Magnesium is a mineral found in the earth, ocean, plant and animal life, including humans. This mineral isn’t given quite as much attention as some other vitamins and minerals (e.g., calcium and iron). Like the others, however, your body and brain need to function optimally. Therefore, it significantly contributes to your overall health. Even if you consume a very healthful diet, you may not be getting enough magnesium. Studies have found that nearly half of the United States and Europe’s people take in less than the recommended daily amount.
Here are just a few reasons sufficient magnesium intake is crucial
Boosts Workout Performance
Studies have found that supplementing your diet with magnesium can give your physical activity performance a boost. Your body may need 10 to 20% more magnesium when you’re exercising, depending on the intensity of your activity. Magnesium serves several functions during physical activity, including transferring blood sugar into your muscles and disposing of the lactate causes fatigue as it builds up. Magnesium supplements come in various forms, such as capsules, gummies and liquid. You should also get great results from a powder supplement like Foundation Four that includes prebiotics and probiotics for added digestive benefits. Appropriate magnesium levels have further been found to reduce insulin and stress hormone levels in athletes.
Assists With Biochemical Reactions
One of magnesium’s primary roles is operating as a helper molecule (aka cofactor) in the over 600 biochemical reactions that your enzymes are continuously producing, such as:
- Contracting and relaxing muscles
- Creating and repairing DNA and RNA
- Converting food into energy
- Regulating neurotransmitters communicate throughout your brain and nervous system
- Making new proteins from amino acids
Every one of your cells requires magnesium to function. Your bone contains about 60% of your body’s supply of this mineral, while the other magnesium in your body is in your muscles, soft tissues and fluids.
Fights Depression
Low levels of magnesium have been linked to an increased risk of depression. If you’re having symptoms of depression, a magnesium supplement could be an easy, inexpensive answer for some relief. In one study, a daily magnesium supplement of 450mg boosted mood in depressed adults just as well as a well-known prescription antidepressant did.
Reduces Insulin Resistance
Insulin resistance causes a weakened ability of the liver and muscle cells to absorb blood sugar. It’s also a leading cause of type 2 diabetes and metabolic syndrome. Increased magnesium can help lower high insulin levels, which tends to decrease magnesium loss through urine. Even people with normal blood sugar levels can experience these benefits
Fights Type 2 Diabetes
Magnesium can keep insulin functioning properly in the body to keep blood sugar levels under control. However, studies have found that approximately 48% of type 2 diabetes patients are magnesium-deficient. Magnesium-deficient people also have an increased risk of contracting diabetes.
Lowers Blood Pressure
Research has shown that taking 450 mg of magnesium a day can significantly decrease systolic and diastolic blood pressure. This seems to be true in people with high blood pressure, but not so much in people with normal blood pressure.
Acts as an Anti-Inflammatory
Chronic inflammation can be one sign of low magnesium. Chronic inflammation often leads to chronic disease, obesity and premature aging.
Prevents and Treats Migraine
If you have migraines, it’s a sign that you may be magnesium-deficient. Some studies have shown magnesium treating or even preventing migraines. One study found evidence that taking 600 mg of oral magnesium citrate a day helped reduce migraines‘ frequency and severity. Another study showed that one gram of magnesium treated an acute migraine attack quicker and more effectively than traditional medications.
Magnesium is not only safe, but it’s also essential. Various magnesium supplements are widely available over-the-counter. For men, the daily recommended consumption is 400 to 420 mg and 310 to 320 mg for women. Supplementing your diet with magnesium is likely to improve your well-being significantly. Magnesium supplements can cause minor gastrointestinal side effects, so begin small and gradually work up.