Magnesium is the most abundant mineral in the human body. It plays a very important role for the health of our body and brain.
However, you cannot get enough of this even if you have a healthy diet.
Here are 10 health benefits of magnesium based on modern scientific research.
first. Magnesium is involved in hundreds of biological reactions in the body
Magnesium is a mineral found in soil, under the sea, in plants, animals and humans.
About 60% of magnesium in your body is found in bones, while the rest is in muscles, soft tissues and body fluids, including blood .
In fact, every cell in the body contains it, and needs it to function.
One of the main roles of magnesium is to act as one or "helper molecules" in continuous biochemical reactions performed by these .
It actually involves more than 600 reactions in our bodies, including :
- Create energy: Help convert food into energy.
- Protein formation: Help convert food into energy.
- Storm gene: Help create and repair DNA and .
- Muscle movement: is part of muscle contraction and relaxation.
- Regulating the nervous system: Help adjust the These substances are responsible for sending messages in the brain and nervous system.
Unfortunately, studies show that about 50% of people in the US and Europe absorb less than the recommended amount of magnesium a day .
Conclude: Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people receive less than necessary.
2. Magnesium helps enhance physical activity
Magnesium also plays an important role in physical-related activities.
During exercise, you may need 10-20% more magnesium than when you take a break, depending on the activity .
Magnesium helps transfer blood sugar to the muscle and eliminates it accumulates in muscles during exercise causing pain .
Studies have shown that magnesium supplementation enhances exercise achievement for athletes, the elderly and those suffering from chronic diseases .
In one study, volleyball players used 250 mg daily to make progress in jumping and moving arms .
In another study, four-week magnesium supplement athletes ran, cycled, and swam faster in a triathlon sport. They also reduced insulin levels and stress hormone levels .
However, the evidence is not uniform. Other studies show that magnesium supplementation with low or medium doses does not bring benefits to athletes .
Conclude: Magnesium supplementation has resulted in improvements in athletic performance, which has been proven by several other studies.
3. Magnesium helps fight depression
Magnesium plays an important task in the function of typhoons and moods, low magnesium levels can increase the risk of depression .
An analysis of more than 8,800 people showed that people under 65 years of age had low levels of magnesium absorbed in the body, with a 22% higher risk of depression .
Some experts believe that modern low-magnesium foods may be responsible for many cases of depression and mental illness .
However, many other experts emphasize that more research is needed in this area .
However, supplementation with magnesium can help relieve the symptoms of depression and, in some cases, have interesting results .
In a randomized trial of depressed elderly, taking 450 mg of magnesium improved mood as well as the antidepressant .
Conclude: People with depression may be due to lack of magnesium. Supplementing it may reduce depressive symptoms in some people.
4. Magnesium is very effective in fighting diabetes tube 2
Magnesium also has positive effects on type 2 diabetes.
It is believed that about 48% of patients with diabetes have low blood levels of magnesium. This may lead to a decrease in insulin's ability to control blood sugar .
In addition, research has shown that people with low magnesium levels are at higher risk of developing diabetes .
A study of over 4000 people in 20 years. Show that people with higher levels of magnesium have a 47% lower risk of diabetes .
In another study, people with diabetes taking magnesium at high doses each day significantly improved blood sugar levels and levels compared to the control group .
However, this depends on how much you get from the food. In one study, functional foods containing magnesium did not improve blood sugar levels and insulin levels in those without magnesium deficiency .
Conclude: People who absorb the most magnesium are at lower risk of developing type 2 diabetes and magnesium supplements have been shown to help lower blood sugar in some people.
5. Help lower blood pressure
Studies show that magnesium supplements may help lower blood pressure .
In one study, people who took 450 mg daily significantly reduced systolic and diastolic blood pressure .
However, these benefits can only occur in people with high blood pressure.
Another study found that magnesium helps lower blood pressure in people with high blood pressure, but does not work on normal people .
Conclude: Magnesium works to lower blood pressure when blood pressure rises but does not seem to lower blood pressure in people who are already normal.
6. Effect of magnesium in fighting inflammation
Low magnesium absorption is associated with chronic inflammation, one of the causes of aging, obesity and chronic diseases .
