What Does Magnesium Do To Your Body – Magnesium is one of the most important minerals your body needs for healthy functioning. It is crucial for a variety of important body functions, including the brain, mental health, bones, muscles and circulatory system.

However, magnesium deficiencies are common and can cause anxiety, depression, brain health symptoms, sleep problems, blood sugar imbalances, cardiovascular problems, bone health problems, and other health problems. Optimizing your magnesium levels through diet and supplementation is crucial to your health and well-being.

What Does Magnesium Do To Your Body

In this article you will learn about the health properties of magnesium. You will learn about the recommended daily intake, signs and symptoms of deficiencies and the main causes.

Magnesium Benefits & Sources: A Complete Guide

I will discuss the best food sources of magnesium. You will learn what the best forms of supplements are, what to avoid and how to choose the right one. I will recommend my favorite magnesium supplement to improve your health.

Magnesium is one of the most important minerals your body needs for healthy functioning. It is crucial for a variety of important body functions, including brain, mental, bone and cardiovascular health. This important mineral offers several major health benefits. Let’s look at them one by one.

Magnesium is important for mental health. Anxiety is now one of the most common mental health problems in our society. A 2017 systematic review published in Nutrients found that low magnesium levels may increase the risk of anxiety (1). Scientists have found that magnesium can affect the hypothalamic-pituitary-adrenal (HPA) axis. As a result, this key mineral can help reduce stress and anxiety.

A 2020 review published in Nutrients also found that magnesium deficiency can contribute to stress, creating a vicious cycle of stress and anxiety (2). Addressing magnesium deficiency can reduce your stress response and reduce stress and anxiety.

This Is What Magnesium Really Does For Your Body

Magnesium may also benefit other aspects of brain health, not just mental health. Magnesium plays a role in synaptic transmission, neuronal plasticity, and neuronal activity. So this key mineral can affect your learning and memory.

A 2010 study published in Neuron found that this mineral can help improve learning and memory, including short-term memory, long-term memory, working memory, and learning functions (3). According to a 2018 review published in Nutrients, magnesium may play a protective role in neurological problems, including Alzheimer’s disease, Parkinson’s disease, epilepsy, migraines, stroke, and chronic pain (4).

Magnesium is also good news if you want to improve your blood sugar (glucose) levels and reduce your risk of diabetes. It plays a role in glucose control and insulin metabolism, so it may help reduce the risk of type 2 diabetes.

A 2015 review published in the World Journal of Diabetes found that magnesium deficiency is common in people with diabetes (5). According to the researcher, supplementation may play a role in the treatment of diabetes. A 2017 systematic review published in Nutrition found that magnesium may help reduce insulin resistance and improve insulin sensitivity in people with known deficiency (6).

How Long Does Magnesium Stay In Your Body?

Although most people talk about the importance of calcium for bone health, there are many other nutrients that play a role in healthy bones. Magnesium is essential for proper bone formation and is important for bone health.

A 2013 study published in Nutrients found that getting enough magnesium may be associated with improved bone crystal formation, greater bone density, and reduced risk of osteoporosis (7). This may be especially important for perimenopausal and menopausal women and older people because they are at increased risk of osteoporosis. According to a 2022 systematic review published in Bone, magnesium may be beneficial to the bone health of older people (8).

One of the main roles of magnesium is to maintain muscle health. This also applies to healthy muscles. It’s no wonder that magnesium plays an important role in cardiovascular health.

According to a 2018 review published in the BMJ, magnesium deficiency may increase the risk of cardiovascular problems (9). They found that low levels are a common cause of congestive heart failure and can worsen treatment outcomes. According to a 2019 systematic review and meta-analysis published in Frontiers in Neurology, magnesium may reduce the risk of stroke (10).

Benefits Of Magnesium

You already know that magnesium is important for mental health and brain health. It is beneficial in reducing stress and anxiety, but may also be helpful in treating depression.

According to a 2018 review published in Nutrients, magnesium may play a protective role in depression and anxiety (4). A 2006 case study published in Medical Hypotheses found that magnesium may aid treatment and recovery from major depression because it can help correct intraneuronal magnesium deficiency and improve neuronal activity (11). A 2017 randomized clinical trial published in PLoS One also found that supplementation could help alleviate mild to moderate depression within 6 weeks (12).

