Magnesium is a much-needed mineral that’s found in abundance in the human body. It’s responsible for over 300 biochemical reactions, making it one of the most important minerals in the body.
This essential mineral is necessary for human health and unfortunately, many people are not getting enough of it. This article will look at what magnesium is good for, the health benefits, and how to get more of it into your diet.
What is Magnesium Good For? Why Do We Need it?
Magnesium is a mineral that’s found in many foods that we eat daily and it’s also available as a dietary supplement. It’s a significant nutrient for our bodies, playing a role in over 300 biochemical reactions.
The mineral plays a role in energy production, muscle contraction, nerve function and blood sugar control. Not getting enough can lead to health problems such as muscle cramps, anxiety, migraines, and Type 2 diabetes.
There is a growing concern that magnesium deficiency is on the rise. While you can get minerals and important nutrients from foods like fish, beans, legumes, nuts, seeds and whole grains, many people just don’t get enough of this indispensable nutrient. A magnesium deficiency can lead to health problems, such as:
- High blood pressure
- Type 2 diabetes
- Heart disease
- Osteoporosis
- Mental health
Getting the right amount of magnesium can help keep your body functioning properly and may improve certain health conditions. Taking supplements and being sure to eat foods rich in vitamins and minerals can greatly impact the levels of this vital mineral for your body to work with.
Magnesium Health Benefits
The human body needs magnesium to perform many biochemical reactions necessary for everyday living. Without enough of it, even basic functions like producing energy can be negatively impacted.
Because our overall health relies on so many routine functions, when magnesium levels drop off, we can begin to develop some serious health issues. So, what can this magical mineral do? Let’s explore a few of the main health benefits of magnesium.
Hundreds of Biochemical Reactions
Biochemical reactions are the chemical processes that occur within cells. These reactions are responsible for everything from digesting food to replicating DNA. Magnesium is a key player in these reactions, serving as a cofactor for over 300 enzymes. In other words, magnesium is required for these enzymes to function properly.
This means that magnesium plays a vital role in a wide variety of biochemical processes, including energy production, digesting food, protein synthesis and DNA replication. Without enough magnesium, these processes would grind to a halt, leading to serious health consequences.
Thankfully, magnesium is found in both a variety of foods and magnesium supplementation, making it relatively easy to ensure sufficient intake. However, certain conditions can lead to magnesium deficiency, so it’s important to be aware of the signs and symptoms. If you think you may be deficient, speak to your doctor about getting a blood test.
Boosts Exercise Performance
Exercise is vital for overall health, but it can be tough to stay motivated. Some days, it feels like all you want to do is lounge on the couch and watch TV. If you’re struggling to get up and move, magnesium may be able to help.
Magnesium is particularly important for athletes and active individuals, as it can help to boost exercise performance. Magnesium is involved in energy production and metabolism, and it helps to regulate muscle contractions. This means that it can help the muscles to work more efficiently, resulting in improved performance.
In addition, magnesium has been shown to reduce fatigue and improve recovery after exercise. As a result, magnesium supplements are often used by athletes and fitness enthusiasts to maximize their health and performance. By adding magnesium-rich foods to your diet and taking a magnesium supplement, you may be surprised at how much more active you’ll feel.
May Combat Depression
Depression is a common mood disorder that can have a wide range of negative effects on one’s mental and physical health. While there are many treatments for depression, some people may not respond well to traditional therapies.
Recent studies have suggested that magnesium may be an effective alternative treatment for depression, as it’s been shown to have antidepressant properties. For example, the mineral has been shown to increase levels of serotonin, a neurotransmitter that is known to be involved in the regulation of mood. Boosting serotonin levels is thought to be one of the primary mechanisms underlying magnesium’s antidepressant effects.
Magnesium is also connected to reducing inflammation, which has also been linked to depression. With ongoing studies revealing that more and more people are deficient, it’s no wonder that there has been a significant increase in cases of depression.
Supports Healthy Blood Sugar Levels
Magnesium citrate is a popular magnesium supplement because the body easily absorbs it. This form of supplement helps support healthy blood sugar levels.
Experts say that magnesium citrate has been shown to help reduce the risk of Type 2 diabetes. This wonderful mineral can help to offset this, as it’s known to help the body metabolize carbohydrates properly. When your levels are low, the body can have difficulty processing glucose, leading to high blood sugar levels.
By promoting insulin sensitivity, magnesium citrate helps the body to better regulate blood sugar levels. It also helps to reduce inflammation, which can also lead to improvements in blood sugar control.
May Promote Heart Health
Magnesium is an essential mineral that plays many important roles in the body, including regulating heart function. One way magnesium supplementation may promote heart health is by reducing blood pressure.
Several studies have found that magnesium supplements can lower both systolic and diastolic blood pressure, even in people with normal blood pressure levels.
Magnesium has been shown to help reduce the risk of arrhythmias, or abnormal heart rhythms. Arrhythmias can be dangerous and even life-threatening, so lowering the risk is an important way to promote heart health.
Are you aware that magnesium supplementation may also help to lower cholesterol levels, preventing the formation of harmful blood clots and reducing the risk of heart disease?
Inflammation is a major contributing factor to heart disease. With its anti-inflammatory effects, magnesium supplements provide many overall health benefits, but heart health is definitely a prominent one!