In one study, children with the lowest magnesium levels showed a degree of inflammation highest.
These children also have higher blood sugar, insulin and triglyceride levels .
Magnesium supplementation has the effect of reducing CRP and signs of inflammation in the elderly. Overweight people and pre-diabetics .
Likewise, foods that contain lots of magnesium can reduce inflammation. They are often found in fatty fish and black chocolate .
Conclude: Magnesium has been shown to fight inflammation. It works to reduce inflammation of CRP and offers a number of other benefits.
7. Magie helps to prevent prevent migraine headache
quite painful and debilitating. People with migraines often experience nausea, vomiting, and sensitivity to noise and light.
Some researchers believe that people with migraines are more frequent than others because of lack of magnesium .
In fact, some encouraging studies have shown that magnesium can prevent and even help treat migraines .
In one study, taking 1 gram of magnesium reduced migraines faster and more effectively than conventional drugs .
Also, foods high in magnesium can help relieve migraine symptoms .
Conclude: People with migraines may have less magnesium and some studies have also shown that magnesium supplements help reduce migraine headaches.
8. Reduce insulin resistance
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It is characterized by the weakening of the muscle and liver cells to absorb sugar properly from the blood stream.
Magnesium plays an important role in this metabolism and many people suffer from metabolic syndrome due to lack of magnesium .
Also high insulin levels are associated with insulin resistance and lead to loss of magnesium in the urine, further weakening the body .
But luckily there is a way to increase magnesium intake .
One study found that magnesium supplements can reduce insulin resistance and blood sugar levels. Even people with normal blood levels are normal .
Conclude: Magnesium supplementation may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.
9. Magnesium improves premenstrual syndrome (PMS)
(PMS) is one of the most common disorders in women of childbearing age.
Its symptoms include keep water , abdominal cramps, fatigue and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS and may reduce fluid accumulation and other symptoms .
Conclude: Magnesium supplementation has been shown to improve symptoms that are more common in women who are suffering from premenstrual syndrome.
ten. Magnesium is very safe and easy to find
Magnesium is extremely important for health. The recommended daily intake for men is 400-420 mg and for women 310- 320 mg.
You can get it from food or magnesium supplements
The following food is a great source of magnesium.
- Pumpkin seeds: 46% RDI in a quarter cup (16 grams).
- Boiled spinach: 39% RDI in one cup (180 grams).
- Rainbow cabbage l u Yes: 38% of RDI in cups (175 grams).
- Dark chocolate (70-85% cocoa): 33% RDI in 3.5 oz (100 grams).
- Black beans: 30% of RDI in one cup (172 grams).
- Particles ệ cooked circuit m: 33% RDI in one cup (185 grams).
- Flounder Halibut: 27% RDI in 3.5 ounces (100 grams).
- Almond: 25% of the RDI in a quarter of the cup (24 grams).
- Cashew: 25% of RDI in a quarter of a cup (30 grams).
- Mackerel: 19% of RDI in 3.5 ounces (100 grams).
- Left b : 15% of RDI in a medium avocado (200 grams).
- Salmon: 9% of RDI in 3.5 ounces (100 grams).
If you are having health problems, you should consult your doctor before taking magnesium supplements.
Although these supplements are generally well tolerated, they may not be safe for people who are taking them medicines for heart disease and antibiotics.
Magnesium easily absorbed magnesium supplements include:
- Magnesium citrate.
- Magnesium glycinate.
- Magnesium orotate.
- Magnesium carbonate.
Absorption of magnesium from food is usually required an amount of 300 - 400 mg per day. However for some users this dose may cause loose stools.
You can take it twice a day, 150 - 200 mg at a time or glycinate. This form causes less problems when used.
Conclude: Adding enough magnesium is very important. Many foods contain magnesium and there are many good supplements on the market.
twelfth. Other things related to magnesium
Having enough magnesium is essential to maintaining a good health.
Make sure you are eating magnesium-rich foods, or taking supplements if you don't get enough magnesium from your diet.
If the body does not receive enough of these minerals it will not be able to operate optimally.