An necessary mineral called magnesium can be found in many foods and supplements. It is important for many bodily functions. A lot of people don’t get enough magnesium, even though it’s important.
The many health benefits of this mineral are becoming more and more clear thanks to scientific study. Here are six health benefits of magnesium that have been shown to be true by recent research:
6 Evidence-Based Health Benefits of Magnesium
1. Enhances Cardiovascular Health
Magnesium is very important for keeping your heart healthy. It helps keep the heart rate, blood pressure, and blood vessel activity in check. More and more studies show that it is very important for avoiding and treating cardiovascular disease.
Studies in the Journal of Clinical Hypertension have shown that taking magnesium supplements can lower blood pressure by a large amount, especially in people who already have high blood pressure. Because magnesium widens blood vessels, it improves blood flow and lowers artery stiffness. This lowers the risk of heart attack and stroke.
In addition, magnesium helps keep you from getting coronary artery disease by keeping your vessels from hardening. Circulation research has shown that getting more magnesium is linked to a lower chance of heart failure and coronary artery disease.
2. Regulates Blood Sugar Levels
Glucose metabolism and insulin sensitivity depend on magnesium, which is important for keeping blood sugar in check. According to research, getting enough magnesium can help control and avoid type 2 diabetes.
A thorough review in Diabetes Care shows that taking magnesium supplements can help people with type 2 diabetes be more sensitive to insulin and better control their blood sugar. Insulin is a hormone that controls blood sugar levels. Magnesium helps insulin do its job. Low magnesium levels are often linked to a higher chance of getting diabetes. Getting more magnesium can help keep you from getting diabetes.
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3. Supports Bone Health
Getting enough magnesium is important for keeping bones strong and healthy. Mineralization of bones is a key process that it helps control. Calcium and vitamin D are also very important for bone health.
A study in the Journal of Bone and Mineral Research says that not getting enough magnesium is linked to a higher chance of osteoporosis and fractures. Besides helping bones grow structurally, magnesium also helps control the activity of osteoblasts and osteoclasts, the cells that make bones and break them down. Making sure you get enough magnesium can help keep your bones strong and lower your risk of getting osteoporosis, especially in older people.
4. Improves Sleep Quality
Magnesium has been shown to improve the quality of sleep by helping people relax and keeping their sleep-wake cycles in check. It changes how much melatonin is made, which is a hormone that helps control when you sleep.
A study in the Journal of Clinical Sleep Medicine found that taking magnesium supplements can help older people sleep better and lessen the symptoms of insomnia. Magnesium helps control sleep by changing molecules like GABA (gamma-aminobutyric acid).
Magnesium can also help people with restless legs syndrome (RLS), which can make it hard to sleep. Sleep Medicine Reviews reports that taking magnesium supplements may help people with RLS and make their sleep better generally.
5. Reduces Anxiety and Depression
There is a lot of evidence that magnesium can improve mental health. The element affects how neurotransmitters work and how the brain can change, which in turn affects how mood is controlled.
Several studies, including ones that were published in Neuropharmacology, have shown that taking magnesium supplements can help people who are depressed or anxious. Neurotransmitters like serotonin and dopamine are important for keeping your mood stable. Magnesium changes how these chemicals are released and how they work.
Many studies have shown that not getting enough magnesium can make you more likely to develop mood problems. Getting more magnesium can help your mental health. A study in the journal Nutrients found that taking magnesium supplements can help with sadness, especially in people who don’t get enough magnesium in their diet.
6. Supports Muscle Function
Magnesium is needed for muscles to work properly, including for them to contract and rest. It helps keep the balance of electrolytes like potassium and calcium, which are important for muscle performance.
According to a study released in Magnesium Research, taking magnesium supplements can help people with muscle cramps and spasms, especially athletes and older adults. Relaxing muscles is a key function of magnesium that helps keep you from cramping and speeds up healing after exercise.
Magnesium also helps your body’s general endurance and performance. A study published in The Journal of Physiology shows that magnesium helps make ATP, which is the main energy carrier in cells and is important for muscle function and exercise ability.