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6 Evidence-Based Health Benefits of Magnesium You Should Know

We all know that vitamins and minerals like vitamin C, iron, and calcium are crucial to our overall optimal health, but other minerals, such as magnesium, are often overlooked when it comes to choosing the foods and supplements we take into our diet to stay healthy.

Magnesium is one of the most important essential minerals because it is believed to play a supporting role in more than 300 biochemical processes in the body. The cardiovascular system, skeletal system, nervous system, and digestive system need magnesium.

A 2005 analysis found that 68 percent of U.S. citizens did not get enough magnesium every day. Furthermore, 19 percent had less than half of the recommended daily intake (350-400 mg). If you do not get enough magnesium, the deficiency can cause various health problems.

This article reveals six amazing health benefits of magnesium that you can get by eating the right foods or simply by taking a high-quality magnesium supplement. Check them out!

1. High Blood Pressure Regulation

Whether you have a family history of heart disease and high blood pressure or simply want to ensure that you maintain healthy blood pressure, adding magnesium to your diet is a simple but effective way to ensure you don’t suffer the bad effects of hypertension. According to 34 double-blind placebo-controlled studies involving more than 2,000 people with high blood pressure, taking magnesium supplementation was associated with a two-point decline in both systolic and diastolic blood pressure.

2. Migraine Headaches

Do you suffer from chronic migraine headaches? Many people will try almost every treatment available, not realizing that one of the most effective migraine treatments can be something as simple as magnesium. According to some research, the use of magnesium citrate has shown efficacy against migraine pain. Other forms of magnesium can also be effective. In one study, the addition of 1 gram of magnesium provided relief from an acute migraine attack faster and more effectively than a conventional drug.

3. Depression and Other Mood Problems

Although inadequate magnesium levels have been shown not to cause depression, a number of individuals have reported that using magnesium is better to help transition from depression and improve mood. According to a 2006 study, magnesium supplementation drastically improved depressive symptoms in less than a week, even in people for whom antidepressants were not effective.

And other issues like anxiety have been shown to be effectively treated with magnesium. While your best option when feeling depressed is to seek help from someone who specializes in dealing with these problems, you may want to consider increasing your magnesium levels if you are feeling overly anxious or down in the dumps.

4. Cancer Reduction

Several studies have demonstrated an association between high magnesium intake and a reduced risk of colorectal cancer. According to the Swedish mammography Cohort, individuals who increased the amount of magnesium in their body had a 13 percent reduction in colorectal cancer. This benefit has also been observed for colon cancer and the rectal group. Whether an individual has an increased risk of cancer due to family history or not, it may be a good idea to increase magnesium intake to prevent cancer.

5. Type 2 Diabetes

Chronic magnesium deficiency also correlated with type 2 diabetes. In addition to insulin resistance and/or diabetes, the body loses extra magnesium through the urine due to high glucose in the kidneys. Magnesium is useful in regulating blood glucose by improving insulin secretion and response. Researchers are not entirely sure of the mechanism by which magnesium controls blood sugar levels, however, research shows an inverse relationship between a sufficient level of magnesium and the risk of developing type 2 diabetes.

6. Bone Health

Bone health is incredibly important for every individual, but especially for women as they get older. Magnesium, which more than half stores in the bones within the body, works with vitamin D and calcium to promote healthy, stronger bones. Having enough magnesium in your body can help prevent major problems such as osteoporosis, so keep that in mind – especially if you are at a particular risk for these conditions.


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