Health Benefits of Magnesium
Health Benefits of Magnesium
Magnesium is an abundant mineral in the body and is naturally present in many foods. Magnesium plays a role in over 300 enzyme functions in the human body. Magnesium is important for many functions in the body including muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone and DNA.
Getting a sufficient amount of magnesium may help prevent or treat chronic diseases including type 2 diabetes, Alzheimer’s disease, cardiovascular disease and migraines.
Magnesiums has anti-inflammatory properties. Studies have shown that magnesium lowered c-reactive protein (CRP) levels which is a marker of inflammation in people with chronic inflammation.
Magnesium may help promote bone health and protect against bone loss. 50-60% of your body’s magnesium is found in your bones. Studies have shown that adequate magnesium intake is associated with higher bone density, improved bone crystal formation and a lower risk of osteoporosis in menopausal women.
Magnesium may help promote sleep. Studies have shown that older adults with insomnia who consumed magnesium supplements had lowered the amount of time to fall asleep by an average of 17 minutes. Another study showed that consuming magnesium improved the quality and duration of sleep.
Magnesium may help improve PMS symptoms. The American College of Obstetricians and Gynecologists (ACOG) suggest that consuming magnesium may help PMS symptoms including bloating, breast tenderness, and mood symptoms. Other studies showed that taking magnesium supplements along with vitamin B6 may improve PMS symptoms.
Magnesium may also help improve symptoms of PCOS.
Magnesium may help treat and prevent anxiety and depression. A small study showed that people who consumed 248 mg of magnesium daily for 6 weeks had significantly reduced anxiety symptoms.
Magnesium is naturally found in many foods including legumes, nuts, seeds, whole grains and leafy vegetables.
Magnesium deficiency may occur from excess alcohol, side effects of certain medications, and some health conditions. Some symptoms of magnesium deficiency include loss of appetite, nausea or vomiting, fatigue or weakness, muscle cramps, numbness, tingling, seizures, personality changes, and or heart rhythm or spasms.
Large doses of magnesium may cause gastrointestinal problems such as diarrhea, nausea, cramping, kidney problems, low blood pressure, urine retention, nausea, vomiting, depression, lethargy, loss of central nervous system control, cardiac arrest, and possibly death.
If you have a kidney disorder then you should not consume magnesium supplements unless directed by your physician.
Magnesium may interact with certain medications.
As always consult with your physician.
Sources:
https://pubmed.ncbi.nlm.nih.gov/28654669/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8053283/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
https://www.medicalnewstoday.com/articles/286839
https://pmc.ncbi.nlm.nih.gov/articles/PMC3775240/
https://www.acog.org/womens-health/faqs/Premenstrual-Syndrome