Magnesium benefits a lot. Magnesium is the fourth most abundant mineral in the human body. It plays important role in your body and brain. However, you may not get enough of it, even if you eat a healthy diet.
It Can Increase Exercise Performance
Magnesium also plays a role in physical activity. During exercise, you may need 10-20% more magnesium than at rest, depending on the activity. Magnesium helps to regulate blood sugar in your muscles and detoxifies lactate, which can build up during exercise and cause fatigue.
Studies have shown that supplementation can increase the effectiveness of exercise for athletes, the elderly, and people with chronic illnesses. In one study, volleyball players who took 250 mg of magnesium a day experienced an improvement in arm movement and arm movement.
In another study, athletes supplemented with magnesium for four weeks had faster running, cycling, and swimming during the triathlon. They also observed a decrease in insulin levels and stress hormone levels.
However, the evidence is inclusive. Some studies have found no benefit of magnesium supplements in athletes with low or normal mineral levels.
Magnesium plays a critical role in brain and emotional functioning, and low levels are associated with an increased risk of depression. One study of more than 8,800 people found that people under the age of 65 with a very low magnesium diet had a 22% higher risk of depression.
Some experts believe that low magnesium content in today’s diet could lead to more cases of depression and mental illness. However, some emphasize the need for further research in this area.
However, supplementation with this mineral can help reduce symptoms of depression – and in some cases, the effects can be serious. In a randomized controlled trial in depressed adults, 450 mg of magnesium daily improved mood as an antidepressant.
Advantages Of Fighting Diabetes 2
Magnesium also benefits people with type 2 diabetes. Studies show that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin’s ability to maintain blood sugar levels.
Additionally, studies show that people with low magnesium intake are at a higher risk of developing diabetes. One study that followed more than 4,000 people over 20 years found that those with a high magnesium diet were 47% less likely to develop diabetes.
Some studies show that people with type 2 diabetes who take high doses of magnesium each day have observed significant improvements in blood sugar and hemoglobin A1c levels, compared to the control group.
However, these effects may depend on how much magnesium you get in the diet. In a separate study, supplements did not improve blood sugar or insulin levels in people who were deficient.
Magnesium Can Reduce Blood Pressure
Studies show that taking magnesium can lower blood pressure. In another study, people taking 450 mg a day saw a significant decrease in systolic and diastolic blood pressure.
However, these benefits can only come from people with high blood pressure. One study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels.
It Has Anti-inflammatory Benefits
A low magnesium diet is linked to chronic inflammation, which is one of the causes of aging, obesity, and chronic illness. In another study, children with low blood magnesium levels were found to have high levels of the CRP inflammatory marker.
They also had high blood sugar, insulin levels, and triglyceride levels. Magnesium supplements can reduce CRP and other symptoms of inflammation in older adults, obese people, and those with prediabetes. In the same way, foods high in magnesium – such as fatty fish and dark chocolate – can reduce inflammation.
Magnesium Can Help Prevent Migraines
Migraine headaches are painful and debilitating. Nausea, vomiting, and sensitivity to light and noise often occur. Some researchers believe that people who suffer from migraines are more likely to be deficient in magnesium.
In fact, a few encouraging studies suggest that magnesium can prevent and help treat migraines. In another study, supplementation with 1 gram of magnesium provided relief from severe migraine attacks faster and more effectively than conventional medications. In addition, a diet rich in magnesium can help reduce the symptoms of migraines.
Reduces Insulin Resistance
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes. It is characterized by the inability of muscle and liver cells to properly absorb sugar from your bloodstream.
Magnesium plays an important role in this process, and many people with metabolic syndrome are deficient. In addition, high insulin levels associated with insulin resistance lead to the loss of magnesium in the urine, further reducing your body levels.
Fortunately, an increase in magnesium intake can help. One study found that supplementation with mineral supplements reduced insulin resistance and blood sugar levels, even in people with normal blood levels.
Magnesium Improves PMS Symptoms
Premenstrual syndrome (PMS) is one of the most common diseases in women of childbearing age. Symptoms include water retention, stomach cramps, fatigue, and irritability. Interestingly, magnesium has been shown to improve mood, and reduce water retention, and other symptoms in women with PMS.
Magnesium Rich Foods
Dark chocolate is healthy and delicious. It is very rich in magnesium, and 64 mg per 1 ounce (28-gram) serving – that is 16% of RDI. Dark chocolate also contains high iron, copper, and manganese and contains a prebiotic fiber that nourishes your healthy bacteria.
Also, it is loaded with beneficial antioxidants. These are nutrients that reduce free radicals, which are harmful molecules that can damage your cells and lead to infections. Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant chemicals that prevent “bad” LDL cholesterol from mixing and sticking to cells that clog your arteries.
To get the most out of the benefits of black chocolate, choose a product that contains at least 70% cocoa solids. The higher the percentage the better.
