Magnesium is a mineral that the body needs in abundance, assigning a vast majority of the compound to maintain strong bones. Additionally, 40% of the substance is used to protect soft tissue cells and organs throughout the body. As such, the body needs a steady influx of magnesium regularly. By increasing your intake of this nutrient, you can experience the following health benefits.
Enhance Performance
If you participate in sports or try to give yourself new fitness goals to attain, getting more magnesium will help your overall performance. When you’re physically active, your body uses up to 20% more magnesium as a fuel to help it push blood glucose to the muscles. Providing your body with more magnesium will help this process boost muscle performance efficiency, enabling you to increase your speed, agility, and strength.
Reduce Depressive Episodes
If you suffer from depression, a deficiency of magnesium may be to blame. Researchers have found that getting insufficient magnesium supplies can increase your risks for depression by 22% or more. As a result of these findings, many researchers believe a substantive link exists between magnesium intake and mental health. If you do tend to suffer from depressive episodes, eating foods rich in magnesium can help you reduce the frequency or severity of those episodes. In general, an increased intake of this nutrient can help you maintain overall better emotional health.
Assist in Controlling Type 2 Diabetes
Magnesium is essential in delivering blood sugar to the muscles’ cells, where it can be transformed into energy. However, this process relies on insulin as the catalyst for moving blood sugar. Without a sufficient magnesium supply, the body won’t produce an adequate supply of insulin, which means blood glucose won’t be pushed to the cells as efficiently. Researchers believe this explains why people with diabetes also exhibit magnesium deficiencies. By increasing your magnesium intake, you can help this process function as it should, reducing the accumulation of blood sugar in your body.
Improve Your Cardiovascular Health
Research has found that people with an increased risk of heart failure also exhibit a magnesium deficiency. This may have something to do with magnesium’s role in cellular health since the heart is also a muscle that relies on the influx of blood glucose for energy. Some research has found that magnesium levels play a role in preventing or reducing heart attack and stroke risks. However, they’re not sure how much impact magnesium has on these cardiovascular events. There’s also evidence to suggest magnesium may help reduce hypertension or high blood pressure. While research is still ongoing, it is apparent that an increased intake of magnesium will positively impact your heart health.
Reduce Headaches and Migraines
Adding more magnesium to your diet can also help you experience fewer headaches and migraines. Researchers found that increased magnesium helps reduce the constriction of blood vessels in the brain, which is a root cause of headaches. It has also been found that people have lower traces of magnesium in their blood supply when they’re experiencing a headache or migraine. In a 2017 study, researchers found that a 600 mg dose of magnesium citrate effectively prevented migraines.
Control Premenstrual Syndrome Symptoms
Women can better manage the symptoms they experience during PMS by increasing their intake of magnesium. Combined with vitamin B6, a magnesium supplement can help women experience fewer and less severe PMS symptoms. In particular, bloating, mood swings, and breast tenderness were all reduced in women who took the magnesium and vitamin B6 treatment. Research is ongoing to verify this treatment’s effectiveness, but your doctor may still recommend it if you suffer from severe symptoms during PMS.
There are many natural sources of magnesium to help you increase your intake of this valuable nutrient. In particular, the best sources of magnesium include nuts, such as almonds, cashews, and peanuts. Spinach, soy milk, and black beans are also excellent natural sources. If you still feel as though you need a boost of magnesium, look for a high-quality dietary supplement that contains a high concentration of this healthy compound.