Magnesium & its health benefits

Magnesium is the fourth most abundant mineral in the human body. It has several important roles for the health of the body and brain. But you may not be getting enough of this mineral, even if you eat a healthy diet.

Here are 10 evidence-based health benefits of magnesium.

Why is magnesium so important for health?

Magnesium is a mineral found in the soil, sea, plants, animals and humans. About 60% of magnesium in the body is found in bones, while the rest is found in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it and needs it to function.

One of magnesium's main roles is to act as a cofactor or auxiliary molecule in the biochemical reactions that are continuously carried out by enzymes.

In fact, it is involved in more than 600 reactions in your body, including:

• Energy creation: Helps convert food into energy.

• Protein formation: Helps create new proteins from amino acids.

• Gene maintenance: Helps create and repair DNA and RNA.

• Muscle movements: Is involved in muscle contraction and muscle relaxation.

• Nervous System: Helps regulate neurotransmitters** that send messages throughout your brain and nervous system.

**A signaling substance, neurotransmitter or "transmitter substance" is a molecule that conveys a nerve signal chemically from one nerve cell to another in the nervous system.

Unfortunately, studies indicate that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.

Can magnesium increase physical performance?

Magnesium also plays a role in how you perform during physical activity. During exercise, you may need 10-20% more magnesium than when you are resting, depending on the activity. Magnesium helps move blood sugar into your muscles and get rid of lactate, which can build up during exercise and cause fatigue.

Studies have shown that supplementing with magnesium can increase exercise performance for athletes, for the elderly, and for people with chronic disease. In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movement.

Can magnesium help with depression?

Magnesium plays a critical role in brain function and a person's mood, and low levels are linked to an increased risk of depression. An analysis of over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression. Some experts believe that the low magnesium content of modern food can cause many cases of depression and mental illness. However, others emphasize the need for more research in this area. Nevertheless, supplementation with this mineral can help reduce the symptoms of depression, and in some cases the results can be very positive.

In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug.

Are magnesium supplements good for diabetes?

Magnesium also benefits people with type 2 diabetes. Studies indicate that about 48% of all people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin's ability to keep blood sugar levels under control. In addition, research suggests that people with low magnesium intake have a higher risk of developing diabetes. A study that followed more than 4,000 people for 20 years showed that those with the highest magnesium intake were 47% less likely to develop diabetes.

Another study showed that people with type 2 diabetes who took high doses of magnesium every day experienced significant improvements in blood sugar and hemoglobin A1c (HbA1c)** levels compared to a control group.

**What is an HbA1c value? Simply explained, the protein hemoglobin (Hb) is found in the red blood cells, which transports oxygen. Sugar molecules stick to hemoglobin. Then HbA1c, a so-called glycosylated hemoglobin, is formed. HbA1c increases with the number of hours per day that one has high blood sugar. It increases faster the higher the blood sugar. In other words, glycosylated hemoglobin (HbA1c) is a form of hemoglobin that is primarily used as a measure of the concentration of glucose in the blood plasma over longer periods of time. If you feel that you are in the risk zone and want to test your values, you can do this at BLODKOLLEN .

Can magnesium lower blood pressure?

Studies show that taking magnesium can lower blood pressure. In one study, people taking 450 mg per day experienced a significant reduction in systolic and diastolic blood pressure. However, these benefits only occurred in people who have high blood pressure. Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect in those with normal levels.

Can magnesium counteract inflammation?

Low magnesium intake is linked to chronic inflammation, which is one of the underlying drivers of aging, obesity and chronic disease. In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP. They also had higher blood sugar, insulin and triglyceride levels.

Magnesium supplementation may reduce CRP and other inflammatory markers in older adults, the obese, and people with prediabetes. Likewise, foods high in magnesium -- such as fatty fish and dark chocolate -- can reduce inflammation.

A blood test can measure the level of CRP (C-reactive protein), which rises during inflammation and infection. CRP can be important in the investigation of whether or not a disease is caused by inflammation, and is often included in the investigation of joint diseases, muscle damage and other damage to the body's tissues. In viral diseases, CRP rises less than in bacterial infections.

Can magnesium help with migraines?

Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light are common. Some researchers believe that people who suffer from migraines are more likely than others to have a magnesium deficiency. In fact, a few encouraging studies suggest that magnesium can prevent and even help treat migraines.

In one study, a dietary supplement containing 1 gram of magnesium provided relief from an acute migraine attack faster and more effectively than regular migraine medication. In addition, magnesium-rich foods can help reduce migraine symptoms.

Can magnesium help with insulin resistance?

Insulin resistance is one of the main causes of metabolic syndrome and type 2 diabetes. It is characterized by a reduced ability of muscle and liver cells to absorb sugar properly from the blood. Magnesium plays a crucial role in this process. In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium through the urine, further depleting the body's levels. Fortunately, increasing magnesium intake can help.

One study showed that a dietary supplement with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels.

Can magnesium improve PMS symptoms?

Premenstrual syndrome (PMS) is one of the most common syndromes among women of childbearing age. Its symptoms include fluid retention, stomach cramps, fatigue and irritability.

Interestingly, magnesium has been shown to improve mood, reduce fluid retention and other symptoms in women with PMS).

Is magnesium good to take from supplements?

Magnesium is absolutely necessary for good health. The recommended daily intake is 350 mg per day for men and boys over 14 years of age, 280 mg mg per day for women and girls over 14 years of age.

You can get it from both food and supplements.

Food sources:

• Pumpkin seeds
• Spinach, cooked
• Dark chocolate (70–85% cocoa)
• Black beans
• Quinoa, cooked
• Halibut
• Sweet almonds
• Cashews
• Mackerel
• Avocado
• Salmon
• Dietary supplements

If you have a medical condition, consult your doctor before taking magnesium supplements. Although magnesium as a dietary supplement is generally well tolerated, people taking certain diuretic medications, heart medications, or antibiotics should talk to their doctor before taking.

Without an adequate intake of this important mineral, your body cannot function optimally!