Avocado is a wonderfully nutritious fruit and a wonderful source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of RDI.
Avocados also contain a lot of potassium, B vitamins, and vitamin K. And unlike most fruits, they are high in fat – especially monounsaturated fats for heart health.
Also, avocados are an excellent source of fiber. In fact, 13 grams of 17 carbs in avocado are derived from fiber, making them much lower in digestible carbs.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after eating.
Nuts are nutritious and delicious. The most nutritious varieties of magnesium nuts include almonds, cashews, and Brazil nuts. For example, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium or 20% of RDI.
Many nuts are also a good source of fiber and monounsaturated fats and have been shown to improve blood sugar and cholesterol levels in people with diabetes.
Brazilian nuts are also very high in selenium. In fact, only two Brazilian nuts provide more than 100% RDI of this mineral. Also, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as a snack.
Legumes are a family of nutritious plants that include lentils, beans, nuts, peas, and soybeans. They are very rich in many different nutrients, including magnesium.
For example, 1 cup serving of cooked black beans contains 120 mg of magnesium, which is 30% RDI. Legumes are also high in potassium and iron and are a great source of protein for meat-eaters.
Because legumes are rich in fiber and have a low glycemic index (GI), they can lower cholesterol, improve blood sugar control and reduce the risk of heart disease.
The fermented soy product known as natto is considered an excellent source of vitamin K2, which is essential for bone health.
Tofu is a staple in a vegetarian diet because of its high protein content. It is made by pressing soy milk into soft white holes, also known as beans.
The 3.5-ounce (100-gram) effective contains 53 mg of magnesium, which is 13% of RDI. One function provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese, and selenium.
Also, some studies suggest that eating tofu can protect cells from invading your arteries and reduce the risk of stomach cancer.
The seeds are amazingly healthy. Many – including flax, pumpkin, and chia seeds – contain high amounts of magnesium. Pumpkin seeds are an excellent source, with 150 mg per 1-ounce (28-gram) serving. This is up to 37% of the RDI.
Also, the seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids. Also, they are very high in fiber. In fact, almost all carbs in seeds are derived from fiber.
They also contain antioxidants, which protect your cells from harmful radicals produced during digestion. Fertilizers have also been shown to lower cholesterol and may be beneficial in combating breast cancer.
Whole grains are excellent sources of many nutrients, including magnesium. 1-ounce (28-gram) serving of dried buckwheat contains 65 mg of magnesium, which is 16% of RDI.
Many whole grains are also rich in B vitamins, selenium, manganese, and fiber. In controlled studies, whole grains have been shown to reduce inflammation and reduce the risk of heart disease.
Pseudocereals like buckwheat and quinoa are higher in protein and antioxidants than traditional grains such as corn and wheat. Also, it is gluten-free, so people with celiac disease or gluten sensitivity can enjoy it as well.
Other oily fish
Fish, especially oily fish, are amazingly nutritious. Many species of fish are high in magnesium, including salmon, mackerel, and halibut.
Half a fillet (178 grams) of salmon packs of 53 mg of magnesium, which is 13% of RDI. It also provides 39 grams of high-quality protein.
Also, fish is rich in potassium, selenium, B vitamins, and various other nutrients. A high-fat diet has been linked to a reduction in the risk of several chronic diseases, especially heart disease. These benefits are attributed to the high levels of omega-3 fatty acids.
Bananas are one of the world’s most popular fruits. They are best known for their high potassium content, which can lower blood pressure and be associated with a lower risk of heart disease.
But they are also rich in magnesium – 37 large banana packs, or 9% RDI. Also, bananas provide vitamin C, vitamin B6, manganese, and fiber.
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes. However, the bulk of the carbs in the unripe banana is starchy, non-digestible, and absorbed. Starch is resistant to lowering blood sugar levels, reducing inflammation, and improving bowel health.
Is it good to take magnesium everyday?
Doses less than 350 mg daily are safe for most adults. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects. When taken in very large amounts (greater than 350 mg daily), magnesium is possibly unsafe.
Is it better to take magnesium at night?
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
When should you take magnesium?
In general, magnesium supplements should be taken near mealtime to avoid an upset stomach. However, if you're using magnesium as a laxative, it should be taken on an empty stomach with a full glass of water one hour before or two hours after a meal.
Does magnesium make you gain weight?
Reduced magnesium in the body has been linked to insulin resistance that could lead to weight gain.
Is Magnesium good for anxiety?
Research suggests that taking magnesium for anxiety can work well. Studies have found that feelings of fear and panic can be significantly reduced with greater magnesium intake, and the good news is that the results aren't limited to generalized anxiety disorder.
Does magnesium help hair growth?
Apart from vitamins, minerals are very important for hair growth. While iron and zinc help with hair's shine and luster, magnesium plays an important role in promoting follicle hair growth, which results in healthy hair growth.