Magnesium has numerous benefits that can help maintain your health and protect your body from various chronic diseases. What are they?
Stacey Antin, the founder of Health Barn USA, stated that magnesium “supports many functions in the body to maintain our health. Research indicates that it supports muscle and nerve function, regulates blood sugar levels, promotes normal blood pressure, and improves bone health.”
Antin added, “In fact, many people are unaware of the significant benefits of this nutrient because other minerals, such as calcium or vitamin D, overshadow it.”
Here are some of the most notable benefits of magnesium, according to a report by writer Lisa Milbrand published on The Healthy website:
- Improving Athletic Performance
Professional athletes consume various foods rich in magnesium for several reasons. Research indicates that magnesium plays a crucial role in enhancing performance by nourishing your muscles through increased glucose flow, which is the primary source of energy. Additionally, it helps your body eliminate lactic acid, a byproduct of exercise that can lead to muscle stiffness. Both processes contribute to maintaining energy and vitality during workouts. - Reducing Stress
Numerous studies have found that magnesium may play a role in alleviating symptoms of stress and anxiety. Antin explained, “Stress is a significant factor in lowering magnesium levels in the body. If you find yourself craving chocolate when you’re stressed, there may be a good reason for that, as it is rich in magnesium.” - Soothing Symptoms of Attention Deficit Hyperactivity Disorder (ADHD)
Some studies have revealed that children with Attention Deficit Hyperactivity Disorder (ADHD) are more likely to have magnesium deficiency compared to their peers. However, there is currently no scientific evidence confirming that magnesium deficiency is a direct cause of this type of disorder.
- Reducing the Risk of Type 2 Diabetes
If you are at risk for developing Type 2 diabetes, magnesium offers several benefits that can help reduce this risk. A review of a set of studies conducted in 2016, which included over 600,000 men and women, showed that those who included higher amounts of magnesium in their diet were 17% less likely to develop Type 2 diabetes compared to those who consumed lower amounts of this mineral. - Enhancing Bone Strength
While many recognize the importance of calcium and vitamin D for building bones, few understand the value of magnesium in this function. Increasing calcium levels without adding magnesium may be less effective and could increase the risk of heart disease, according to a 2017 study published in the journal Open Heart. Here, Antin emphasized the necessity of maintaining a calcium intake that is twice that of magnesium. - Lowering Blood Pressure
After reviewing dozens of studies involving over 2,000 participants, researchers found that taking magnesium supplements led to a decrease in both systolic and diastolic blood pressure. However, if you do not have high blood pressure, do not take magnesium as a preventive measure, as a 2009 study showed that adding this nutrient does not affect blood pressure levels in individuals with normal blood pressure. - Preventing Migraine Attacks
Some research suggests that individuals suffering from chronic migraines are more likely to have a magnesium deficiency. A 2016 review of 21 previously published studies revealed that those who experienced migraines and received magnesium treatment through intravenous injections reported significant improvements, with reduced frequency and intensity of headache pain. - Improving Your Mood
If you are experiencing depression, your diet is likely to play a pivotal role. Research has linked magnesium deficiency to an increased risk of depression in individuals under 65 years old; however, the results have not yet confirmed whether increasing magnesium intake can help alleviate depressive symptoms. Additionally, magnesium may assist in treating anxiety and premenstrual syndrome (PMS). Nevertheless, these findings require further research for validation. - Reducing Inflammation
Scientific research has linked chronic inflammation to various diseases, ranging from an increased risk of Type 2 diabetes to cardiovascular diseases and other chronic conditions. One study examined the role of magnesium in the manifestation of inflammatory symptoms in middle-aged women who are overweight. It was found that those with low magnesium levels experienced higher levels of inflammation, and taking 250 milligrams of magnesium for two months did not appear to affect inflammation.
However, magnesium intake has been associated with a lower body fat percentage, which is a contributing factor to inflammation. Therefore, researchers hypothesized that consuming larger amounts of magnesium might have a more significant impact and recommended its inclusion in the diet.
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