Magnesium Health Benefits

Magnesium Health Benefits

Some magnesium health benefits can be easily observed after your very first dose. About a year ago, I purchased something called Mag O7 Powder. Recently, I decided to use it with the main goal being to just get rid of it before it expired. Well, what a happy little discovery this turned out to be.

After taking it, I immediately felt very calm and relaxed…even happy for no particular reason at all. Then, I slept like a rock and could tell that my blood pressure was lower. After a few days, I still felt really good, but I came off of my initial “cloud 9” and realized that it must have been the magnesium supplement that I had started taking. Well, as a researcher, I researched and was able to remember medically why magnesium health benefits are so profound and comprehensive.

magnesium health benefits

Magnesium is involved in more than 600 chemical reactions that take place in the body. In fact, every cell in your body contains and needs magnesium to function properly. So, magnesium plays a very important role in our overall health. Unfortunately, most people do not get enough magnesium in their diet especially when they are under stress and drink lots of coffee.

After recalling this, I took a large dose for about 3 weeks in order to capture all of the magnesium health benefits. Any extra magnesium that the body does not need, will end up in your colon creating a mild laxative effect. To prevent the laxative effect, I took multiple doses – one in the morning and one at night. In this way, my body had time to actually use all of the magnesium. After a few weeks, my magnesium levels came up so I reduced the dose to prevent any mild laxative effect. Now I just take a small dose each day.

Subclinical Deficiencies

While critically low magnesium levels are rare, a magnesium deficiency can lead to a variety of common health problems including, but not limited to:

  • High Blood Pressure
  • Type 2 Diabetes
  • Depression
  • Chronic Fatigue
  • Seizure
  • Sleep Problems
  • Migraines
  • Osteoporosis
  • Premenstrual Syndrome (PMS)
  • Chest pain (angina)
  • Cardiac arrhythmias

As suggested by the related health problems, magnesium can help regulate blood pressure, blood sugar, muscle contraction, and nerve function. It is required for blood vessel relaxation, energy production, and bone development. So, let’s take a closer look at some of these magnesium health benefits.

1. Can Lower Blood Pressure

Since magnesium is responsible for blood vessel relaxation, lowering blood pressure is one of the magnesium health benefits worth discussing. While a low sodium diet can help lower blood pressure, eating foods that are high in calcium, magnesium, and potassium are also beneficial. All of these minerals are provided in the right combination of foods [1]. Low carb foods like pumpkin seeds, spinach, swiss chard, dark chocolate, halibut, almonds, cashews, mackerel, avocado, and salmon are all good sources of magnesium.

2. Improves Insulin Sensitivity in Type 2 Diabetics

Insulin resistance is one of the leading causes of type 2 diabetes. Insulin is like a key required to open the door to a cell thereby allowing sugar to enter. Therefore, insulin resistance is characterized by the inability of some cells to absorb sugar from the bloodstream. Well, magnesium plays an important role in this process. Studies indicate that nearly half the people with type 2 diabetes have low magnesium levels which can hinder insulin’s ability to keep blood sugar levels under control. Additional studies have shown that type 2 diabetic patients with low magnesium levels experienced a significant improvement in their blood sugar and hemoglobin A1c levels after taking higher doses of magnesium supplements[2].

3. Improves PMS Symptoms

Premenstrual symptoms are characterized by mood-changes, irritability, menstrual cramps, water retention and/or migraines. One study evaluating the effect of magnesium on the severity of premenstrual syndrome found that magnesium has a significant effect on reducing the symptoms of PMS. However, the greatest effect for reducing the severity of PMS was seen with a combination of magnesium plus vitamin B6[3]. Some of the magnesium health benefits in this regard are that it can help regulate brain chemicals that affect mood and reduce inflammation that can cause pain and irritability.

4. Prevent Migraines

Much research has shown that magnesium levels are often low in people that suffer from migraines. People who have taken magnesium supplement have reduced the frequency of their migraines by more than 40 percent. There are many types of magnesium supplements, so it is worth noting that according to the American Migraine Foundation, magnesium oxide is the most frequently used in pill form at doses up to 400-500 mg per day to prevent migraines.

5. Anti-Inflammatory Effects

Low magnesium levels are linked with chronic inflammatory conditions that can accelerate aging and many chronic diseases. One study found that magnesium significantly reduced the number of inflammatory markers found in patients with low magnesium levels[4].

6. Mood Enhancer

One of the more popular magnesium health benefits is in its ability to enhance your mood. As mentioned, this was one of the first things I noticed in addition to it making me very calm and relaxed. There are many different kinds of magnesium supplements available. I happened to use the Mag O7 Powder, but I will list some of the others along with its typical usage.

Types of Magnesium Supplements

Magnesium Oxide

 

Used to improve symptoms of indigestion such as heartburn and dyspepsia. Also commonly used to prevent migraines and reduce blood pressure.
Magnesium Sulfate

 

Used to treat and prevent low blood magnesium, seizures, asthma, and constipation. Certain forms given medically by injection.
Magnesium Carbonate

 

Used to prevent and treat low amounts of magnesium in the blood, upset stomach, heartburn, and indigestion.
Magnesium Chloride

 

Used to prevent and treat low amounts of magnesium in the blood and symptoms of too much stomach acid like heartburn and indigestion.
Magnesium Citrate

 

Magnesium citrate increases water in the intestines and can therefore be used as a laxative to treat occasional constipation.

Conclusion

With magnesium contributing to more than 600 reactions in the body, it is no wondering why magnesium health benefits are so comprehensive. As mentioned, any excess magnesium will get removed via the colon, so it can create a mild laxative effect. So, take multiple smaller doses to prevent the laxative effect and/or determine your threshold. I have been enjoying this homemade magnesium gummies recipe. Some foods are high in magnesium, so if you are making adjustments to eat healthy and feel good, you may eventually need less magnesium supplements. However, with that said, I hope you can see some magnesium health benefits to capture for yourself. 

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