Magnesium’s Top 7 Benefits

Magnesium is involved in more than 600 biochemical reactions in the body, including the metabolism of food, nerve impulse transmission, fatty acid synthesis, and muscle contraction.

This macromineral needs to be consumed at a high level every day, preferably 100 milligrams per day. About half of the magnesium we store in our bodies is stored in the skeletal system. Body fluids, muscles, soft tissues, and skeletal muscles store the remainder.

According to studies, the majority of people in the United States and Europe do not consume enough magnesium. The amount of magnesium in soil has been declining. Additionally, chemicals such as fluoride and chlorine in water reduce magnesium absorption. Further, regular sugar and caffeine consumption depletes the body’s magnesium stores. You are likely deficient in magnesium if you lead a stressful lifestyle.

Chronic health problems can be caused by magnesium deficiency.

A few issues include type 2 diabetes, respiratory issues, fatigue, poor memory, and confusion. Other problems include calcium deficiency, heart disease, weakness, and anxiety.

Magnesium is beneficial to health.

Here are a few of the amazing benefits of this tiny macro mineral and why getting enough is so important.

A balanced blood sugar level

Magnesium can help manage insulin levels in the body and prevent blood sugar spikes and crashes. Additionally, it plays an important role in controlling blood pressure, especially when combined with enough potassium in the diet. Besides managing stress, this also improves overall blood pressure, which increases insulin resistance and makes type 2 diabetes more likely when out of control.

Anxiety, depression

Mood regulation and proper brain function require magnesium. Therefore, a lack of magnesium may cause depression. It is estimated that among American adults, 14.8 million suffer from a major depressive disorder.

Study findings revealed that individuals 65 years and younger with the lowest magnesium intake were 22 percent more likely to suffer from depression.

Magnesium supplementation of 450 milligrams proved as effective as antidepressant medication in treating depression in older adults.

Nobody enjoys being anxious. Increasing your magnesium may help if you frequently feel this way. Anxiety may be associated with a magnesium deficiency. A low-magnesium diet alters gut bacteria and anxiety-based behavior.

How to maintain a healthy heart

Researchers have discovered that even a slight reduction in magnesium levels can affect how the heart, blood vessels, cells, and other tissues function. Magnesium is essential for the proper electrical and mechanical functioning of nerves, muscles (including the heart), and blood vessels.

Headaches that are chronic

Migraine sufferers have been shown to have low levels of brain magnesium. Studies have shown that regular magnesium consumption can reduce migraine frequency by nearly 41 percent. A second study showed that taking magnesium supplements daily can help prevent migraines associated with menstruation.

PMS

The Nutritional Magnesium Association’s Medical Advisory Board member Dr. Carolyn Dean believes that magnesium could treat a host of premenstrual symptoms. Depression, mood swings, fluid retention, breast tenderness, headaches, and sugar cravings are some of the symptoms.

You need brain power.

Extra magnesium has been shown to improve working memory, long-term memory, and a greater ability to learn. The proper functioning of tissues in the body, including the brain, requires magnesium. Studies show magnesium increased synaptic plasticity in cultured brain cells.

Signs of a Deficiency

You can check for magnesium deficiency by looking at a few of the following signs:

• Anxiety
• Suffering from depression
• Cramps in the muscles
• Having high blood pressure
• An imbalance of hormones
• Sleep problems
• Low energy levels
• Deficit of vitamin D
• Deficiency in Vitamin K

 

Foods that are high in magnesium

There are many foods in nature that contain magnesium. Here are some tasty options:

Spinach and other dark leafy greens

Many nutrients in spinach are beneficial to your health, including magnesium, protein, vitamin E, and B vitamins. Compared to raw spinach, cooked spinach contains over 760 mg of magnesium per cup! Only Swiss chard beats spinach as the leading source of leafy greens, twice kale and collards.

Coffee

It is by far the best source of liquid magnesium you can consume, so your morning java will be so much more enjoyable. Moreover, coffee is higher in magnesium than any food source. Espresso has higher magnesium content, but all coffee comes in around 1000 milligrams in just one eight-ounce cup. Drink your coffee black to prevent calcium from milk and refined sugar from interfering with magnesium absorption. Replace sugar with honey or another raw, whole-food sweetener.

All of the seeds…

Chia, hemp, flax, pumpkin, sunflower, sesame, sesame seeds, and sesame oil are excellent sources of magnesium. Furthermore, seeds contain anti-inflammatory fats and high levels of protein. Add a couple of tablespoons of seeds to salads, blend them into a green smoothie, or mix them with some berries and organic yogurt for an energizing breakfast..

Almonds

Almonds provide the most protein, vitamins E, and magnesium, while cashews rank second. The average almond contains 76 milligrams of calcium per ounce (about 23 nuts), or 15 percent of your daily requirement. The best anti-inflammatory option is raw almonds (unroasted) or raw almond butter.

Bananas

Since bananas contain a lot of sugar, many people avoid them, but they are actually the best source of magnesium over other fruits. Additionally, bananas are packed with nutrients, including vitamin C, potassium, fiber, and vitamin B6. The average banana contains 32 milligrams of magnesium.