In order to function and be healthy, our bodies need magnesium. It’s one of the most important minerals we take, and few nutrients contain all of the health benefits that magnesium provides. In fact, magnesium is the fourth most abundant mineral in our bodies after calcium, phosphorus, and potassium. Its benefits may include reducing the risk of depression, diabetes, and cancer. And on the other hand, a lack of magnesium appears to lead to a range of diseases, as well as muscle pain, dizziness, joint pain, and migraines. With that in mind, here are 15 reasons why everyone should take magnesium every day!
1. Relieves joint pain.
Some people have found that increasing their intake of magnesium relieves their joint pain. Because magnesium has few or no side effects, it may be worth a try!
2. Protects against muscle problems.
Magnesium is the main mineral used to relieve muscle pain. It prevents problems like cramps, spasms, tingling, numbness, and tremors.
3. Relieves menstrual cramps.
Interestingly, magnesium has been shown to improve the mood of women during PMS. It can also help prevent stomach cramps, fatigue, and other symptoms associated with menstruation.
4. Combats hypertension.
A large British study from 2013 showed that people with normal blood pressure may benefit from taking magnesium supplements. Magnesium acts as a natural calcium channel blocker, a type of blood pressure medication.
5. Regulates heart rhythm abnormalities.
Magnesium protects blood vessels and can counteract an irregular heartbeat, according to some research. But it must be the right kind—magnesium citrate—which easily absorbed by the body.
6. Provides energy and reduce fatigue.
Magnesium is usually recommended for people who suffer from chronic fatigue or generally feel weak. A Brazilian study has shown that taking magnesium can increase the endurance of both athletes and elderly people with chronic diseases. Magnesium can also prevent lactic acid, according to a study by Chinese researchers.
7. Prevents depression.
Magnesium plays a crucial role in brain function and mood. Some experts believe that the low levels of magnesium in modern food cause depression and mental illness. An American study from 2015 with over 8,800 people showed that people under 65 who had a lower intake of magnesium were 22 percent more likely to suffer from depression.
8. Has anti-inflammatory properties.
A low intake of magnesium is associated with chronic inflammation, which can accelerate aging, leading to obesity and chronic diseases. Similarly, a high consumption of magnesium reduces the risk of inflammation.
9. Relieve headaches.
People suffering from migraines may have low levels of magnesium in their bodies, and studies have shown that the supplemental intake of minerals may provide relief. Magnesium supplements can counteract nausea, vomiting, and sensitivity to light and sound in people with migraines, according to this study.
10. Take away your sweet tooth.
Increasing your magnesium intake may reduce your cravings for salt and chocolate. Because magnesium cravings are often mistaken for chocolate cravings, most people end up eating chocolate when their body needs magnesium. The regular intake of alternative sources of magnesium such as raw nuts, seeds, and fruit can help ease chocolate cravings.
11. Reduces the risk of cancer.
Men with high magnesium content in their blood can cut the risk of dying from cancer and heart disease in half, although the effect is influenced by other minerals, too. According to a large French study, men with a high level of magnesium in their blood reduced the overall risk of mortality from all diseases by 40 percent and cancer, in particular, by 50 percent.
12. Makes sleep better.
A lack of magnesium can lead to increased stress and sleep problems. Therefore, one way to get better sleep is to take extra magnesium. American researchers found that the supplemental intake of magnesium helps overcome sleep problems.
13. Fights constipation.
Magnesium can help prevent constipation by improving bowel function. Iron and calcium supplements can dry up the intestine. Magnesium, on the other hand, has the opposite effect and softens stool by attracting additional liquid.
14. Reduces insulin resistance.
15. Lowers risk of developing type-2 diabetes.
People who ingest more magnesium have a lower risk of developing type-2 diabetes. A study published in 2010 that followed more than 4,000 people for 20 years showed that those with the highest intake of magnesium were 47 percent less likely to become diabetic.
Foods high in magnesium:
Cocoa: pure dark chocolate has almost 500 milligrams of magnesium per 100 grams.
Dark leafy greens: chard, lettuce, spinach.
Fruit: bananas, apricots, avocados, peaches, plums.
Nuts and grains: almonds, cashews, walnuts.
Legumes: Beans and lentils.
Grains: brown rice, millet, oats.
You can also buy magnesium supplements from the pharmacy or a health food store.
There are some variations: magnesium chloride (tastes bitter, but is the most recommended), magnesium citrate (a better option if you suffer from heartburn, for example), magnesium sulphate (perfect to pour into a relaxing hot bath).
The recommended daily intake for women is 280 milligrams and for men is 350 milligrams. Don’t forget to consult your doctor before using any dietary supplements!
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