12 Lesser-Known Health Benefits of Magnesium Supplements
From waking up in a pleasant mood to having an active memory, magnesium is among the most important macronutrients for several body functions.
The recommended dietary allowance (RDA) of magnesium is 400–420 milligrams (mg) for adult males and 310–360 mg for adult females.
While magnesium is found in green vegetables, nuts, seeds, whole grains, and other foods, many people cannot absorb the required amount directly from these diets.
Did you know the human body typically absorbs only about 30–40% of the dietary magnesium consumed?
Magnesium deficiency can cause problems, such as abnormal heart rhythms, muscle spasms, and nausea. The good news is that it can be overcome with supplementation coupled with the right lifestyle and diet.
Adding magnesium supplements to your daily routine is safe even without magnesium deficiency.
Magnesium plays a vital role in keeping the body in perfect balance. Here are 12 top benefits regular magnesium intake can bring you:
Improved Bone Health: Magnesium works with other nutrients like calcium and vitamin D to support bones. Magnesium deficiency interferes with bone formation and contributes to fracture risk from weak bones. As a cofactor in improving bone health, magnesium helps your body absorb and use calcium and vitamin D. Including vitamins for strong bones and joints in your diet ensures comprehensive support for bone health.
Enhanced Muscle Function: Muscle cramps can be painful and are usually caused by magnesium deficiency. Magnesium plays an important role in neuromuscular transmission and muscle contraction. Taking a magnesium supplement for 4-6 weeks is recommended to help counter the symptoms of muscle tension and cramps.
Better Heart Health: A healthy heart helps to keep your body’s vital functions in order. A major benefit of magnesium supplements is that they keep your heart in optimal condition by regulating blood pressure and ensuring a healthy blood flow. Magnesium is also known to reduce the risk of heart-related diseases.
Reduced Anxiety and Stress: Too much stress causes the mind to remain constantly anxious. Magnesium is a natural relaxant that aids in calming the nervous system and overwhelming feelings in the mind and body. Taking magnesium supplements can help to keep stress at bay and allow you to lead a relaxed life.
Improved Sleep Quality: If you’re having trouble sleeping, it might be an indicator of magnesium deficiency. To prevent this, include magnesium supplements for longer and more restful sleep. Magnesium influences neurotransmitters that regulate your sleep cycles and maintain a good circadian rhythm.
Regulation of Blood Sugar Levels: Your pancreas needs magnesium to produce insulin and release it into your bloodstream whenever the body has high blood glucose levels. Magnesium supplements help regulate insulin sensitivity, keeping blood sugar levels in check and cutting down the risk of type 2 diabetes.
Muscle Recovery After Exercise: Did you know magnesium can aid muscle recovery and reduce post-exercise soreness? Studies support that magnesium l threonate supplementation reduces sore muscles. Magnesium is known to help ease tense muscles, alleviate post-workout aches and pains, and help with relaxation rather than contracting constantly in recovery mode. This can benefit high-performing athletes or people engaged in strenuous activities.
Relief from Migraines: An 8-week study showed that magnesium supplementation prevents migraine headaches. Patients were administered magnesium, and the number of migraine attacks was reduced. Without significant adverse effects, magnesium effectively reduced the severity and duration of headaches.
Support for Asthma Management: Asthma patients can suffer shortness of breath with specific or unknown triggers. Information points to magnesium supplementation as an effective remedy for asthma symptoms, as it acts like a natural calcium antagonist. Following the directed dosage, the patients see relief in bronchial muscles and expand airways to allow air passage.
Mood Stabilization: Low magnesium levels in the body point towards the risk of depression, according to recent research. The positive news is magnesium supplementation has shown signs of regulating brain function and stabilizing mood. Magnesium’s influence on mood stabilization unearths its role as a natural aid in managing depression. In an 8-week study, 500 mg of magnesium intake daily showed positive improvements in depression symptoms.
Alleviation of PMS Symptoms: Premenstrual Syndrome (PMS), perimenopause, and Polycystic Ovarian Syndrome (PCOS) have been at the forefront of women’s health topics. Among the several medications and treatments, magnesium supplements are a natural fit in significantly alleviating the painful experience.
Potential Anti-inflammatory Effects: C-reactive protein (CRP) is a marker of inflammation, and magnesium may help reduce arthritic inflammation and associated pain. Magnesium supplements may alleviate oxidative stress caused by inflammation. The body can help maintain optimal C-reactive protein levels by ensuring magnesium levels, thus lowering inflammation.
Choosing Magnesium Supplements
Magnesium supplements come in various forms, each with its own benefits. Magnesium citrate is known for its high bioavailability and laxative effect, which makes it ideal for constipation relief. Magnesium L-Threonate has shown its ability to enter the bloodstream and aid in slowing down cognitive decline and brain aging. Magnesium supplements from reputable providers come through research and studies conducted for safe intake.
Supplements should be taken appropriately based on your health and potential medication interactions. Follow the required precautions before adding them to your diet and routines, and look for any side effects.
A vital mineral like magnesium is required at optimal levels for critical bodily functions. From sound sleep to cramp-free athletic performance, magnesium supplements can support your health and happiness in more ways than one.