Getting sufficient Magnesium is essential to human health, but half of the US population doesn’t get the recommended daily dosage. You can eat Magnesium-rich foods, but you can also supplement with Magnesium. Both are good. Without enough Magnesium coursing through your bloodstream, your body just can’t function right. Luckily, Magnesium is safe and easy to afford. Supplement forms that lend themselves to easy absorption include Magnesium Carbonate, Citrate, Orotate, and Glycinate.
The recommended daily dosage is 400-420 mg per day for males and 310-320 mg per day for females. You can get the required amount of Magnesium from foods or supplements. If you’re not able to afford or keep up with a Magnesium-rich diet, then a supplement regimen is right for you. Magnesium is found in several foods, like pumpkin seeds, dark chocolate, boiled spinach, boiled Swiss chard, Halibut, black beans, Mackerel, avocado, salmon, and more. You’ll have no trouble finding Magnesium-rich foods at your local health food store. Be sure to pick up a Magnesium supplement when you’re there! Magnesium is also found in many other mood-boosting supplements, often in combination with other substances, all of which are designed to promote relaxation, balanced mood, and peace of mind.
1. Magnesium is involved in hundreds of biochemical reactions in your body.
Magnesium is a macromineral present in humans, the earth, the sea, plants, and animals. It is a ubiquitous part of the natural world. Every single cell in your body has Magnesium, and your cells need it to function. Magnesium is involved in several hundred biochemical reactions in your body. It helps with a host of things, from energy creation and protein formation to gene maintenance, muscle movement, and nervous system modulation. Sadly, half of all people in the US and Europe get less than half of the suggested daily intake of Magnesium. Magnesium is important for hundreds of biochemical reactions in your body, but many adults don’t get enough of it.
2. Magnesium can help you exercise better.
Evidence has shown that Magnesium can really help with exercise performance. If you care about how well you’re performing, then you should be taking Magnesium. When you exercise, you actually need between 10 and 20% more Magnesium than when you’re at rest.
Magnesium helps get the blood sugar into your muscles, and the lactic acid out. The lactic acid can build up in your muscles when you exercise, and it can cause pain.
There are several studies that have shown that supplementing with Magnesium can help with exercise performance in athletes, elderly people, and people with chronic illnesses.
Magnesium has been shown to be helpful for volleyball players, runners, cyclists, and swimmers.
3. Magnesium can help fight depression.
Magnesium has been shown to play a major role in brain function, mood, and depression. If you have low levels of Magnesium, you are at a heightened risk for depression.
In fact, one study showed that those who took in the least Magnesium had a 22% higher risk of depression. A lot of nutritionists and doctors now believe that the low magnesium content of the modern American diet may have something to do with depression and mental illness.
Supplementing with Magnesium can help with depression, and the results have been shown to be dramatic in one study.
There was one study that actually showed Magnesium improved mood just as well as an anti-depressant drug.
4. Magnesium can help prevent Type 2 Diabetes.
Diabetes is a crushing disease. Luckily, supplementing with Magnesium can help prevent it. It is thought that 48% of diabetics have lower than normal levels of Magnesium. This can hurt insulin’s ability to maintain healthy blood sugar levels.
There was one study over a long period of time involving many people that showed those who took in the most Magnesium were almost 50% less likely to get Type 2 diabetes.
In another study, diabetics who took a lot of Magnesium every day had improvements in their blood sugar. However, there was one other study which showed that Magnesium didn’t improve things in people who weren’t deficient.
5. Magnesium can bring down your blood pressure.
Several studies have shown that Magnesium can lower blood pressure. There was one study that showed that taking about 450 mg each day could cause a big decrease in diastolic and systolic blood pressure.
That is good news for those with high blood pressure! Magnesium is cheap and easy to get your hands on. It doesn’t require a major lifestyle change to incorporate it into your morning routine. There are other ways to lower your blood pressure that require a lot more effort on your part.
One other study showed that Magnesium brought down blood pressure in people who had high blood pressure but had no effect on people with normal blood pressure.
6. Magnesium helps with inflammation.
People who don’t get enough Magnesium are more likely to have chronic inflammation. Chronic inflammation is at play in a number of serious diseases. It is one of the leading causes of aging, chronic disease, and weight gain.
One study showed that children who had the least Magnesium had the highest levels of an inflammatory marker called CRP. Supplementing with Magnesium can decrease CRP and inflammation markers in the elderly, obese, and people with pre-diabetes.
Several studies have shown that. Eating Magnesium-rich foods can decrease inflammation. For example, dark chocolate and fatty fish can reduce inflammation.
7. Magnesium can help with your migraines.
If you’ve got terrible migraine headaches, you should try out Magnesium. Migraine headaches are painful, distracting, and tough to deal with. You might even have co-occurring nausea, light sensitivity, and vomiting on top of the pain of the painful headache itself.
Some medical researchers have said that those who have migraine headaches are more likely to be deficient in this powerful macromineral. There are even some studies that have shown that Magnesium can help prevent, and possibly treat, migraines.
There was one study that showed that a single gram of Magnesium could provide migraine relief more quickly and effectively than a typical migraine medication.
8. Magnesium decreases insulin resistance.
Insulin resistance is one of the biggest causes of Type 2 Diabetes and metabolic syndrome.
Insulin resistance is when liver and muscle cells can’t effectively take in sugar from the bloodstream. Magnesium plays a big role in this whole process, and a lot of people who have metabolic syndrome have low levels of Magnesium.
Furthermore, the high amount of insulin often seen in insulin resistance leads to more Magnesium being lost in the urine, which reduces your body’s reserves of Magnesium even more.
However, luckily, studies have shown that supplementing with Magnesium can help.
9. Magnesium can fight your PMS.
If you have a girlfriend with PMS symptoms that pop up at that same time every month, then you may want to look into getting Magnesium for her. Many relationships have been compromised because PMS symptoms cause mood, thought, and behavioral changes that can be very difficult to deal with.
Premenstrual syndrome (PMS) is a common disorder among all women who can bear children. Its physical and mental symptoms include abdominal cramps, fatigue, and irritability. Magnesium has been proven in at least one study to improve mood.
It can even decrease water retention and help with other symptoms.
10. Magnesium supplements help prevent disease.
Not having enough Magnesium in your body on a daily basis can cause a number of health symptoms.
Studies have proven this beyond a shadow of a doubt. Not having enough Magnesium can lead to kidney and liver damage, RLS, PMS, insomnia, osteoporosis, cavities, impotence, muscle cramps and weakness, hypertension and cardiovascular problems, and a number of health symptoms, disorders, and diseases. You don’t want to take any chances.
Start supplementing today! Magnesium, along with other minerals, is essential to optimal human wellness.
In fact, not getting enough of any of the essential vitamins, minerals, and amino acids can lead to disease and other medical problems.