenstrual syndrome and relieving anxiety. Other benefits includes treating psychiatric dysfunction, preventing asthma, increasing energy levels, helping produce collage, regulating functions of the bladder, stimulating the absorption of minerals, preventing eclamptic attacks, and fighting inflammation.
Magnesium, a plentiful mineral in the body, is naturally found in various foods, added to food items, available in the form of supplements, and also present in certain medicines (for example, laxatives and antacids).
What is Magnesium?
Magnesium is a key mineral required by our body for maintaining its overall health. It is one of those essential minerals that assist in calcium absorption by the human body and plays a major role in the creation and strengthening of bones and teeth. In addition to that, it plays a role in more than 300 enzymatic reactions inside the body, including the breakdown of food, synthesis of fatty proteins and acids, and the transfer of nerve impulses.
The Importance of Magnesium
Health and medical experts normally stress the importance of incorporating enough mineral and vitamin intake into our regular diet. Magnesium happens to be an extremely crucial mineral for your health since it is required for over 300 biochemical responses in the body. It is the 4th most dominant mineral in the body, one that is somewhat responsible for numerous respects. Around half of our body’s overall magnesium reserve is present in our bones, whereas the rest of it is mainly found in the body’s organs and tissue cells. Even though the human body is quite efficient at controlling a steady level of magnesium, only 1% of it is available in the blood.
Food Sources of Magnesium
Natural sources of magnesium include leafy vegetables such as kale, sea vegetables, whole grains, legumes, seeds, and nuts. Other vegetables that can often be categorized as a good source of this mineral include beet greens, tomatoes, lima beans, sweet potatoes, pumpkin seeds, buckwheat flour, cornmeal, chocolate, peanuts, oat bran, dairy products, and fish. So what are the benefits of Magnesium? Here are 15 Impressive Benefits of Magnesium
1. Relieves Constipation
Magnesium is a quick remedy for constipation, and a high dosage of its water-soluble supplements is known to be effective even for the most serious cases of constipation. This is due to the laxative quality of magnesium that helps the intestinal muscles relax, thus helping establish a seamless bowel rhythm.
2. Strengthens Bones
Magnesium is essential for bone formation since it helps with calcium absorption, and plays a major role in activating vitamin D in the kidneys. Ideal magnesium intake is linked with better bone crystal formation, higher bone density, and a lower risk of osteoporosis in women once they have reached.
3. Treats Migraine Headaches
Magnesium deficiency is associated with factors that trigger headaches. People who suffer from migraine usually have lower levels of tissue magnesium and serum as compared to those who do not. Research suggests that magnesium supplements may help reduce or prevent symptoms of migraine headaches, however the results are still inconclusive.
4. Helps Manage Diabetes
Magnesium plays a key role in glucose and carbohydrate metabolism, so magnesium status can also affect the possibility of diabetes. Numerous studies have linked a higher magnesium intake with a lower risk of diabetes.
5. Improves Heart Health
Magnesium is critical to retain the health of your muscles, which include the heart, and for the transmission of electrical signals in the body. Sufficient magnesium intake is linked with a lower risk of hypertension, and atherosclerosis.
6. Relieves Premenstrual Syndrome
Ensuring an adequate consumption of magnesium, particularly combined with vitamin B6, may help alleviate symptoms of PMS, such as insomnia, bloating, weight gain, leg swelling, etc.
7. Relieves Anxiety
Fall in levels of magnesium, or fluctuations in the way that the mineral is processed, have been directly associated with high anxiety levels. This appears to related activity in the HPA axis, a set of 3 glands that regulate an individual’s reaction to anxiety.
8. Helps Treat Psychiatric Dysfunctions
Magnesium is well-known for curing some of the common psychiatric disorders like stress, panic attacks, undue agitation and stress.
9. Prevents Asthma
People suffering from chronic asthma may be able to stabilize their breathing patterns with magnesium supplements that help sooth bronchial muscles and manage breathing. Even breathlessness and wheezing can be alleviated to a great extent via the administration of magnesium intravenous.
10. Increases Energy Levels
Magnesium helps increase the production of energy in the body and it encourages enzyme activation to create cellular energy.
11. Helps Produce Collagen
Magnesium is key for making proteins that are gradually turned into collagen, which is a naturally occurring protein present in tissues like ligaments, the skin, and tendons. Moreover, it is present in the bones, cornea, cartilage, intervertebral discs, and blood vessels. The more collagen you have in your system, the stronger those body parts will become.
12. Regulates Functions of the Bladder
A lot of people with bladder issues and constant urge to urinate may find magnesium supplements to be especially relieving. Urination disorder can be the result of numerous problems like infections, nephritis, or interstitial cystitis. However, adequate magnesium intake can offer relief from such ailments.
13. Stimulates the Absorption of Minerals
It helps absorb key minerals and vitamins like calcium, potassium, phosphorus, and sodium. Mineral absorption typically occurs in the small intestine, which allows detoxification of numerous dangerous toxins.
14. Prevents Eclamptic Attacks
It is one of the most essential elements that help ensure a trouble-free pregnancy. Adequate intake of this supplement during expectancy can help minimize the risk of osteoporosis, as well as increase pain tolerance. This in turn helps in a smoother delivery procedure. Magnesium sulfate is the best remedy for stopping eclamptic attacks in expectant ladies who may suffer from high blood pressure.
15. Offers Anti-inflammatory Benefits
It’s deficiency is associated with chronic inflammation, which can contribute to chronic diseases and obesity. However, magnesium supplements can help reduce CRP and other inflammation markers in older adults, pre-diabetic people and overweight people.
Deficiency of magnesium, although rare, but is nevertheless prevalent, especially in older adults. It can result from excessive alcohol consumption, some health issues like gastrointestinal disorder, and the use of certain medications. Magnesium deficiency is linked with a range of serious health problems, such as osteoporosis, cardiovascular problems, insulin resistance, and metabolic syndrome. To minimize the risk of all such health maladies, incorporating an adequate amount of magnesium into your daily routine is necessary. Adults must aim for 400 to 420 milligrams a day (men), and 310 to 320 milligrams a day (women).