We can’t exist without magnesium, which is involved in over 300 enzymatic activities in the body, from neuron and muscle function to protein synthesis and blood sugar management. Magnesium is not only necessary for good health, but it has also been studied for its potential to prevent chronic inflammatory disorders like Alzheimer’s, hypertension, and heart disease.
Despite the fact that magnesium is an essential nutrient, only 48% of Americans get enough of it in their diets. This phenomenon has been related to a decline in nutrient-dense foods like pumpkin seeds, cashews, and spinach in the diet, as well as an increase in industrial farming and food processing, which reduces the amount of magnesium found in whole foods.
Known to Boost Your Mood
Magnesium’s involvement in supporting brain biochemistry and neurotransmitter control has been linked to better mental health outcomes. Magnesium has been demonstrated to help some people who are suffering from clinical depression.
Low magnesium levels have been linked to an increased risk of depressed behavior in adults, particularly those under the age of 65, according to research. In magnesium-deficient senior adults with type 2 diabetes, oral magnesium supplementation was found to be just as effective as 50 mg daily of imipramine, a typical pharmaceutical prescription used to treat depression.
These findings imply that magnesium may help certain people who are suffering from depression.
Found to Decrease Inflammation
Did you know that eating magnesium-rich foods like dark chocolate and pumpkin seeds can help reduce inflammation? Magnesium deficiency has been linked to a variety of chronic inflammatory disorders, including:
- Hypertension
- Breast and colon cancer
- Obesity
- Heart disease
Low intake of magnesium-rich foods is linked to oxidative stress and inflammation associated with age-related diseases.
This connection is assumed to be due to the mineral’s role in mitochondrial energy production, which has a negative impact on a cell’s ability to withstand oxidative damage. Magnesium also functions as an antioxidant, shielding the mitochondria from oxidative stress, which can lead to the onset of inflammatory diseases.
Playing a Role in Insulin Resistance
Insulin resistance occurs when both muscle and liver cells lose their capacity to absorb glucose (sugar) from the bloodstream effectively. Insulin resistance is linked to the development of chronic diseases like type 2 diabetes and the metabolic syndrome.
Low magnesium levels have been linked to type 2 diabetes and metabolic syndrome, and evidence suggests that a rich magnesium diet may help prevent insulin resistance. Low magnesium levels in diabetic patients may be due to increased excretion due to higher urine rates in these people.
Stabilizing Blood Pressure
Magnesium also aids in the control of blood pressure in hypertensive patients (high blood pressure). Oral magnesium supplementation appears to lower ambulatory blood pressure in patients with moderate hypertension.
Low levels of dietary magnesium have also been shown to have a detrimental impact on blood pressure management, underlining the critical function magnesium plays in maintaining healthy blood pressure. Furthermore, magnesium supplementation and dietary consumption appear to improve both resting and post-exercise blood pressure measures.
Assisting with Exercise
If you’re lacking in magnesium, boosting your intake could help you improve your athletic performance. Many critical functions during activity, such as electrolyte balance, blood oxygenation, and energy production, require this mineral. Magnesium is also lost through perspiration during vigorous exercise and living in a hotter climate, making it even more critical to restore magnesium supplies.
Knowing these important functions, it’s no surprise that studies have shown that if you’re lacking in magnesium, boosting your intake through diet or supplementation might improve athletic performance. Magnesium also raises glucose levels in the brain, muscles, and bloodstream, which helps improve physical performance.
Decreased Risk of Migraines
Migraine headaches are perhaps the greatest area of evidence for magnesium. Magnesium deficiency appears to be associated to migraine pathogenesis. This shortage can be caused by a variety of causes, including a poor diet and increased excretion as a result of chronic stress.
Magnesium sulfate has been demonstrated in clinical studies to be more helpful than routinely recommended pharmaceutical drugs like dexamethasone and metoclopramide in patients suffering from acute migraines. Magnesium supplementation has also been found to reduce the frequency of migraines in children who suffer from them on a regular basis.
Lowered PMS Symptoms
Premenstrual syndrome (PMS) is a prevalent disorder that affects women of reproductive age during their menstrual cycle’s luteal phase. Abdominal pain, headaches, exhaustion, and sadness are only few of the symptoms of this syndrome. Magnesium supplements taken orally every day has been demonstrated to help with minor PMS symptoms including fluid retention and mood swings.
Signs of Magnesium Deficiency
If you suspect you may have magnesium deficiency, you’re likely experiencing one or more of the following symptoms:
- Abnormal heart rhythms
- Fatigue and weakness
- Hypocalcemia
- Loss of appetite
- Muscle cramps and contractions
- Nausea and vomiting
- Numbness
High Magnesium Foods
Although a supplement can be added, whole food sources are the best route to go if you feel you have a minor deficiency. You should also consult your doctor who may conduct a blood panel to determine if your levels are off.
Whole food sources include:
- Pumpkin seeds
- Cashews
- Avocado
- Almonds
- Black beans
- Buckwheat
- Dark chocolate
- Peanuts
Recommended Magnesium Supplements
If you are looking for a magnesium supplement, consulting your doctor or holistic practitioner is a good idea. We have; however, put a list of magnesium supplements together you can try if you would like to do some more research on your own.
