Magnesium is a mineral that’s crucial for the health of your body. After today’s blog, you’ll see just how necessary this nutrient is for optimal health. You’ll also be shocked that – despite its importance – only about 50% of American adults are getting enough of it! [1, 2]
Let’s get into the 11 science-backed ways that magnesium can support your health!
1. It’s involved in hundreds of biochemical reactions in your body
When reading the points on this list, remember that a lot of it comes down to this one. Every cell in your body contains magnesium and every cell in your body needs it to function properly.
Without magnesium, your cells are at a loss.
While about 60% of the magnesium in your body is found within your bones, the rest is in muscles, soft tissues, blood, and all other fluids – you know, everywhere! [1]
Magnesium is so busy because it’s known as “a helper molecule”, assisting in the biochemical reactions that are continuously performed by the enzymes in your body. In fact, it’s involved in over 600 reactions throughout your body! [3]
This includes:
- – Converting food into energy so that you can feel awake and ready to go…
- – Building new proteins from amino acids so that they can carry out their many functions throughout the body…
- – Helping to maintain your genes by creating and repairing DNA and RNA…
- – Supporting the muscles through both movement and relaxation…
- – Regulating the nervous system, including neurotransmitters so that messages can be sent effectively throughout your brain and body.
- – And so much more!
Like we said, magnesium is responsible for over 600 reactions throughout the body. If you’re low on magnesium, your cells – and body – will be struggling to work properly.
2. Can boost exercise performance
During exercise, you use up more magnesium. [4]
This is due to something called lactate. See, when you exercise, if there isn’t enough oxygen to get in to support the muscles, a substance called lactate is made. Your body can convert this lactate into energy without the need of oxygen.
But this lactate can buildup, and when it does, it causes muscle fatigue.
Magnesium helps move blood sugar into your muscles for energy instead, while also disposing of lactate – allowing you to go for longer! [5]
This is one of the reasons why studies have shown that magnesium can improve exercise performance in older adults. [6]
In fact, one study involving 2,570 women found that higher magnesium intake was associated with increased muscle mass and power. [7]
Research has even found that daily magnesium supplements not only increased performance in athletes, but helped protect against muscle damage. [8, 9]
3. Can help with depression
Since magnesium plays an essential role in brain function and mood, it comes as no surprise that low levels of the mineral are linked to a higher risk of depression. [10]
A data analysis from research involving more than 8,800 participants found a 22% greater risk of depression in those with low magnesium levels. [10]
The good news?
Research has also found that introducing a magnesium supplement can reduce symptoms of both depression and anxiety in as little as six weeks! [11, 12]
4. Supports healthy blood sugar levels
Research has shown that nearly half of people with blood-sugar-related health conditions are low in magnesium. [1, 13]
On top of that, studies have also found that those who consume more magnesium have a lower risk of developing these types of diseases. [14, 15, 16]
Again, this is due to magnesium’s involvement in numerous reactions throughout the body. Reviews into the mineral’s function here have found that it enhances insulin sensitivity. This improves blood sugar levels, and allows for better blood sugar control within the body. [17, 18]
5. Promotes heart health
Magnesium has a crucial role in keeping your heart healthy, strong, and free of complications.
For example, studies have shown that magnesium supplements can lower blood pressure levels. High blood pressure puts the heart at great risk for disease. [19]
An extensive review on the literature surrounding magnesium and cardiovascular health found a strong link between a lower risk of heart disease, stroke, and high blood pressure. [20]
Yet another review found similar results, including that magnesium can also support healthy cholesterol levels – reducing bad cholesterol and promoting good cholesterol – while also lowering blood triglyceride levels. [22]
Your cells need magnesium to function properly, and this is true within the heart as well. Without it, this critical organ can be put at risk.
6. Promotes a healthy inflammatory response
Acute inflammation is a necessary and healthy response to an infection or other threat within the body. However, sometimes inflammation can get out of hand, where the immune system attacks healthy cells. This is known as chronic inflammation and it plays a key role in aging and chronic disease.
