How Is Magnesium Good For The Body – You probably know that magnesium is an essential mineral for bones and muscles. But it is also essential for your heart, brain and nervous system, for producing antioxidants to ward off disease, and for the proper functioning of hundreds of enzymes that control and regulate the body.

A lack of magnesium causes all sorts of damage to your cells, and the wreckage gets worse as you age. After bones, the highest concentrations of magnesium in the body are in your heart and brain, so a deficiency can even be fatal.

How Is Magnesium Good For The Body

And yet, up to 75% of North Americans may be magnesium deficient. The Food and Nutrition Board of the US National Academy of Sciences simply states, “The average American 14 or older is magnesium deficient.”

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There are so many health benefits of magnesium that it’s hard to pick just seven. However, according to the National Institutes of Health, magnesium plays a major role in the following conditions:

Running out of time with the Sandman? Many of us do not sleep well. In fact, nearly 50% of older adults have insomnia, with difficulty falling asleep, waking up early, or not feeling refreshed when you wake up because you haven’t slept deeply. This is partly due to changes in your circadian rhythms and lifestyle factors, but also due to decreased nutrients. You may have heard that magnesium helps you sleep. In fact, it is a key nutrient for sleep that must be eaten or taken in supplements and properly absorbed to get a good night’s sleep.

Magnesium prepares your body for sleep by relaxing your muscles. It also helps “shut down your mind” and calms your nerves by regulating two of your brain’s messengers called neurotransmitters that tend to keep you awake. Magnesium is also essential for maintaining a healthy “biological clock” and sleep cycle. Getting enough of this mineral helps reduce and prevent sleep disorders.

A 2012 study found that magnesium supplements were very effective in improving sleep efficiency, sleep duration, and reducing early morning awakenings, especially in older adults.

Benefits Of Magnesium

Anxious? Magnesium may also prevent restless leg syndrome, which contributes to sleep loss in some people. Magnesium is thought to do this not only by relaxing muscles, but by reducing inflammation and helping to make your main sleep chemicals called melatonin and glutathione. Magnesium and melatonin supplements are good partners. A 2011 study showed that elderly patients with insomnia taking both magnesium and melatonin fell asleep more easily, had better quality sleep, had longer sleep time and were more alert the next morning.

If you are an athlete, you know that magnesium is important for muscles. So what about the most important muscle in your body? Lower magnesium in your diet equates to higher risks of heart disease. That’s because magnesium nourishes the heart, protects your heart’s pump, prevents heart attacks, and provides elasticity for the heart and blood vessels.

Research from 2016 found that magnesium reduces calcium buildup in your heart and arteries (called coronary artery calcification). This is a sign of atherosclerosis and a predictor of cardiovascular death. People with the highest magnesium had a 42% lower probability of coronary artery calcification compared to those with the lowest serum magnesium. They also had a 48% lower probability of hypertension, and a 69% lower probability of myotonic dystrophy (a muscle wasting disease that affects many muscles including the heart).

By comparing how small your heart is to the size of the rest of your body that it pumps blood around, you’ll appreciate how hard your heart has to work every second of every day to keep you alive. To accomplish this, it requires large amounts of energy. The energy that fuels your heart is called ATP: adenosine triphosphate. It is made from the foods you eat (especially glucose from carbohydrates). But you can’t make ATP without magnesium. Magnesium is necessary for all three steps required to convert glucose into ATP. Once made, ATP must bind to a magnesium ion in order for it to be used by the body; magnesium is in every ATP molecule.

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Shortness of breath, chest tightness, trouble sleeping because you’re coughing or wheezing – you know it when you have asthma symptoms. Magnesium is often used as a treatment in hospitals for life-threatening asthma. If you go to the ER with a severe attack, you may be given magnesium because of its potential to stop your bronchial muscle spasms (which create a narrowing in the tubes that carry air to your lungs), and help your lungs breathe more easily. This is done to relieve the symptoms, but it also makes sense that low magnesium may be related to the cause of the condition.

