What are the Benefits of Magnesium?
Over 300 enzyme processes in the human body involve magnesium, making it a vital element. Among its various roles are boosting the immune system, controlling blood pressure, and assisting with muscle and nerve function.
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Stress and Anxiety
Magnesium deficiency may contribute to mood disorders like anxiety and sadness.
A systematic review from 2017 found possible associations between high levels of anxiety and low magnesium levels. The hypothalamic-pituitary-adrenal (HPA) axis, a group of three glands that regulates a person’s response to stress, is partially responsible for this.
The study notes that the quality of the evidence is low, and that better trials must be conducted to ascertain the efficacy of magnesium supplements in lowering anxiety.
Premenstrual Syndrome (PMS)
Premenstrual syndrome may also be influenced by magnesium (PMS). A 2012 article and other small-scale research indicate that combining magnesium and vitamin B-6 pills help lessen PMS symptoms. The evidence is contradictory, according to a more current 2019 evaluation, and more research is required.
Taking magnesium supplements, according to the American College of Obstetricians and Gynecologists, may assist to lessen PM bloating, mood problems, and breast tenderness.
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Headaches and Migraines
Headaches may be helped, avoided, or relieved with magnesium therapy. This is because neurotransmitters and blood vessel constriction, two factors linked by doctors to migraine, might be impacted by a magnesium deficit.
When compared to other people, those who suffer from migraines may have reduced levels of magnesium in their blood and body tissues. A migraine may cause low magnesium levels in the brain.
According to a 2017 article on a systematic review, magnesium treatment may be helpful for preventing migraines. According to the scientists, ingesting 600 mg of magnesium citrate appears to be a secure and reliable preventative measure.
According to the American Migraine Foundation, daily dosages of 400–500 mg are widely used by patients to prevent migraines.
Heart Health
Magnesium keeps the body’s muscles, especially the heart muscle, healthy. According to research, magnesium has a significant impact on heart health.
According to a 2018 analysis, a person’s risk of cardiovascular issues can rise if they don’t get enough magnesium. This is in part because of its cellular functions. The authors note that clinical results can be negatively impacted by magnesium shortage, which is common in persons with congestive heart failure.
The risk of death is reduced for those who take magnesium promptly after a heart attack. In order to lower the risk of arrhythmia, or irregular heart rhythm, doctors occasionally utilize magnesium during congestive heart failure (CHF) treatment. A 2019 meta-analysis claims, according to a reliable source, increasing one’s magnesium intake may reduce stroke risk. According to their findings, the incidence of stroke decreased by 2% for every 100 mg per day increase in magnesium intake.
According to certain studies, magnesium may also contribute to hypertension. However, taking magnesium supplements decreases blood pressure “a small amount,” according to the Office of Dietary Supplements (ODS), based on recent studies.
To understand the role of magnesium in heart health and the prevention of cardiovascular disease, the ODS call for a “large, well-designed” inquiry.
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Diabetes
High magnesium diets have been related in studies to a decreased risk of type 2 diabetes. This may be due to magnesium’s crucial function in insulin metabolism and glucose regulation.
The majority of diabetics, but not all of them, have low magnesium levels, and magnesium may help with diabetes management, according to a trusted source in the World Journal of Diabetes. Insulin resistance is a condition that frequently develops before type 2 diabetes, and a magnesium deficit may make it worse. On the other hand, low magnesium levels may result from insulin resistance.
Researchers have connected high magnesium diets and diabetes in numerous studies. Furthermore, a 2017 comprehensive review showed that supplementing with magnesium helps raise insulin sensitivity in persons with low magnesium levels. Before using magnesium as a standard treatment for diabetes patients’ glycemic control, researchers must amass more proof.
Bone Health
Magnesium is crucial for good bone production, even though the majority of research has focused on the role of calcium in bone health.
According to 2013 research, women who consume enough magnesium after menopause had increased bone density, better bone crystal production, and a lower risk of osteoporosis. It helps to control the levels of calcium and vitamin D, two key minerals essential for bone health, magnesium may both directly and indirectly promote bone health.
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