Magnesium is a mineral that supports muscle and nerve function as well as energy generation in the body, among many other vital functions.
Many people are living with lower-than-recommended levels of magnesium without even realizing it as magnesium deficiencies can be difficult to identify, in part because many of the initial symptoms could indicate a wide range of other health issues and some people may not have any symptoms at all!
Benefits of Taking Magnesium Supplements
Although magnesium can be found in a variety of foods ranging from nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, water and fortified foods to some laxatives and antacids, many people still don’t get enough of it in their diet. Therefore, taking quality magnesium vitamins is crucial for fulfilling this mineral's daily intake and reaping its amazing health benefits.
Although magnesium supplements can interact with some types of antibiotics and other medicines, if you're thinking about taking magnesium supplements, but you frequently use laxatives or antacids that contain magnesium, then you should consult your doctor or pharmacist first. However, here are the most important benefits of taking magnesium supplements.
Responsible for Hundreds of Biochemical Body Reactions
The truth is that magnesium is found throughout your body and every cell needs its function and presence. Generally, your body contains about 60% of its magnesium in bone, with the remaining 40% found in muscles, soft tissues, and fluids like blood.
Therefore, one of its primary functions is to serve as a cofactor, or helper molecule, in the biochemical reactions that enzymes constantly carry out. More than 600 bodily processes depend on it, including energy creation, protein formation, gene maintenance, muscle movements, as well as nervous system regulation.
Boosts Exercise Performance
Depending on the action, you may require more magnesium during exercise than at rest. The removal of lactate, which can accumulate during exercise and lead to exhaustion, and the movement of blood sugar into your muscles are both aided by magnesium.
So, taking magnesium vitamins can help improve exercise ability in older individuals and people who are lacking this nutrient.
Higher magnesium intake is linked to greater strength and muscle mass as taking 250 mg of magnesium supplement daily can improve leaping and arm movements in volleyball players and shield expert cyclists from certain muscle damage markers.
Combats Depression
Research has shown that people under age 65 with the lowest magnesium intake had a 22% greater risk of depression. Low levels of magnesium are associated with a higher chance of developing depression because the mineral is essential for both brain health and mood. Additionally, taking magnesium vitamin may help lessen depressive feelings.
Therefore, in those with a deficiency in this mineral, taking 500 mg of magnesium every day results in appreciable improvements in the symptoms of melancholy. However, regardless of magnesium status, taking 248 mg of magnesium daily reduces the signs of anxiety and melancholy.
Supports Healthy Blood Sugar Levels
According to studies, 48% of individuals with type 2 diabetes have low levels of magnesium in their blood, which may make it more difficult for the body to effectively control blood sugar levels.
Additionally, magnesium supplements were found to improve insulin sensitivity, a crucial aspect of blood sugar regulation. They also improve insulin sensitivity and blood sugar levels in individuals at risk of type 2 diabetes, according to experts.
Nevertheless, these outcomes might differ based on the amount of magnesium you consume through diet as supplements may not improve blood sugar or insulin levels in people who aren’t deficient.
Supports Good Cardiovascular Health
Magnesium is crucial for maintaining the strength and wellness of your heart. Research indicates that taking supplements containing magnesium can help reduce blood pressure, which may be a risk factor for heart disease.
High magnesium intake is also associated with a reduced chance of heart disease, stroke, and high blood pressure. Moreover, taking magnesium supplements may reduce triglyceride, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure, particularly in individuals who are magnesium deficient.
Prevents Migraine Attacks
Migraine headaches can be uncomfortable and frequently result in side effects like vomiting, sensitivity to light, and commotion.
According to some researchers, people with migraine are more likely than others to have a magnesium deficiency. That’s why magnesium supplementing can help to avoid and treat migraine headaches. In other words, taking 1 gram of magnesium as a supplement worked more swiftly and effectively than taking a common medication to treat acute migraine attacks.
Additionally, increasing your intake of meals high in magnesium may help lessen migraine symptoms.
Promotes Good Sleep
Magnesium supplementation is frequently used as a homeopathic treatment for sleep disorders like insomnia. This is due to the regulation of magnesium by some neurotransmitters involved in slumber, including gamma-aminobutyric acid.
In fact, a magnesium intake may shorten the time it took individuals to fall asleep by an average of 17 minutes, thus promoting sleep quality and duration.
Dosage and Precautions
Adult males require 400–420 milligrams of magnesium per day whereas, the recommended dosage for females is 310 and 320 mg per day. When taken properly, magnesium is likely safe for the majority of individuals, however, when taken in very high amounts, greater than 350 milligrams daily, can cause an accumulation of too much magnesium in the body, which results in dangerous side effects like an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and mortality.
