The mighty mineral: unveiling the benefits of magnesium
Published: 14/08/2024 | Author: Isabella Lee PhL, Nutritionist and a member of Oriflame’s Nutrition Council
Magnesium, often referred to as the "mighty mineral," is an essential nutrient that plays a crucial role in numerous bodily functions. Despite its significance, many people are unaware of the wide-ranging benefits of magnesium and how it can enhance overall health. This article delves into the importance of magnesium, its benefits, and ways to ensure adequate intake.
What is magnesium?
Magnesium is a vital mineral involved in over 300 biochemical reactions in the human body. It helps regulate various functions, including muscle and nerve function, blood pressure, and protein synthesis. Magnesium is also necessary for energy production and the synthesis of DNA and RNA.
Key benefits of magnesium
Magnesium supports muscle and nerve function
Magnesium plays a pivotal role in muscle function. It acts as a natural calcium blocker, helping muscles relax after contracting. The balance between magnesium and calcium is essential for preventing muscle cramps and spasms. Magnesium also helps relax blood vessels, helping to lower blood pressure after exercise. Moreover, magnesium regulates nerve function, ensuring proper communication between the brain and the rest of the body.
Magnesium enhances bone health
Magnesium is the fourth most abundant mineral in the body, with about 60% stored in the bones. It works synergistically with calcium and vitamin D to maintain bone density and strength. Just like calcium, the bone content of magnesium decreases with age. Adequate magnesium intake is associated with higher bone mineral density, reducing the risk of osteoporosis and fractures later in life.
Magnesium improves heart health
Magnesium is crucial for maintaining a healthy heart, regulating blood pressure, preventing artery calcification, and supporting normal heart rhythm. Research shows that magnesium can lower the risk of cardiovascular diseases such as hypertension and atherosclerosis. By relaxing blood vessels, reducing platelet aggregation and suppressing inflammation, magnesium promotes overall cardiovascular health.
Magnesium regulates blood sugar
Magnesium plays a vital role in glucose and insulin metabolism, regulating glucose uptake and improving insulin sensitivity, crucial for maintaining stable blood sugar levels. Research indicates that dietary magnesium, as well as supplementation, helps reduce the risk of Type 2 diabetes, aids in better management of the condition for those already diagnosed, and decreases the risk of associated diabetic complications.
Magnesium supports stress management
Magnesium is essential for brain function and mood regulation, modulating the stress response and reducing the risk of anxiety and depression. Magnesium deficiency decreases the body’s tolerance to stress, and has been linked to elevated levels of stress hormones and neurotransmitter imbalances. Research has shown that there is an increased bodily demand for magnesium when feeling stressed, anxious and sleep deprived.
Magnesium improves sleep quality
Magnesium has a calming effect on the nervous system, which can promote better sleep. It helps regulate neurotransmitters, increases melatonin levels (a hormone that controls sleep-wake cycles) and relaxes the nervous system. Adequate magnesium levels can lead to improved sleep quality, reduced symptoms of insomnia, and overall better rest.
Magnesium reduces migraines
Magnesium has been shown to help prevent and alleviate migraines. Its role in neurotransmitter regulation and blood vessel relaxation contributes to its effectiveness in managing migraines. Magnesium deficiency is common in people with migraines, especially menstrual associated migraines, and supplementation can reduce the frequency and intensity of migraine attacks.
Magnesium eases premenstrual syndrome (PMS)
Research has shown that women with mild PMS, like moodiness and irritability, can benefit from intake of magnesium and vitamin B6.
Sources of magnesium
Magnesium is an abundant mineral found in the Earth’s crust (e.g., dolomite) and oceans (e.g., seawater), with the latter generally being more bioavailable – easier for the body to absorb and use. Given the many important functions of magnesium in the body, it needs to be consumed regularly to prevent deficiency. To reap the benefits of magnesium, it's essential to include magnesium-rich foods in your diet. Some of the best sources of magnesium include leafy greens like spinach, nuts, seeds, and unprocessed grains (wholegrains) like oats. Other sources that contain slightly less magnesium include legumes (e.g., chickpeas and lentils), fruits, fish, and meat.
Conclusion
Magnesium is a powerhouse mineral with many benefits, and vital for maintaining optimal health and wellbeing. By incorporating magnesium-rich foods into your diet, or considering supplements, you can ensure you harness the full spectrum of benefits this mighty mineral has to offer.
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