Boasts Anti-Inflammatory Benefits
More than a couple of times, we’ve made mention of magnesium’s anti-inflammatory benefits, and with good reason. When inflammation begins to settle into our body, regardless of where exactly, it has a very negative impact on our health. Reducing inflammation throughout the body can lead to a wide range of health benefits.
One of the most common signs of magnesium deficiency is chronic inflammation. Inflammation is a natural response by our immune system to heal injuries and fight infection. However, when it becomes chronic, it can lead to a number of serious health conditions, including heart disease and cancer.
Magnesium supplementation has been shown to reduce inflammation, both at the site of injury and throughout the body. Studies show that magnesium reduces the production of inflammatory cytokines, which are associated with a number of chronic diseases.
Ensuring that your magnesium levels stay balanced, simply by adding a magnesium supplement to your daily routine, has been shown to improve symptoms of asthma, arthritis and multiple sclerosis as well as reducing the risk of heart disease and stroke.
Supports Better Sleep
A good night’s sleep is essential for both our physical and mental health yet many people struggle to get enough rest. There are a number of factors that can contribute to sleeplessness, but one simple solution might be to make sure you’re getting enough magnesium.
This mineral plays a role in regulating melatonin, the hormone that controls our sleep-wake cycle. Research has shown that magnesium supplements can help people fall asleep more quickly and stay asleep for longer. Magnesium helps to regulate the body’s circadian rhythms, ensuring that we feel sleepy when it’s time for bed.
This essential mineral plays a role in numerous bodily functions, including muscle relaxation and nervous system regulation. Low levels of magnesium have been linked to increased levels of stress and anxiety, both of which can make it difficult to fall asleep.
How to Get Enough Magnesium
If you are thinking that your levels are less than adequate and you want to be intentional about doing something to ensure you have lots of this vital mineral for your body to function properly, there are a couple of real easy and convenient ways to do this: diet and magnesium supplementation.
Level Up Your Diet
First, let’s take a look at the most natural way to increase your magnesium intake: your diet. How easy is it to increase your magnesium through diet? The answer is that it’s not difficult at all. There are plenty of foods that are high in the mineral as well as lots of fortified foods that allow you to increase your intake such as cereals and milk. Did you know that certain types of bottled water even contain magnesium?
Looking for magnesium-rich foods? Here are a few of the easiest and most popular foods to add to your diet to increase your magnesium intake.
Nuts & Seeds
Nuts and seeds are a great source of magnesium, as well as other important nutrients like vitamin E and healthy fats. A handful of almonds, cashews, sunflower, or pumpkin seeds makes for a delicious, nutrient-dense snack or try adding them to your breakfast cereal or yogurt to boost both flavor and your magnesium intake.
Beans & Legumes
Beans and legumes are another excellent source of magnesium, as well as protein and fiber. Add them to soups, stews and salads, or enjoy them on their own as a side dish. Black beans, kidney beans, lentils, and chickpeas are all great choices.
Fish
Fish is not only a delicious way to get more magnesium into your diet, but it’s also a great source of heart-healthy omega-3 fatty acids. Salmon, tuna, sardines, and mackerel are all exceptional choices. You can also get this and other minerals from more seafood like shrimp and lobster.
Consider Supplements
If magnesium-rich foods are so easy to access and include in our diet, then why consider supplements? Well, the reality is, most people lead very busy lives and the first thing that tends to suffer is their diet. Grabbing food on the go, skipping meals and very little time given to grocery shopping, meal planning etc., means your diet is most likely not what it should be resulting in being deficient in many healthy nutrients, vitamins, and minerals.
By reading this article, you now have a better understanding of the vital role that magnesium plays in not only your health, but also the actual functioning of your body. It’s involved in energy production, muscle contractions and nerve function, as well as many other biochemical reactions in the body.
Since magnesium levels can drop due to stress, certain medications and a poor diet, our busy lifestyles can be our biggest enemy when it comes to maintaining adequate levels of this vital mineral.
Magnesium supplementation can be a very easy and convenient way to combat the lack of the mineral in our diet. These supplements come in various forms, such as capsules, powders, liquids, and oils. They can be taken orally or applied topically.
Magnesium citrate is a great option when considering a supplement, as it’s one of the more easily absorbed forms of magnesium. Magnesium supplements are generally safe and well-tolerated.
Give Yourself a Break
In today’s society, we are constantly on the go and under stress. Stress is the biggest cause of depleted magnesium levels. In fact, studies have shown that it can actually lead to a deficiency, as well as other health problems. It’s important to take some time for yourself every day to relax and de-stress.
Taking a bath with magnesium flakes (Epsom salts) or using an oil spray can be a great way to do this. Other options include yoga, meditation, going for walks or even just resting. Find whatever it is that helps you relax or de-stress the most and make time to do it daily.
So, What is Magnesium Good For?
Pretty much every function our body does requires this important mineral. It’s no wonder that magnesium supplements have become a very popular addition to the daily wellness routine of so many.
With all the known health benefits of magnesium supplementation, supplements are an easy and convenient way to increase one’s intake, especially when the daily demands of our busy lifestyles can have such a negative impact on our daily diet and our efforts to eat healthier.
If you are interested in more health tips and resources, be sure to check out our Health BLOG. Maintaining our health doesn’t have to be hard, but it does require being informed. Looking for quality supplements to optimize your health efforts? You’ll find everything you need on our product page. Increase your magnesium intake and watch those health benefits reveal themselves.
Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.
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