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15 Benefits of Magnesium for Overall Health and Wellness
Out of the one hundred and eighteen elements the periodic table of elements, some are more important than others for major biological functions. Magnesium, however, is an incredibly essential nutrient that is not made naturally in the body, but needs to be consumed through food sources and supplements. However, many in the United States do not get the recommended daily amount of magnesium. Ensuring that you are getting enough will benefit you in a host of different ways.
Benefits of Magnesium for Overall Health and Wellness
1. Magnesium Can Help Prevent and Treat Osteoporosis
Osteoporosis is an incredibly common condition that most commonly affects women after menopause. (1) In this condition, bones become incredibly brittle and prone to breaking. Magnesium is mostly stored in the bones, and the higher levels of magnesium are associated with greater bone density, which helps to prevent osteoporosis.
2. Magnesium Can Help Prevent and Treat Depression
Depression is a very serious condition that affects nearly fifteen million Americans every single year. While some people find relief from psychotropic medications, many people report multiple side effects. Some side effects are relatively mild, such as a decreased sex drive or an upset stomach. For others, side effects can be much more severe. There are increased risks of suicide in some, particularly young adults, when taking anti-depression medications.
3. Magnesium Can Alleviate Symptoms of Anxiety in As Little As One Week
Magnesium plays a large role in healthy neurons in the brain. When these neurons are not functioning correctly, depression can occur, as well as problems with anxiety, bipolar disorder, and addictions. (2) Increasing the amount of magnesium consumed can quickly reverse the negative symptoms of depression and anxiety in as little as a week. Combining magnesium consumption with increased levels of exercise can help to prevent and treat anxiety in many of the individuals studied.
4. Magnesium Promotes a Healthy Heart
Heart disease is a huge health concern for millions of Americans. The heart is a large muscle, and good, smooth muscle function is necessary for a healthy heart. Magnesium can help to prevent as well as treat high blood pressure, arrhythmias, heart failure, and heart attack risk. Furthermore, many medications that are used to treat cardiovascular disorders can actually lower the amount of magnesium in your body, so taking magnesium supplements or being mindful to eat enough food high in magnesium is important while taking such medications.
Make sure to check with your doctor before taking any supplements to ensure there are no bad reactions with your medication and supplements.
5. Magnesium Aids in Diabetes Prevention and Treatment
Diabetes is an increasingly common condition that affects millions of Americans a year, with weight related type-2 diabetes in particular on the rise. Many studies have shown that those who are at high risk of type-2 diabetes have their chances of developing lowered significantly when their magnesium levels are increased. (3) Magnesium helps to activate the enzymes that are necessary to control insulin receptors. When these receptors do not work correctly, high blood sugar starts to cause multiple problems within the body.
It is important to work with a doctor to work out a plan that involves exercise, a healthy diet, any necessary prescription medication, and dietary supplements. Diabetes is a serious condition, that, when not
6. Magnesium Eases the Pain of Migraines
Migraines are incredibly painful headaches that are characterized by throbbing pain, upset stomach, dizziness, and sensitivity to lights. No one is really sure why some people get more migraine headaches than others, or why some people experience completely debilitating headaches more than others. It is believed that genetics can play a role in migraines, as well as certain foods, alcohol, and hormones.
However, it has been indicated that migraines and magnesium shortage in the body can be related. (4) Those who suffer more frequent migraines have lower levels of magnesium, and when they increase their levels of this essential nutrient, migraine frequency and severity are lowered. It is also possible that increasing levels of magnesium during a migraine can help to shorten the attack as well as aid in pain relief. It is believed that magnesium plays a role in returning the blood vessels to a normal size.
7. Magnesium Helps Asthmatics Breathe Easier
Asthma is a potentially serious condition that affects over twenty million people in the United States, and occurs when the muscles in your throat and chest and airways constrict, making it hard to breathe. The lungs can also produce more mucus during an asthma attack, which can make it even harder to breathe and causing further discomfort for the sufferer. While doctors don’t truly know why people develop asthma, there are a number of different medications that can be handy in treating asthma.
Magnesium has shown promise when used as a daily supplement to stop attacks and ease day to day symptoms of asthma. (5) It is not advised to use as the only medication during an asthma attack, but if your attack is severe enough to require a trip to the emergency room, you may be given magnesium sulfate through an IV. It is believed that magnesium eases the inflammation of the airways, providing relief in severe attacks.
8. Magnesium May Help Patients with Preeclampsia
Preeclampsia, or toxemia, is a potentially fatal condition affecting pregnant women and their developing fetus. (6) While the causes are not fully understood, it affects the placenta, which is the organ that delivers blood and nutrients to the fetus, which can cause low birth rate and birth defects, as well as severe blood loss if a placental abruption were to occur. The mother can also experience organ damage if she develops HELLP syndrome.
While magnesium sulfate is not a miracle cure for preeclampsia, it can buy valuable time for women and their unborn children. Since the only treatment for preeclampsia is to deliver the child before further complications arise, magnesium sulfate can delay the delivery long enough for medications to promote healthy lung and heart function in the baby to take effect. It can also help to prevent seizures in the woman, which can present a whole new host of problems for both the mother and child.
