Magnesium benefits are a critical player in over 300 reactions in the body and have been shown to improve heart health, energy levels, sleep quality, and more. Prepare yourself for a magnesium renaissance! (1, 9)
As health supplements become more popular, magnesium is one of the most underrated minerals. Here are more magnesium-rich foods you should include in your diet! (10)
Table of Contents
Magnesium benefits for women’s
Magnesium benefits for pregnancy
Magnesium aids in the development and repair of your body’s tissues during pregnancy. When a woman is pregnant, a significant deficit can cause preeclampsia, poor fetal growth, and even newborn mortality.
Women who are pregnant and between the ages of 19 and 30 should strive to get 350 mg of magnesium daily. (2)
May lessen PMS signs
One of the most prevalent illnesses affecting women of childbearing age with a female body type is premenstrual syndrome (PMS). It frequently results in symptoms including fatigue, irritation, water retention, and stomach cramps.
According to some studies, taking Magnesium benefits supplements may help treat diseases like menstrual cramps and migraines as well as PMS symptoms. (3)
Magnesium benefits for kids
- Aid in the production of antibodies, supporting the immune system.
- Increases the development of bone mass and density along with calcium, especially in teenagers.
- Supports protein synthesis, which is important for the development of robust and healthy muscle.
- Keeps the cardiovascular system healthy and assists in heart rhythm regulation.
- Magnesium Decreases Hyperactivity in ADHD Children
Magnesium benefits for skin
Magnesium controls cellular regeneration and repair, ensuring that your skin is protected from external injury. Free radicals are constantly attacking your skin.
One of the most significant advantages of magnesium for skin and hair is that it actively aids in the recovery and protection of your skin.
magnesium benefits for hair
While Magnesium benefits play a significant part in encouraging follicular hair growth, which results in healthy hair growth, iron and zinc help with hair’s shine and luster.
Magnesium benefits are considered by the majority of specialists to be nature’s anti-stress mineral because stress is a key cause of hair loss. (4)
Magnesium benefits for men
The health of your heart is supported by magnesium. As heart disease is the leading cause of death for males in the United States, you should concentrate on foods that can promote cardiovascular health.
It has been demonstrated that magnesium can assist lower blood pressure as well as the risk of stroke and sudden cardiac death.
May improve athletic performance
Depending on the activity, you may require more magnesium during exercise than you do at rest.
Magnesium aids in the removal of lactate, which can accumulate during exercise and lead to weariness, as well as the movement of blood sugar into your muscles.
According to studies, taking magnesium supplements may help older folks and others who are deficient in this vitamin perform better during physical activity.
Could help with depression
Low levels of magnesium have been related to an increased risk of depression. Magnesium is essential for maintaining healthy brain and mood function.
In fact, a study that examined information from more than 8,800 people discovered that those under 65 who consumed the least magnesium had a 22% higher chance of developing depression.
Moreover, taking this mineral as a supplement may help lessen depressive symptoms.
May help maintain normal blood sugar levels
According to studies, 48% of people with type 2 diabetes have low amounts of magnesium in their blood, which may make it more difficult for the body to efficiently control blood sugar levels.
Furthermore, studies show that those who ingest more magnesium have a lower risk of developing type 2 diabetes.
One analysis found that magnesium supplements improve insulin sensitivity, a crucial aspect of blood sugar regulation.
Magnesium benefits for heart health
Magnesium is crucial for maintaining the strength and health of your heart.
Furthermore, research demonstrates that taking supplements strong in magnesium can help lower high blood pressure, which may be a risk factor for heart disease.
In a different study, higher consumption of magnesium was associated with a lower risk of heart disease, stroke, and high blood pressure.
May be helpful in preventing migraines
In addition to being painful, migraines frequently result in symptoms including nausea, vomiting, and sensitivity to light and noise.
According to some experts, migraineurs are more prone than the general population to suffer from a magnesium deficit.
Magnesium supplements may potentially help to prevent and treat migraine headaches, according to a number of studies.
Magnesium benefits for bone health
Magnesium is essential for preventing bone loss and preserving bone health. In actuality, your bones contain 50–60% of the magnesium in your body.
A disorder that makes bones brittle and weak, osteoporosis, is linked in some studies to lower amounts of this mineral.
May promote improved sleep
Supplemental magnesium is frequently used as a homeopathic treatment for sleep disorders like insomnia.
This is so because magnesium controls a number of sleep-related neurotransmitters, including gamma-aminobutyric acid.
Magnesium supplements were found to reduce the time it took patients to fall asleep by an average of 17 minutes in a study of older persons with insomnia.