There is evidence that people who eat foods higher in vitamins C and E, beta-carotene, flavonoids, selenium and magnesium have lower rates of asthma, all of which are nutrients that protect cells from damage. Magnesium supplements also help manage non-extreme cases of the disease every day in children and adults. Magnesium relaxes the bronchial muscles (bronchodilation) even when you are not having an attack. Studies show that magnesium does this either because it blocks calcium (which can reduce dilation) or because of its essential link to the enzyme responsible for cell function called adenylyl cyclase.

You might think that high blood pressure is caused by stress or lack of exercise or being overweight or eating too much salt. But these may only exacerbate the condition that is already lurking in your arteries, caused in part by a mineral deficiency.

Magnesium plays an important role in regulating your blood pressure. It relaxes “smooth muscle” cells, meaning those in your veins and arteries, so they don’t restrict blood flow. It also regulates other minerals essential to blood pressure; it maintains the delicate balance between sodium and potassium; it helps the body absorb calcium (and not be deposited in arteries). So magnesium has direct and indirect effects on hypertension risks.

Magnesium Benefits & Sources: A Complete Guide

A 2013 study tested not only how much magnesium people ate in their diet, but how much was actually absorbed by their body to determine whether it actually reduces risks. Researchers examined more than 5,500 people aged 28 to 75 and found that “absorbed magnesium” was associated with a 21% lower risk of hypertension even after considering other aspects of their lifestyle and diet.

A 2017 clinical review involving 20,119 cases of hypertension (and 180,566 people) also found magnesium reduced risk of high blood pressure. Just taking 100 mg per day of a magnesium supplement was associated with a 5% reduction.

Listen to your gut. Correct a digestive problem before it becomes chronic. Whether you suffer from acid reflux, constipation, gas, bloating or indigestion, the food you eat is not being processed properly. This reduces your ability to absorb nutrients from it, and can result in long-term, serious health problems.

Did you know that it is impossible to digest food without magnesium? A deficiency contributes to your digestive problem.

Magnesium: Benefits, Side Effects, Dosage, Interactions

Without magnesium, your body cannot perform the “mechanics” of digestion, make hydrochloric acid (stomach acid), make digestive enzymes for carbohydrates, proteins and fats, and repair and protect your digestive organs (esophagus, stomach, intestines, pancreas, colon) .

As soon as you put food in your mouth, magnesium comes into play. It helps make enzymes in your saliva that break down food into smaller parts, helping the whole digestive process. The hormones that tell your stomach to produce digestive acid need magnesium to be made; without it, you cannot digest food. After your stomach, food goes into your intestines, where more enzymes made by the pancreas break it down small enough to be absorbed as nutrients. The pancreas needs magnesium to make these vital enzymes. Magnesium also keeps the pancreas healthy, helping to prevent pancreatitis and pancreatic cancer.

Common conditions including acid reflux (heartburn) and GERD are not linked to excess stomach acid, as many people think, but low stomach acid. These conditions are also affected by magnesium deficiency. How? GERD and acid reflux are caused by a malfunctioning esophageal sphincter. This can happen due to bacterial overgrowth, which occurs when there is too little stomach acid. Magnesium helps stomach acid production, which reduces bad bacteria in the gut.

Slow flow? Of all these things, poor elimination (constipation) is the most common end result of poor digestion. One symptom of magnesium deficiency is constipation. According to the American Gastroenterological Association, 16% of adults (including a third of people over 60) are chronically irritable, meaning they have three or fewer bowel movements per week. Learn about the common causes of constipation and what you can do about it!

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Are you on edge? Being pre-diabetic can leave you wondering what steps to take to make sure you never get type 2 diabetes. Again, making sure you have enough magnesium is a natural path to health. Magnesium is the key to insulin sensitivity. It is not surprising then that magnesium deficiency is common in metabolic disorders such as type 2 diabetes and insulin resistance.

Research from 2014 says that magnesium deficiency is associated with triggering an “acute phase response” that contributes to type 2 diabetes. Supplements were given to apparently healthy people with prediabetes who had low magnesium. Taking magnesium supplements lowered their C-reactive protein. C-reactive protein

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