9. Magnesium Eases Premenstrual Disorder
Many women are familiar with the pain, discomfort, and bloating associated with premenstrual disorder. While some are able to find relief with healthy diet and exercise, for other women, these changes are simply not enough. Many women have been able to find relief by taking magnesium alone, or a supplement that has high levels of both magnesium and Vitamin B6. (7) Magnesium helps to promote healthy cell function, which can be integral in easing the pain of PMS.
10. Magnesium Can Help Regulate Blood Pressure
Millions of Americans suffer from blood pressure and the scary effects that it can have on your threat of stroke and heart disease, as well as the stress it can put on the rest of your body. Magnesium has been shown to decrease both diastolic and systolic levels in as little as three months. (8) It has been shown that magnesium supplements paired with calcium supplements to be most beneficial to lowering blood pressure for those suffering from pre-hypertension and hypertension.
It is important to note as well that if you are suffering from low blood pressure, or hypotension, you should be careful about the amount of magnesium that you consume, as it can exacerbate the symptoms of hypotension, such as fatigue, headache, and dizziness. Ask your doctor if any amount of extra magnesium in your diet is healthy.
11. Magnesium Helps Those Who Suffer From Restless Leg Syndrome
Restless leg syndrome is a condition that is not well understood, but is incredibly uncomfortable for those who suffer from it. When sufferers are sitting or lying down, they are compelled to move their arms and legs to relieve irritable sensations. Many sufferers are finding that their compulsions are the worst when they are trying to fall asleep. Besides genetics, medication withdrawal, and stress, a magnesium imbalance is thought to contribute to restless leg syndrome. (9) Magnesium can help relax nerves as well as keep muscles from contracting unnecessarily. Using magnesium to help treat restless leg syndrome can keep you from relying on more extreme pharmaceutical measures.
12. Magnesium Helps You Sleep Better
Even if you do not suffer from restless leg syndrome at bedtime, there are a host of different sleep disorders that many Americans sleep, but one of the most common is insomnia. Insomnia is a condition that makes it difficult to get and stay asleep.
Treatment for insomnia can be difficult and should be carefully monitored to ensure the sufferer does not become dependent on habit forming sleep aids. It has been found that magnesium helps to calm down nerves in the brain, making it easier to fall and stay asleep. (10)
13. Magnesium Keeps the Immune System Strong
The immune system is a complex system and there are many different things that need to happen to ensure that the immune system is functioning fully. There are many people who have found success by increasing their daily magnesium amounts increase the effectiveness of their immune’s system ability to fight off bacteria and viruses.
14. Magnesium Promotes Healthy Muscles
Magnesium has been increasing in popularity in recent years among athletes and body builders. Magnesium is key in converting energy in the cells, but can also help to prevent muscle fatigue, spasms, and can help prevent the buildup of lactic acid, which after a good workout, can lead to extra pain and discomfort. (11) Magnesium also helps to promote flexibility. Taking magnesium regularly can help keep your muscles healthy and hopefully injury free.
15. Magnesium Can Help Regulate Cholesterol
Many Americans suffer from elevated “bad” cholesterol, or HDL, and high levels of cholesterol can lead to increased risk of heart disease, stroke, and heart attack. Many Americans are deficient on magnesium as well, so it shouldn’t come as a shock that people who have high cholesterol saw a significant drop in their HDL levels relatively quickly. (12) While there hasn’t been enough evidence that it also lowers the risk of heart attack and stroke as quickly, eating vegetables high in magnesium have been shown to reduce the risk of heart attack and stroke.
How Can I Get My Recommended Daily Amount of Magnesium?
As outlined above, magnesium is incredibly important for a healthy mind and body. However, it can be increasingly hard to find good sources of magnesium since it has been removed from most water supplies and much of the average diet of the United State’s citizen contains overly processed foods, which do not have much for magnesium after it has been processed.
There are many foods that are high in magnesium, such as spinach, kale, and other leafy, green vegetables, pumpkin seeds, almonds, and cashew, yogurt, avocados, dark chocolate, and beans and legumes.
If you can’t get enough magnesium from a healthy diet, many daily vitamin supplements have a healthy source of magnesium, as well as specific magnesium supplements for a more targeted approach to magnesium deficiencies.
Risk Factors of Magnesium Deficiency
While anyone can suffer from low levels of magnesium, there are some that are more prone to magnesium related concerns. Carbonated beverages and excessive alcoholic beverages both can be a factor in magnesium deficiencies. Adults over the age of 55 can also have an increased risk of magnesium deficiency related concerns.
Many medications, such as birth control pills, asthma medications, and heart medicines can also lower the levels of magnesium in your blood. Talk to your doctor prior to taking any supplements with other medications to help avoid adverse reactions.
Conclusion
Magnesium, when taken properly, is an incredibly important nutrient for all over bodily health. To ensure you are getting enough magnesium in your diet, try to aim for an additional 250mg to 500mg per day or consult with your doctor to determine the right dose for you.
Calcium has been shown to help magnesium’s healing benefits, so make sure you are taking calcium in conjunction with magnesium. Doing so will ensure you get the full healthful benefits of magnesium.