14 Majestic Science-Backed Benefits of Magnesium
Updated: Sep 2, 2019
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Magnesium is one of the six essential macro-minerals that comprise 99% of the body’s mineral content.
It is essential to all living cells, and vital for numerous physiological functions. Over 300 enzymes require the presence of magnesium to function properly.
Magnesium is required for the production of ATP - the main source of energy in our cells, and the production of DNA, RNA, and proteins.
Magnesium also plays an important role in cell-to-cell communication and due to its positive charge, magnesium stabilizes the cellular cover - membranes.
Magnesium is a key mineral required by our body for maintaining its overall health. It is one of those essential minerals that assist in calcium absorption by the human body and plays a major role in the creation and strengthening of bones and teeth. In addition to that, it plays a role in more than 300 enzymatic reactions inside the body, including the breakdown of food, synthesis of fatty proteins and acids, and the transfer of nerve impulses. For this reason, Magnesium can benefit even people who are not ‘deficient’.
Magnesium has been shown to have therapeutic value in treating conditions such as headaches, chronic pain, asthma, and sleep disorders. Recent studies show that magnesium has been linked to a reduced incidence of conditions such as heart disease, hypertension and diabetes.
Without the presence of magnesium in the body, energy could not be produced or used in the cells, muscles could not contract and relax, and key hormones could not be synthesized to help control vital bodily functions.
HEALTH BENEFITS OF MAGNESIUM INCLUDE BUT ARE NOT LIMITED TO:
Helps Maintain Bone Integrity - Magnesium is essential for bone formation since it helps with calcium absorption, and plays a major role in activating vitamin D in the kidneys. Ideal magnesium intake is linked with better bone crystal formation, higher bone density, and a lower risk of osteoporosis in postmenopausal women.
Helps Reduce Blood Pressure - Some people might think that high blood pressure is caused mainly by stress, lack of exercise, being overweight, or consuming too much salt. But these factors may just exacerbate the condition that is already lurking in our arteries, caused in part by a mineral deficiency. Magnesium plays an important role in regulating our blood pressure. It relaxes “smooth muscle” cells, meaning those in the veins and arteries, so they don’t constrict the flow of blood. It also regulates other minerals vital to blood pressure. It maintains the delicate balance between sodium and potassium, helps the body absorb calcium and not be deposited in arteries. So magnesium has direct and indirect impacts on high blood pressure risks.
Helps Prevent Asthma - Magnesium has shown promise in the short-term treatment of asthma attacks. It is postulated that magnesium relaxes smooth muscles at the bronchial level in the same manner it acts on smooth vascular muscle - blood vessels, by blocking excess calcium. Even breathlessness and wheezing can be alleviated to a great extent via the administration of intravenous magnesium.
Helps to Decrease Inflammation - Chronic inflammation has been linked to everything from an increased risk of cancer to cardiovascular disease and other chronic illnesses. And supplementing body with enough magnesium could go a long way toward quelling inflammation. In fact, studies have shown that chronic inflammation often goes hand in hand with magnesium deficiencies—and that boosting magnesium intake improves the symptoms.
Eases Muscle Cramps - Magnesium works as a muscle relaxant. As muscle fatigue sets in, cramps and small muscle spasms can affect athletic performance. This can even lead to injuries during a race or athletic event. Due to this fact, endurance athletes will benefit tremendously from increased level of magnesium intake.
Improves Brain Plasticity - Brain plasticity describes the ability of the brain to grow and change shape in response to its experiences and learning. Brain plasticity can help us to prevent age-related cognitive decline and will also improve our ability to quickly learn new skills. With enough magnesium, we might just be able to teach an old dog new tricks!
Improves Sleep - Our brains are most ‘plastic’ during sleep! Magnesium is actually able to create feelings of drowsiness that help us to drift off – due to its interaction with the inhibitory neurotransmitter GABA. Due to the fact that magnesium is also able to relax the muscles and regulate the heart rate, it helps us to doze off into a deep slumber.
Increases Strength and Athletic Performance - We are aware that magnesium can help us to relax our muscles following a workout. But did you know that it might also be effective at making those workouts more effective in themselves? That’s because magnesium and calcium can together help us to strengthen our contractions by sending stronger signals to the muscles from the brain. Magnesium and calcium also strengthen our connective tissues (such as ligaments and tendons) as well as our bones. This is very useful for injury prevention during athletic performance.
Improves Nerve Function - The role magnesium has in the transport of calcium and potassium ions across cell membranes also makes it crucial for other types of communication throughout the body and for nerve impulses in general. It ensures that our body is able to send strong signals quickly to whichever part of the body they are needed in.
Improves Heart Health - Magnesium is found in the highest quantities in the heart, especially, inside the left ventricle. Its role here is to help support proper blood pressure and prevent hypertension, which in turn can help to promote relaxation and homeostasis. It also means that it can help to relieve high blood pressure and lessen our risk of heart disease or stroke.
Improves Digestive Health - Magnesium can prevent and relieve constipation since it relaxes the intestinal muscles, allowing for smoother movement of food and waste through our gut.
Helps to Relieve Stress - Magnesium's ability to relax the muscles and release tension, which encourages deep and restful sleep, also works during the day to relieve stress. It does increase GABA to lessen brain activity and regulate the heart rate in order to improve ‘parasympathetic tone’. In other words, this is a great antidote to today’s fast pace of living.
Helps to Relieve Headache - Magnesium deficiency puts us at greater risk of a throbbing headaches. As we know, reducing stress reduces our likelihood of headaches. Improving circulation and relaxing muscles helps to calm overactive neurons. – especially in individuals who are prone to ‘tension’ headaches.
Helps to Manage PCOS symptoms - most women are deficient in magnesium and magnesium is vital for hormonal balance. Magnesium is proven to improve insulin resistance, it’s anti-inflammatory, and it redresses adrenal hormones – all essential actions for managing PCOS symptoms and treating the root causes of PCOS.
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