Just about half of the US population doesn’t get enough magnesium in their diet. Magnesium can be found naturally in pumpkin seeds, dark leafy greens, black beans, avocado, fish, and more.
But if you’re one of the millions of people still not consuming enough magnesium in your diet, or you think you need a boost, you should consider taking magnesium supplements.
Magnesium is involved with thousands of biochemical and physiological reactions in your body, meaning that magnesium supplementation will result in a wide variety of health benefits. Keep reading to learn about 10 of them.
1. Better Sleep
Are you one of the third of Americans who don’t get enough sleep? Lack of sleep can lead to fatigue, an increased risk of heart disease, obesity, increased anxiety, brain fog, lack of concentration, and more.
But did you know that magnesium can help with that? Magnesium is directly linked to the regulation of hormones and chemicals that tell you it’s time to relax and go to sleep.
On the flip side, magnesium deficiency has also been shown to disturb sleep.
Supplementing with magnesium will ensure these hormones are regulated and help you sleep.
2. Migraine Prevention
Research has shown that magnesium supplementation can not only lessen migraine symptoms, but it can also potentially reduce the number of migraines you have.
3. Lowers Blood Pressure
75 million adults have high blood pressure. This can lead to heart disease, stroke, chest pain, heart attack, and kidney issues.
Of those 75 million people with high blood pressure, only 50% have it under control. Take control of your blood pressure by supplementing your diet with magnesium supplements.
Multiple studies show that magnesium can help to lower high blood pressure.
4. Increased Energy
There is some evidence suggesting that one of the benefits of magnesium is a boost of energy. This could be a combination of magnesium’s effect on metabolism and the body’s energy source, ATP, along with the effect it has on our sleep regulation.
5. Inflammation Reduction
Inflammation is our body’s natural response to injury, infection, or stress. While this is a natural bodily process that protects us from those things, it can also result in swelling, redness, and pain.
Chronic inflammation is a symptom of autoimmune disorders, chronic stress, and other diseases. It’s been linked to an increased risk of:
- Heart disease
- Chronic inflammatory disease (like lupus, for example)
- Certain types of cancer
- Skin disease/irritation
Something else that’s linked to chronic or abnormal inflammation is magnesium deficiency. Magnesium supplementation has been directly linked to a reduction of inflammatory markers in the body, indicating that magnesium has a hand in reducing inflammation.
6. Help Improve Athletic Performance
Are you athletic? Do you participate in sports, go to the gym, or make fitness an important part of your daily life?
In an ideal world, you’d answer yes to those questions. Exercise benefits almost all areas of health: from cardiovascular health to mental health, exercise has a positive effect.
Why not make sure you’re working to your highest athletic potential? One of magnesium’s main roles in your body is muscle function and contraction. In fact, scientists estimate that you need up to 20% more magnesium during exercise than at times of rest.
Magnesium supplementation can help your muscles fatigue less quickly, meaning you can exercise for longer periods. Studies have also directly shown athletes improve their performance with just 4 weeks of magnesium supplementation.
7. Improved Mood
Low levels of magnesium have been connected to increased depression and anxiety. There is evidence suggesting that adding a magnesium supplement to your diet can improve your mood and decrease depression symptoms.
This could be because of direct effects from magnesium on the brain as well as compound effects from increased sleep, better/improved athletic performance, and more.
8. Lessens Symptoms of PMS
Premenstrual syndrome (PMS) affects three in four people who menstruate. This can lead to a range of symptoms from mild to severe.
- Mood swings
- Digestive issues
Magnesium can lessen PMS symptoms including mood changes, water retention, pain, and more.
9. Improved Digestion
As we mentioned in the section on energy, magnesium is a big part of your body’s metabolism. This means that it’s a part of the system that breaks down your food into nutrients, vitamins, and minerals that your body needs.
Adding magnesium to your diet will help improve your digestion by properly activating digestive enzymes and regulating metabolic processes. This can improve general digestion as well as relieve digestive problems like constipation.
10. Boosts Bone Health
Most people know how important both calcium and vitamin D are for bone health. But magnesium plays a crucial role as well, especially considering it helps to regulate and metabolize both calcium and vitamin D in the body.
Studies also linked osteoporosis and bone weakness to low levels of magnesium. Supplementation may mitigate those issues, as well as help, strengthen bones via regulation of calcium and vitamin D.
Bottom Line? Taking Magnesium Supplements Benefits Your Health
As you can see from this post, taking magnesium supplements can benefit almost all areas of your health. From your mood to your heart to your bones, magnesium is involved. Make sure you’re getting enough magnesium in your diet, and ensure you are by taking a supplement.
The material in this article is for informational purposes only and does not replace the advice of a certified specialist.