68% of us don’t get enough of Magnesium. Is it a big deal? Yes, it seems like it is. Every cell in your body contains Magnesium and needs it to function. Magnesium is known to relieve headaches, reduce anxiety, and control sugar cravings. And more…
Health Benefits of Magnesium
- Magnesium is involved in more than 600 reactions in your body. (Source) These include energy creation, the formation of new proteins, gene maintenance. It also plays a part in the contraction and relaxation of muscles and in the process of nervous system regulation.
- It plays a role in exercise performance. Magnesium helps move blood sugar into your muscles and dispose of lactic acid. The latter can build up in muscles during exercise and cause pain (Source).
- It can help deal with depression. (Source) Low levels of Magnesium are linked to an increased risk of depression. A diet supplemented with Magnesium, however, may help reduce symptoms of depression. In some cases the results can be dramatic (Source) Experts say more research is needed before any conclusions are made.
- Benefits against Type 2 Diabetes. (Source) People who get the most magnesium have a lower risk of developing type 2 diabetes, and supplements have been shown to lower blood sugar in some people.
- Magnesium Can Lower Blood Pressure. (Source)
- It has an anti-inflammatory effect. Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease (Source).
- Magnesium can be beneficial in cases of migraine. A few studies suggest that magnesium can prevent and even help treat migraines. Foods abundant in magnesium can also help alleviate migraine symptoms.
For more evidence-based health benefits of Magnesium, please check out the article below.
How to Supply Your Body With Enough Magnesium?
1.Foods rich in Magnesium
Foods that are high in fiber are typically a good source of Magnesium: leafy vegetables such as kale, Swiss chard, and seaweed. Also consider adding to your menu broccoli, squash, nuts (particularly almonds), seeds, legumes (especially edamame and black beans), and even raw cacao powder.
2. How about supplements?
Registered dietitian nutritionist Katie Shields recommends taking Magnesium supplements since “obtaining nutrients from whole food sources is always preferable, but it can be difficult to get enough magnesium through food alone”. She recommends taking magnesium glycinate, as this form is readily absorbed in the gastrointestinal tract, and dividing your intake throughout the day. Always consult your dietician or doctor before taking any supplements.
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.
Magnesium is known to relieve headaches, ease anxiety, and even curb sugar cravings, but studies show that 68% of us don’t get enough of it. The U.S. Department of Health and Human Services has even placed magnesium on its short list of nutrients of concern for inadequate intake levels.
Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain. However, you may not be getting enough of it, even if you eat a healthy diet. Here are 10 health benefits of magnesium that are supported by modern scientific research.