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From the regulation of muscle contractions and blood pressure to energy production, blood sugar balance, and even weight management and mood disorders, magnesium’s role in the body is plentiful. Magnesium has a number of impressive health benefits that can make you stronger, that can ease your fatigue, and that can even improve your mood. Here are some impressive health benefits of magnesium that you can gain by eating the right kind of foods.
Symptoms of Magnesium Deficiency
The deficiency symptoms of magnesium include pain in the neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasms, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching, and Raynaud’s spastic vessels.
When you are under stress, your body tends to quickly deplete its stores of magnesium. One very common symptom of its deficiency is chocolate cravings since chocolate is rich in this essential mineral. Its deficiency can be a major cause of diabetes, depression, and menopausal symptoms.
Impressive health benefits of magnesium
1. Strengthen bones and protect against osteoporosis
A number of population studies have reported positive associations between magnesium intake and bone mineral density in both men and women. This is because magnesium is involved in bone formation through its influence on bone turnover, as well as its role in potentiating vitamin D.
Adequate magnesium may also play a part in keeping our muscles strong and healthy; this is an important strategy for preventing falls and fractures in the older population.
2. Boost exercise performance
Magnesium also plays a role in exercise performance. During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity.
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly, and people with chronic disease. In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements. In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling, and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
3. Help fight depression
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
One analysis in 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 the low magnesium content of modern food may cause many cases of depression and mental illness. However, others emphasize the need for more research in this area.
Nonetheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be dramatic.
In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug.
4. Alleviate pre-menstrual syndrome (PMS)
For many women of reproductive age, the strains of cyclical anxiety, stress, mood swings, and bloating as well as menstrual migraines have a significant impact on the quality of life. Interesting studies suggest magnesium alone and in combination with vitamin B6 may help alleviate some of these symptoms.
5. Prevent asthma
Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through the intravenous administration of this mineral.
6. Protect heart health
Magnesium protects the heart from irregular heartbeats and tenderly shields it from damage, particularly from muscle stress. It actually calms the nerves, mediates digestive processes, and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation, all of which can put undue stress on your cardiovascular system. And its deficiency can result in lethal heart diseases.
7. Regulate high blood pressure
Whether you have a family history of heart disease and high blood pressure, or you simply want to ensure that you maintain healthy blood pressure, adding magnesium into your diet is a simple but effective way to ensure you don’t suffer the ill effects of hypertension.
8. Treat migraine headaches
Do you suffer from chronic migraine headaches? Many individuals will try every treatment under the sun, without realizing that one of the most effective treatments for migraines may actually be something as simple as magnesium. In fact, some researchers have suggested that every sufferer of migraines should attempt to use magnesium as a cure.[2]
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