7 Evidence-Based Health Benefits of Magnesium

 

Magnesium, an element straight out of your period table is one of the most important mineral that your body requires to function efficiently. In fact magnesium supports more than 300 enzymes in the body.

No wonder they are considered as fourth most abundant mineral after calcium, potassium and sodium, in the human body.

Magnesium is essential for the body to perform several functions such as muscle and nerve function, bone formation, DNA and RNA synthesis, heart health, and energy production.

On other hand a deficiency in magnesium can lead to number of disease including  Anxiety, Depression, Muscle cramps, High blood pressure, Hormone problems, Sleep issues, Low energy, Low vitamin D, Low vitamin K.

Unfortunately studies  have found that about 50 percent of people in the United States and Europe do not get the recommended daily amount of magnesium. [1]

However, you can add this vital mineral through your regular diet, there are number of delicious food that are packed with magnesium including dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and even dark chocolate. 

Here are 7 evidence-based health benefits of magnesium

1. Magnesium Can Lower Blood Pressure

A high blood pressure can put unnecessary stress on your heart and blood pressure, which in turn raises the risk of heart attacks and strokes.

Magnesium has a relaxing effect on the smooth muscle of blood vessels, allowing them to dilate. In fact, one study found that “after taking magnesium supplementation, systolic and diastolic pressures were significantly improved. [2]

Additionally magnesium may also help body to release a hormone-like compound called prostacyclin. Prostacyclin is known to reduce tension in blood vessel walls. There are bunch of other studies that show taking magnesium can lower blood pressure. [3] [4] [5]

2.  It Helps Fights Depression

A stressed life full of junk food and work might be a cause of depression. However magnesium helps relax the nervous system and enhance mood. It is considered essential for proper brain function and mood regulation. 

Various studies have found that magnesium supplementation may work as well as anti-depressant medications to improve symptoms. [6]

In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug. [7]

Additionally some studies have also shown that magnesium may also help with anxiety and PMS. [8]

3. Magnesium Has Anti-Inflammatory Benefits

Chronic inflammation has been linked to number of disease from increase in risk of type 2 diabetes to cardiovascular disease and other chronic illnesses. Taking recomend amount of magnesium could go a long way toward quelling inflammation.

Various studies suggest that low magnesium levels are associated with higher levels of inflammation that may also drivers of aging, obesity and chronic disease. [9] [10] [11]

Several other studies have also shown that taking magnesium supplements can reduce CRP (a protein made by your liver also known as c-reactive protein) and other markers of inflammation in older adults, overweight people and those with prediabetes. [12] [13] [14]

4. It Improves PMS Symptoms

Premenstrual syndrome or PMS, is one of the most common disorders among women of childbearing age. However magnesium have shown to improve symptoms of PMS.

Temporary low mood, breast tenderness, headaches, poor sleep, anxiety and water retention are some of the most common symptoms of PMS.

One study found that a supplement of magnesium glycinate (at a dose of 250 mg per day) significantly improved these symptoms compared to a placebo. [15]

Various other study results have also found similar results, where magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS. [16] [17]

5. Magnesium Has Benefits Against Type 2 Diabetes

Insulin sensitivity are at the core of blood sugar disturbances, like metabolic syndrome and diabetes.  However magnesium is known to keep blood sugar levels under control.

Researches say that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. More importantly magnesium have shown to impair insulin’s ability to keep blood sugar levels under control. [18] [19]

According to National surveys of US, people who consume the highest daily intake of magnesium (≥ 355 mg/d) have a  32% lower risk of metabolic syndrome than those consuming the least magnesium (≤ 197 mg/d). [20]

6. It May Boost Exercise Performance

Magnesium plays a role in exercise performance, as it activates adenosine triphosphate (ATP) in the body, which helps to create energy in the body.

A number of studies have shown that supplementing with magnesium can boost exercise performance for athletes, and people with chronic disease and elderly, [21] [22] [23]

However research results are mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral . [24] [25]

7. Other Amazing Benefits Of Magnesium

Here's a list of another 10 health benefits of magnesium.

• Magnesium Can Help Prevent Migraines
• It Improves bone health
• Magnesium prevents cardiovascular disease
• It helps with digestion
• Magnesium helps treat insomnia
• It Relieves tight muscles
• Magnesium can enhance memory
• It can benefit leg cramps
• Magnesium promote follicle hair growth
• It cuts down your risk of cancer

How much magnesium per day ?

The requirement of any minerals in our body is divided into two type that is macro and trace minerals. Magnesium is one of seven macro minerals, meaning you need relatively large amounts of it each day to stay healthy.

However the amount of magnesium you need per day mainly depends on age and gender. Here's a breakdown, according to the National Institutes of Health: [26]

• Birth to 6 months 30 milligrams (mg)
• 7 - 12 months - 75 mg
• 1 - 3 years - 80 mg
• 4 - 8 years - 130 mg
• 9 - 13 years - 240 mg
• 14 - 18 years 410 mg for boys and 360 mg for girls
• 18 + years 400-420 mg for men and 310-320 mg for women
• Pregnant 350-400 mg depending on age
• Breastfeeding 310-360 mg depending on age

Where To Find Them?

There are number of food products that are jammed with magnesium, here is the list of 10 amazing food that are an excellent source of magnesium. [27]

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
• Spinach, boiled: 39% of the RDI in a cup (180 grams)
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
• Black beans: 30% of the RDI in a cup (172 grams)
• Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
• Almonds: 25% of the RDI in a quarter cup (24 grams)
• Cashews: 25% of the RDI in a quarter cup (30 grams)
• Avocado: 15% of the RDI in one medium avocado (200 grams)
• Salmon: 9% of the RDI in 3.5 ounces (100 grams)

The Bottom Line

No doubt that magnesium is a key elements that performs hundred of functions.  More importantly it supports more than 300 enzymes in the body. That becomes essential for maintaining good health.

Just make sure you are getting plenty of this essential minerals in your body. Try incorporating food rich in magnesium or take a supplement if you’re unable to get enough from your diet alone.

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