As it turns out, low magnesium intake is linked to an increase of this type of harmful inflammation. [23, 24]
A review of 11 studies concluded that supplementing with magnesium decreased markers of chronic inflammation, such as certain proteins that are linked to an increased risk of heart issues and other diseases. [25]
Further research confirmed this finding and found even more types of inflammatory markers that magnesium supplements can reduce. [26, 27]
One reason may be that magnesium can reduce oxidative stress – a type of damage within the body related to inflammation. [28]
All in all, it appears as though – when the body has optimal levels of magnesium – the body is healthier and less inflamed.
7. Can help prevent migraines
Migraines are a type of intense headache that are especially painful and can include symptoms like nausea, vomiting, and sensitivity to light and noise.
According to research, if you’re experiencing migraines, you’re more likely to have a magnesium deficiency. [29]
In fact, many researchers even go as far to say that magnesium supplements can help prevent and treat migraines. [30, 31]
In one study, those suffering from a migraine attack found relief more effectively and quickly with a magnesium supplement than the group who took a conventional treatment. [32]
If you often find yourself with severe headaches or migraines, it may just be because your brain is struggling to carry out its functions due to low levels of magnesium.
8. May help with PMS symptoms
Women of child-bearing age often experience a condition called premenstrual syndrome (PMS). It’s extremely common and can cause symptoms such as water retention, abdominal cramps, fatigue, and irritability.
Studies have found that magnesium supplements can help relieve these symptoms. [33]
Researchers believe this could be due to fluctuating levels of magnesium throughout the menstrual cycle. This can worsen symptoms, especially in those who already have low levels of the mineral. As such, supplementation can help remedy these ailments. [34]
For example, one study found that introducing a daily dose of magnesium helped with symptoms in those experiencing PMS. They had less bloating, depression, and anxiety when compared to the control group. [35]
9. Supports bone health
When it comes to your bones, magnesium is a critical nutrient for their health. As mentioned earlier, up to 60% of your magnesium is found in your bones! [36]
Unsurprisingly, research has found that lower levels of this mineral is linked to a higher risk of conditions involving weak and brittle bones. [37]
For example, a study spanning 3 years which followed hundreds of people undergoing hemodialysis – a treatment which helps remove waste from the blood – found that those who consumed the least magnesium experienced 3 times more fractures than those who took the most magnesium. [38]
Additionally, a review of 12 different studies concluded that those who have high magnesium intake are also much more likely to have an increased bone mineral density, making the bones stronger and less susceptible to fracturing. [39]
10. Promotes better sleep
If you’ve heard anything about magnesium, it’s likely about how powerful it is as a sleep aid. This is because magnesium regulates several neurotransmitters involved in sleep. [40]
Again, it comes down to your brain and body not having the proper tools to ensure every function in your body is being carried out properly. But when you have optimal levels of magnesium, everything can run much more smoothly.
For example, one review in older adults struggling to find sleep each night found that simply supplementing with magnesium allowed them to fall asleep – on average – 17 minutes faster! [41]
Imagine being able to fall asleep almost 20 minutes sooner than you do now?
And it’s not just falling asleep. Another study involving nearly 4,000 adults found increased magnesium intake to improve both sleep quality and duration. [42]
And because you’re sleeping better through the night, higher magnesium intake has also been linked to feeling more awake and energized throughout the day. [43]
11. Can help reduce symptoms of anxiety
If all of this wasn’t enough, research has also indicated that magnesium can help treat and even prevent anxiety. [44]
For example, one study involving 3,172 adults found a lower risk of depression and anxiety following increased magnesium intake. [45]
And other research suggests that a deficiency in magnesium may increase your body’s susceptibility to stress and anxiety. [46]
So if you want to feel more calm and be ready to face the challenges of the day, make sure your magnesium levels are up to par!
The most absorbable form of magnesium?
After all this, you may be wondering how YOU can get your hands on some magnesium.
But, like all nutrients, you want to be sure that your body will actually be able to take in the magnesium and use it.
That way all of your cells can get their fair share and you can be at your healthiest.
Well, we may have something in store.
If you want to stay in the know about how you can very soon get what might just be the most absorbable form of magnesium out there…
Send us an email at info@puralityhealth.com and we’ll add you to our list.
