Magnesium deficiency is up there with the most common deficiencies in healthy adults. Even though we can get magnesium from a variety of foods like nuts, seeds, beans, and leafy greens, many people still don’t get enough.
When you have low levels of magnesium you may experience bad headaches or feelings of nervousness. It can also affect your heart and bone health. In fact, about 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids.
Magnesium also helps balance your hormones, so a lack of magnesium in the body can create hormone imbalance. In other words, magnesium is a pretty important mineral to include in your diet.
Some people have even coined it the “do it all mineral” due to the fact that it supports so many components of your overall health. However, there is really no single vitamin or mineral that can “do it all.” If there was, magnesium would be about as close as it gets.
In fact, every cell in your body needs magnesium to function. How incredible! One of its main roles is to act as a cofactor in biochemical reactions throughout the body. Magnesium is involved in more than 600 reactions in the body including energy production, protein formation, gene maintenance, muscle contraction, and nervous system regulation.
So, though it may not “do it all” it comes pretty close. If that doesn't convince you in itself that you need to increase your magnesium intake, here’s a list of proven health benefits of getting enough magnesium in your diet.
Why Magnesium Supplementation Matters
Promotes Bone Health
Magnesium is crucial for maintaining bone health. As we get older our bone mineral density tends to decline and we increase our chances of brittle bones and bone loss.
Most of our body's magnesium is found in our bones, so by increasing your intake of magnesium by taking a daily magnesium supplement, your chances of more extreme bone health issues as you age may decrease.
Studies have found that an increase in magnesium intake lower risk of bone loss and other bone related health concerns.
Improves Exercise Performance
Oral magnesium supplementation may just help you get through your daily workouts with a little more ease. Several studies have shown that by increasing your magnesium intake, your exercise may also be enhanced.
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. Have you ever found yourself yawning during a workout? You may want to consider a magnesium supplement.
Boosts Your Mood & Decreases Chances of Depressive Thoughts
Magnesium supplements work wonders for your physical health, but they also may improve mental health symptoms as well. That's because magnesium plays a critical role in brain function and mood.
One study showed that low levels of magnesium may be linked to depression. Because of this, supplementing your magnesium intake may help improve symptoms of depression.
Regulates Blood Pressure
Research suggests that people who take a magnesium supplement may have improved blood sugar levels and insulin sensitivity. Insulin sensitivity is a key factor involved in controlling blood sugar levels.
In turn, people who have a magnesium deficiency may have a harder time controlling blood sugar levels putting them at risk for more serious health issues. Blood sugar control is an important part of our health because it keeps risk factors for diabetes at bay.
Keeps Your Heart Healthy
Magnesium supplements have properties that also strengthen the heart and promote a healthy flow of fluids, including blood. As previously discussed, dietary magnesium intake may help lower blood sugar levels and high blood pressure which also helps your heart.
In fact, one review and meta analysis showed that magnesium supplements may improve multiple risk factors for larger heart health concerns down the line.
Improves Inflammatory Response
Higher magnesium intakes may also improve your body's ability to handle inflammatory triggers. As we get older, having a healthy inflammatory response becomes more important to combat discomfort.
Some research has tied magnesium deficiency to increased oxidative stress which can take a toll on your overall health.
May Help With Headaches
Many people experience headaches for a multitude of reasons. Oral magnesium supplementation just may help decrease how often you experience them.
Several studies have been conducted to show the benefits of magnesium supplements when it comes to headaches. One study suggests that magnesium supplementation may even prevent the onset of headaches and the various symptoms that come with them.
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