Magnesium is an essential mineral for overall health, found both in food sources and supplements.
Consuming an array of magnesium-rich foods may help you reach the recommended daily intake (RDI). If diet alone fails to provide enough magnesium for you, supplementation under medical guidance may also prove useful.
Magnesium: The Essential Multi-Tasking Mineral
Magnesium (Mg), often abbreviated to Mg, is one of the essential minerals essential for overall body function. An electrolyte, magnesium acts as a cofactor for over 300 enzymes in our bodies to facilitate DNA, protein and glucose synthesis as well as nerve impulse conduction, muscle contraction, bone health regulation and cardiovascular regulation.
Research suggests magnesium could help slow the progression and symptoms of arthritis. Magnesium plays a crucial role in producing glycosaminoglycans – essential components of cartilage that cushion and protect joints – as well as relaxing muscles to ease stiffness and pain associated with arthritis. Magnesium also acts as an effective natural calcium blocker and relaxer of blood vessels to lower high blood pressure, acting like an organic blood thinner.
Numerous prospective studies, such as the Framingham Heart Study and Atherosclerosis Risk in Communities (ARC) study, have revealed that individuals consuming higher magnesium intakes have a reduced risk of atherosclerosis compared to those who consume low levels. Magnesium may help prevent arterial calcification while simultaneously reducing diabetics’ risks through regulation of their blood sugar and lipid levels.
Magnesium has quickly become a favorite in the wellness community as an effective sleep aid, thanks to its ability to regulate neurotransmitters that promote calm and deep restful slumber. Furthermore, magnesium can also help treat asthma through increasing bronchodilation.
Benefits of Magnesium
Magnesium plays an essential role in over 300 chemical reactions within your body, from keeping muscles working correctly and nerve signals transmitted, to maintaining regular heartbeat rhythm. Multiple clinical studies have linked higher intakes of magnesium with reduced risks for stroke, heart disease and type 2 diabetes as well as healthier bones and possibly providing relief from restless legs syndrome (a condition causing uncontrollable urges to move legs).
Green leafy vegetables, unrefined grains, legumes, nuts, seeds, and meat are excellent sources of magnesium. Supplements may also be taken, though food-based sources provide more complete nutrition than taking individual pills alone.
One large cross-sectional study demonstrated that individuals with higher magnesium intakes than lower intakes had 32% reduced risk for metabolic syndrome – an umbrella term for conditions including dyslipidemia, hypertension, insulin resistance and obesity–than those in the lowest quartile. Multiple randomized controlled trials have also confirmed magnesium supplementation as effective at decreasing C-reactive protein levels that indicate inflammation within the body.
How to Get Magnesium
Magnesium can be found in foods such as leafy greens, nuts and seeds, beans and legumes and berries; yet studies indicate that many people do not get enough magnesium in their diets.
Magnesium should ideally come from food, as this provides other essential vitamins and nutrients. But if your diet doesn’t supply enough magnesium, magnesium supplements may be an alternative solution.
TikTok and Instagram influencers have championed magnesium’s benefits on social media, from better sleep to relieving aches and pains. Here’s some information about magnesium that you may want to consider adding into your daily regimen.
Magnesium’s role in helping control blood sugar levels makes it especially useful for diabetics, with research suggesting a magnesium supplement could potentially enhance insulin sensitivity and thus aiding control of type 2 diabetes.
Magnesium can be found in numerous foods, such as bananas, pumpkin seeds, salmon, figs and spinach. If taking magnesium as a dietary supplement, however, be wary. Their effects vary between people. If necessary, consult with a healthcare provider prior to beginning any new supplement regimens, especially if existing health issues or conditions such as acid reflux or peptic ulcers exist – particularly prior to making changes on your own.
Magnesium Supplements
There is a variety of magnesium supplements on the market; some forms are better absorbed than others. Liquid forms like magnesium citrate and chloride tend to be better absorbed than tablets of magnesium oxide and sulfate, although certain people may require higher dosages due to health conditions requiring high magnesium intake – in these instances always consult a healthcare provider first, since too much magnesium could cause side effects including diarrhea.
Multiple studies indicate that magnesium could help prevent migraine headaches; however, more research needs to be conducted in this area. Furthermore, several small studies suggest magnesium may help alleviate insomnia caused by restless leg syndrome (RLS).
Magnesium plays an essential role in the active transport of calcium and potassium across cell membranes, which is vital for nerve impulse conduction, muscle contraction and bone health. Furthermore, magnesium plays a part in maintaining bone mass while helping manage blood sugar levels and helping manage obesity.
The Recommended Dietary Allowance (RDA) of magnesium is 350 milligrams daily; it’s generally safe to increase this intake with supplements if supervised by your healthcare provider first. Too much magnesium from supplements may lead to diarrhea and cramping; so be sure to follow their advice about how much to take. In particular, PPI drugs for heartburn treatment could decrease your body’s ability to absorb magnesium.
