Written by Awes khan certified supplement specialist and nutritionist

Health benefits of magnesium

Magnesium's Health Benefits:

Why This Mineral Matters Magnesium doesn't always get the attention it deserves when it comes to essential nutrients. From muscle function to heart health and beyond, this enormous mineral is essential for maintaining a healthy body. Let's take a closer look at the significance of magnesium, what it does for your body, and how to ensure that you get enough of it.

What exactly is magnesium?

Magnesium is a mineral that can be found naturally in a lot of foods and can also be taken as a supplement. Because it is a part of more than 300 biochemical reactions in the body, it helps with everything from making energy to keeping bones and nerves healthy.

Magnesium's Top Health Benefits

1) Supports Nerve and Muscle

Function Magnesium aids proper muscle relaxation and contraction. Additionally, it facilitates nerve signaling, facilitating brain-to-body communication. Cramps, muscle spasms, and weakness are all symptoms of low magnesium levels.

2) Enhances Heart Health

Magnesium regulates blood pressure and helps to maintain a steady heartbeat. Additionally, it may lower the risk of heart disease and stroke by supporting healthy blood vessels.

3) Increases Bone Strength

The bones hold about 60% of the body's magnesium. Along with calcium and vitamin D, it may lower the risk of osteoporosis and build strong, healthy bones.

4) Controls Blood Sugar Levels

Magnesium is essential for people with or at risk of type 2 diabetes because it helps regulate insulin and glucose levels.

5) Lowers inflammation Numerous health issues,

like arthritis and heart disease, are linked to chronic inflammation. Magnesium has anti-inflammatory properties that may assist in lowering the body's markers of inflammation.

6) Enhances Sleep Quality

Magnesium aids in the production of melatonin, the hormone that regulates sleep, and promotes relaxation. Magnesium supplements can improve sleep quality and reduce insomnia.

7) Reduces Migraine Pain

Magnesium may help alleviate or prevent migraines, according to some research, particularly in those with a known magnesium deficiency

8) Supports Mental and Mood Health

The brain's neurotransmitters are regulated by magnesium. Low levels have been linked to an increased risk of depression, anxiety, and mood swings.

How Much Magnesium Is Necessary?

Age and gender affect the recommended daily intake (RDI) of magnesium: - Men aged 19 to 30: 400 mg daily - Women aged 19 to 30: 310 mg daily - Men over the age of 31: 420 mg daily - Women over 31: 320 mg daily Women who are breastfeeding or pregnant may require more.

Foods with a lot of magnesium Magnesium can be obtained naturally from a wide range of whole foods, such as: - Leafy greens (kale, spinach) - Nuts and seeds (such as pumpkin seeds and almonds) Whole grains (oats, brown rice) Lentils and beans - The avocado The Banana - The dark chocolate

Signs of a Magnesium Shortfall Magnesium deficiency can result in symptoms like: Tiredness - Pain in the muscles - Tingling or numbness A rapid heartbeat - Changes in mood or anxiety Talk to your doctor if you think you might be lacking something. Although taking magnesium supplements, especially in excess, can help, it can also cause side effects like diarrhea or low blood pressure.

Magnesium is a true multitasker that helps your brain, heart, muscles, and bones, among other parts of your body. You can maintain the levels of magnesium in your body that are required by consuming a well-balanced diet that is high in whole, unprocessed foods. Your body will appreciate it.