In this article, we will present to you why magnesium is so important for our health and are health benefits of magnesium, especially for women.
Magnesium (Mg) is the fourth most abundant element in our body. It is so important that without this vital mineral our body and brain will not function properly.
Health Benefits Of Magnesium For Women
1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body
Magnesium is a mineral found in the earth, sea, plants, animals, and humans.
About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues, and fluids, including blood.
Every cell in your body contains it and needs it to function.
One of magnesium’s main roles is acting as a cofactor or “helper molecule” in the biochemical reactions continuously performed by enzymes.
It’s involved in more than 600 reactions in your body, including:
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles.
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Unfortunately, studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.
Read Also: Magnesium Deficiency Signs And Symptoms
2. It May Boost Exercise Performance
Magnesium also plays a role in exercise performance.
During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity.
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up in muscles during exercise and cause pain.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease. ( You can purchase your Mg supplement here).
In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements.
In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
However, the evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral.
Magnesium supplements have been shown to enhance exercise performance in several studies, but research results are mixed.
3. Magnesium Fights Depression
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
One analysis in over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression.
Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness.
However, others emphasize the need for more research in this area.
Nonetheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be dramatic.
In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug.
Read Also: How To Improve Brain Function Naturally
4. It Has Benefits Against Type 2 Diabetes
Magnesium also benefits people with type 2 diabetes.
Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin’s ability to keep blood sugar levels under control.
Additionally, research indicates that people with low magnesium intake have a higher risk of developing diabetes.
One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes.
Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group.
However, these effects may depend on how much magnesium you’re getting from food. In a different study, supplements did not improve blood sugar or insulin levels in people who weren’t deficient.
People who get the most magnesium have a lower risk of type 2 diabetes. Moreover, supplements have been shown to lower blood sugar in some people.
Related: Early Signs And Symptoms Of Diabetes
5. Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure in people with the high blood pressure but had no effect on those with normal levels.
6.Lowers Premenstrual Symptoms and Osteoporosis Risk
Magnesium also relieves symptoms of premenstrual syndrome. It’s particularly helpful for bloating, insomnia, swelling of legs, weight gain, and tenderness of breasts.
Combining magnesium with vitamin B-6 boosts its effectiveness. Scientists also know that a deficiency in magnesium, in addition to low calcium and vitamin D, plays a role in the development of osteoporosis. By consuming these nutrients more often and doing weight-bearing exercises, you can lower your risk.
Read More: Health Benefits Of Vitamin B6
When you’re pregnant, magnesium helps build and repair your body’s tissues. A severe deficiency during pregnancy may lead to preeclampsia, poor fetal growth, and even infant mortality. Pregnant women 19 to 30 years of age should try to consume at least 350 mg of magnesium daily.
8.Relieves pregnancy-induced leg cramps
Pregnant women frequently experience painful leg cramping. Another double-blind trial of 73 pregnant women found that three weeks of magnesium supplements significantly reduced leg cramps as compared to placebo. If you’re looking for a quality magnesium supplement I recommend this product from Amazon.
9. Magnesium Can Help Prevent Migraines
Migraine headaches are painful and debilitating. Nausea, vomiting, and sensitivity to light and noise often occur.
A study proved that supplementing with one gram provided relief from a migraine more rapidly and efficiently than a common medication. People who suffer from migraines may have low magnesium levels, and some studies have shown that supplementing can provide relief from migraines.
Read More: Natural Remedies For Migraine Relief
10. It Reduces Insulin Resistance
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.
A study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels. Magnesium supplements may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.
11. It Has Anti-Inflammatory Benefits
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.
Magnesium has the great ability to decrease C – reactive protein and many other signs of inflammation in grown-ups and overweight people. In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
Food Sources Of Magnesium
The following foods are good to excellent sources of magnesium:
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
- Spinach boiled: 39% of the RDI in a cup (180 grams)
- Swiss chard boiled: 38% of the RDI in a cup (175 grams)
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
- Black beans: 30% of the RDI in a cup (172 grams)
- Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
- Halibut: 27% of the RDI in 3.5 ounces (100 grams)
- Almonds: 25% of the RDI in a quarter cup (24 grams)
- Cashews: 25% of the RDI in a quarter cup (30 grams)
- Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
- Avocado: 15% of the RDI in one medium avocado (200 grams)
- Salmon: 9% of the RDI in 3.5 ounces (100 grams)
If you have a medical condition, check with your doctor before taking magnesium supplements.
Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate, and carbonate.
If you want to try a magnesium supplement, you can find a huge selection of high-quality products on Amazon.
Conclusion: Magnesium is very important for maintaining good health. Getting enough magnesium from food or by supplements is very important. Without magnesium, our bodies can’t function properly.