Evidence-Based Health Benefits of Magnesium

The human body contains the fourth most abundant mineral, magnesium. In addition to having several positive effects on health, magnesium also plays a role in brain function. Although you may eat a healthy diet, you may not get enough of it. This is why several people prefer magnesium chelate supplements. Here are some magnesium benefits that you need to know.

Magnesium Affects Hundreds of Biochemical Processes in Your Body

A mineral known as magnesium is found on earth, in plants, animals, and in humans. Magnesium is found in bones to a greater extent than in muscle, soft tissues, and blood. You can find them in every cell of your body, and they are necessary for proper functioning. 

Exercise Performance Can Boost Up

Exercise performance also benefits from magnesium. You may need 10–20% more magnesium while exercising than when you’re at rest, depending on what you’re doing. During exercise, you can build up lactate and feel fatigued and magnesium helps by moving blood sugar into your muscles

It has been shown that supplementing can improve exercise performance for people with chronic diseases and athletes. According to one study, taking 250 mg of magnesium a day improved the jumping and arm movements of volleyball players. One study found that athletes taking a magnesium supplement for over four weeks were faster when competing in a triathlon, and they also experienced lower levels of insulin and stress hormones. 

Magnesium Combats Depression

There is an increased risk of depression with low magnesium levels since magnesium is critical for brain function and mood. The average magnesium intake of people under 65 with the lowest risk of depression was 22% lower than those with the most insufficient magnesium intake. Modern food is believed to contain very little magnesium, which may cause more depressions and mental illnesses. Hence, some people emphasize the intake of magnesium chelate supplements also. 

Supplementing with this mineral may reduce symptoms of depression, and in some cases, the effects can be dramatic. For example, in older adults who were depressed, researchers were able to improve the mood to the same levels as with antidepressants by giving them 450 mg of magnesium a day.  

It Protects Against Type 2 Diabetes

The mineral magnesium is also beneficial for people with diabetes. However, research suggests that about 48% of people with type 2 diabetes have low magnesium levels, and insulin may not maintain blood sugar effectively if this is the case. Furthermore, research shows that people who consume less magnesium may be at higher risk of developing type 2 diabetes. 

Study after study found that people with the highest magnesium consumption were 47% less likely to develop diabetes over 20 years. Those with type two diabetes who took high doses of magnesium each day saw their blood sugar levels and hemoglobin A1c levels significantly improve compared to those in the control group.

Accurate Blood Pressure Is Possible With Magnesium Chelates

Researchers have found that taking magnesium lowers blood pressure. A study showed that taking 450 mg daily resulted in significant reductions in systolic and diastolic blood pressure in those with high blood pressure. In another study, magnesium was found to lower blood pressure in people with high blood pressure, but there was no effect observed in those with normal blood pressure. 

The Right Supplements!

Be sure to consult your doctor before taking magnesium supplements if you suffer from a medical condition. Though these are generally well-tolerated, some diuretics, heart medications, and antibiotics may not be safe when taken with them. Magnesium supplement forms are well-absorbed, such as citrate, glycinate, orotate, and carbonate. In addition, several websites offer high-quality magnesium chelate supplements, so you can choose what is suitable for you.

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