Increased consumption of this mineral was associated with better sleep quality and duration in a different study including nearly 4,000 adults. (5)
You Might Have a Magnesium Deficiency
There are several risk factors for insufficient magnesium, but the following are a few signs that you could want additional magnesium:
- You are dependent on sugar.
- You supplement your calcium intake.
- You consume soda and other sweet beverages.
- You either have celiac disease or another digestive disorder, such as Crohn’s disease, or you believe that you do.
- You eat a lot of conventional dairy and processed foods.
- You either use city water or a water softener.
- You are diabetic type 2.
- You stay away from leafy greens, green vegetables, and other foods high in magnesium.
- You use particular prescription medications, are an older adult, or both.
- You consume food produced on drained soil. (6, 7)
Magnesium-rich foods
- pumpkin seeds, 30g — 156mg
- chia seeds, 30g — 111mg
- almonds, 30g — 80mg
- spinach, boiled, ½ cup — 78mg
- cashews, 30g — 74mg
- peanuts, ¼ cup — 63mg
- soymilk, 1 cup — 61mg
- rolled oats, cooked in unsalted water, 100g — 29mg
- bread, whole wheat, 2 slices — 46mg
- avocado, cubed, 1 cup — 44mg
- rice, brown, cooked, ½ cup — 42mg
- milk, 1 cup — 24mg. (8)
Magnesium side effects and potential risks
Magnesium overdose carries several health hazards. For some people, it can have a laxative effect that causes diarrhea and cramping in the stomach. So, it’s crucial to take magnesium supplements as recommended.
Magnesium oxide, carbonate, chloride, and gluconate are all possible adverse effects.
Use a topical oil or cream if your gut cannot tolerate magnesium supplements taken orally. There is a chance of skin inflammation, though. By first putting the cream on a small patch of skin, you can determine how your skin will respond.
Magnesium poisoning can also result from consuming a lot of magnesium. This illness carries a risk of death. Toxic effects can cause nausea, vomiting, breathing problems, abnormal heartbeats, and cardiac arrest.
Due to the kidneys’ inability to eliminate extra magnesium from the body, the poor renal function raises the risk of magnesium poisoning.
By taking in a lot of magnesium through food, there are no negative side effects. Natural magnesium can be excreted in excess by the body through pee.
If you are taking prescription medication in addition to a supplement, speak with your doctor before using it. This may help to avoid potential drug interactions.
Summary
See your doctor about the likelihood of a magnesium deficit if you have diabetes or pre-diabetes. Your blood sugar level may be improved by treating a deficiency, making it easier for you to manage your condition.
Frequently asked questions
How can I quickly increase my magnesium level?
Legumes, whole grains, nuts, seeds, and green leafy vegetables are excellent providers of this necessary mineral. If your levels have dropped, you might need to take more magnesium in the form of tablets or powder.
What drink is high in magnesium?
Orange juice, cherry juice, and watermelon juice are just a few examples of fruit liquids that are excellent suppliers of magnesium, potassium, and phosphorus. The average school container (124 grams) of 100% orange juice has 13.6 mg of magnesium, according to the FNDDS.
What are the signs of magnesium deficiency?
decrease in appetite.
vomiting and nauseous.
weakness and exhaustion
pins and needles and trembling
muscular cramps
hyperexcitability.
sleepiness.
References
1.Faryadi, Q. (2012). The magnificent effect of magnesium to human health: a critical review. International Journal of Applied, 2(3), 118-126.
2. Dalton, L. M., Ní Fhloinn, D. M., Gaydadzhieva, G. T., Mazurkiewicz, O. M., Leeson, H., & Wright, C. P. (2016). Magnesium in pregnancy. Nutrition reviews, 74(9), 549-557.
3. Bendich, A. (2000). The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. Journal of the American College of Nutrition, 19(1), 3-12.
4. Chandrasekaran, N. C., Sanchez, W. Y., Mohammed, Y. H., Grice, J. E., Roberts, M. S., & Barnard, R. T. (2016). Permeation of topically applied Magnesium ions through human skin is facilitated by hair follicles. Magnesium research, 29(2), 35-42.
5. Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium intake and sleep disorder symptoms: findings from the Jiangsu Nutrition Study of Chinese adults at five-year follow-up. Nutrients, 10(10), 1354.
6. Al-Ghamdi, S. M., Cameron, E. C., & Sutton, R. A. (1994). Magnesium deficiency: pathophysiologic and clinical overview. American Journal of Kidney Diseases, 24(5), 737-752.
7. Rude, R. K., & Singer, F. R. (1981). Magnesium deficiency and excess. Annual review of medicine, 32(1), 245-259.