If you suffer from migraines or headaches, you may want to consider increasing your magnesium levels. As we discussed earlier, deficiency can affect the neurotransmitter. It may also reduce normal narrowing of blood vessels. Both of these factors can play a role in migraines and headaches.

Moreover, according to a 2022 study published in the Journal of Strength and Conditional Research, magnesium can help relax muscles and reduce muscle soreness (13). This may help with muscle pain and headaches associated with tension headaches.

Tasty Foods High In Magnesium You Should Be Eating

According to a 2018 review published in Nutrients, magnesium may play a protective role in headaches and migraines (4). A 2017 review published in Headache found that taking 600 mg of magnesium may help reduce migraines (14). The American Migraine Foundation recommends about 400 to 500 mg of magnesium daily for migraine sufferers (15).

Magnesium can help the body relax (13). It can also calm your mind, reduce stress, and reduce anxiety (1, 2). But by calming your mind and body, magnesium can help you fall asleep easier and faster. It may also help improve your actual sleep.

A 2016 study published in the Journal of Research in Medicine Science found that supplementation may help reduce primary insomnia in older adults (16). A 2021 study published in Current Developments in Nutrition found an association between magnesium intake and better sleep quality and longer sleep duration (17). Participants who took higher magnesium intake slept better and longer.

The recommended dietary allowance (RDA), i.e. the recommended average daily intake of magnesium for healthy people for magnesium, is as follows (18):

The How And Why Of Magnesium Bisglycinate: Your Ultimate Checklist

The best sources of magnesium are green leafy vegetables, nuts, seeds, legumes and whole grains. You can also find fortified cereals and other fortified foods on the market.

Unfortunately, some of these products may not be right for you. Whole grains typically contain gluten, which can lead to inflammation, gut health issues, and other health problems. Legumes can cause digestive difficulties for some people and may not be ideal if you are following a low-carb diet. Fortified foods are often overly processed and contain artificial ingredients and additives.

Don’t worry, there are still plenty of sources of magnesium you may like. Top food sources I recommend (18):

As you can see, although there are excellent dietary sources of magnesium, meeting your needs and correcting deficiencies through diet alone can still be a challenge. Because our soils are depleted, these foods don’t always contain as much magnesium as they should. You can still benefit from supplementation along with eating these foods.

Recognising Magnesium Deficiency: Key Symptoms And Warning Signs

Magnesium deficiency can occur for many reasons. Of course, one of the causes may be a poor diet.

But you’ll be surprised what other non-dietary factors can increase your risk or contribute to magnesium deficiency. Let’s look at the potential causes of magnesium deficiency.

A diet high in sugar and overly processed foods is generally not good for your health. This diet is low in nutrients, including magnesium. It can also cause chronic inflammation and related health problems. However, too much sugar and too many overly processed and refined foods can directly lead to magnesium deficiency.

According to a 2018 review published in Open Heart, a Western diet high in refined sugar, refined flour, processed foods, and refined fats is low in magnesium and is associated with magnesium deficiency (19). Moreover, high blood sugar levels resulting from increased sugar consumption can lead to impaired absorption and increased excretion, leading to a vicious cycle. In the next section, I will discuss the relationship between high blood sugar and magnesium deficiency.

What You Should Know About Magnesium & Pcos!

Magnesium plays an important role in sugar control and insulin metabolism. Insulin resistance, elevated insulin levels and high blood sugar levels are associated with reduced magnesium absorption. It may also cause magnesium to be excreted more quickly by the kidneys.

A 2015 review published in the World Journal of Diabetes found that low magnesium intake, increased urinary loss of magnesium, and magnesium deficiency are common problems in people with type 2 diabetes (20). A 2019 study published in the International Journal of Molecular Sciences also found that magnesium deficiency may play a role in insulin resistance and type 2 diabetes (21).

Scientists have found that magnesium supplementation can help prevent and treat insulin resistance. According to a 2004 study published in Diabetes &

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