Health Benefits of Magnesium

The health benefits of magnesium are various. It is essential for normal blood sugar levels, muscular function, nerve conduction, and bone density. Heart disease, stroke, diabetes, and osteoporosis are just some of the health complications that can develop from chronic magnesium deficiency.

The mineral magnesium is essential for maintaining normal blood sugar levels, muscular function, nerve conduction, and bone density. Heart disease, stroke, diabetes, and osteoporosis are just some of the health complications that can develop from chronic magnesium deficiency.

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Health Benefits of Magnesium

You must consume magnesium-rich foods since your body cannot produce this vital element alone. 

Magnesium is essential for several body processes, such as controlling blood sugar levels, muscular contractions, nerve conduction, and blood pressure. 

Hence, ensure you get this vitamin’s recommended daily allowance from food and/or supplements.

Magnesium is found in many foods, including beans, vegetables, and seeds; however, most people consume an inadequate amount of magnesium in their diets, which can harm their health. 

Taking a supplement is one simple approach to ensuring you get enough magnesium. Magnesium supplements may also have other health benefits, such as enhancing sleep quality and reducing blood sugar levels.  

Here, you can find all the information about magnesium supplements, including possible health advantages, adverse effects, and safe ways to take them.

Why Magnesium Is Beneficial

Supports Optimal Control of Blood Sugar Levels 

The release of insulin and the metabolism of carbohydrates rely on magnesium, making it critical for proper blood sugar regulation to keep magnesium levels at an adequate range.

Because increasing blood sugar causes increased urine magnesium excretion, low magnesium levels are more common in prediabetes and diabetes. People with diabetes may need magnesium supplements to ensure their magnesium levels are always adequate.

Compared to placebo, supplemental magnesium considerably lowered fasting blood sugar levels and enhanced insulin sensitivity in diabetics and at-risk individuals, according to a meta-analysis of 25 trials published in 2021.

Additionally, research has shown that those with type 1 and type 2 diabetes who have elevated magnesium blood levels are better able to control their blood sugar levels compared to those who have lower magnesium levels.

Could Potentially Lessen Stress and Ease Depression and Anxiety Side Effects 

Your body’s stress response is influenced by magnesium. Your capacity to cope with stress may be impaired if you do not consume enough magnesium. Magnesium levels in the blood are lower in those who experience stress regularly compared to those who do not.

In addition, some people get relief from the symptoms of anxiety and sadness after taking magnesium supplements.

Supplementing with 248 milligrams of magnesium chloride daily for 6 weeks significantly improved depressive and anxious symptoms compared to a placebo group, according to a 2020 study that included 112 individuals suffering from depression.

Might Assist in Preserving Strong Bones

Sixty per cent of your body’s magnesium stores are in your bones. The magnesium-dependent regulation of bone formation by osteoblasts and bone breakdown by osteoclasts results from insufficient magnesium intake. 

The absorption and metabolism of vitamin D, an essential mineral for bone health, also require magnesium.

Low magnesium blood levels increase the likelihood of bone problems such as osteopenia and osteoporosis. Thankfully, research has shown that magnesium supplementation can increase BMD and decrease the possibility of fractures.

Maybe Alleviates Some Headaches

Magnesium is crucial for maintaining normal nerve function, managing inflammation, and enhancing blood flow to the brain. Low magnesium levels in the blood are associated with chronic headaches, such as migraines.

Magnesium shortage is thought to be a separate trigger for migraines.

Taking magnesium supplements has been shown in multiple trials to alleviate migraine and tension headache symptoms, both in terms of frequency and intensity. 

Reducing the frequency of migraine attacks and the cost of side effects of typical migraine therapies such medicines may be possible with magnesium supplements, according to a 2022 review.

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Promotes Maintaining Optimal Blood Pressure Regimens  

A healthy blood pressure regulator relies on magnesium for multiple functions. Take magnesium as an example; it helps the body release nitric oxide, a signalling molecule. Nitric oxide aids in vascular relaxation, which is critical to sustaining normal blood pressure.

One way to lower one’s chances of developing hypertension is to consume enough magnesium through food. Research suggests that supplemental magnesium may assist hypertensive patients in lowering their systolic and diastolic blood pressure. 

People with untreated hypertension may need substantial supplemental doses of magnesium—at least 600 mg per day—to successfully lower blood pressure levels, according to a 2021 analysis of 49 research.

Could Maybe Make You Sleep Better 

Keep your magnesium levels healthy to get a good night’s sleep. Magnesium is a key neurotransmitter that regulates sleep. It binds to specific receptors in the central nervous system and activates GABA.

According to some research, people who take magnesium supplements may find it easier to get to sleep and remain asleep.

Those who consumed the most magnesium, whether from food or supplements, had the best chance of getting the seven to nine hours of sleep recommended by the National Sleep Foundation, according to an analysis conducted in 2022. 

Vegetables, nuts, seeds, and beans are among the many foods with high magnesium concentrations.

Eat Foods That Are Rich in Magnesium.

Most Americans do not obtain adequate magnesium from their diets. Therefore, a supplement could be an option to consider. But Brittany assured us we could easily meet our daily intake requirement with just a few simple meal additions.

In many cases, a balanced diet provides our bodies with all the magnesium they require. However, our daily magnesium needs can be met by consuming various foods. 

• Breads and cereals that have had magnesium added to them are known as fortified foods. For maximum health benefits, choose fortified whole grain or multigrain bread. Similarly, cereals. Opt for whole-grain cereals instead of sweetened varieties.
• Magnesium is present in dark chocolate, which is hard to believe. Cocoa beans have a high magnesium content; the darker the chocolate, the higher the magnesium content. This is because darker chocolate has a higher cocoa concentration.
• Eat nuts and seeds for a natural source of magnesium. Some examples of nuts and seeds are almonds, peanuts, cashews, pumpkin seeds, chia seeds, and flaxseeds. We can have about 25% of our daily magnesium needs met with only one handful of almonds. One such simple food that can help you meet your magnesium needs is peanut butter.
• Plants with dark green leaves, such as spinach, chard, and collard greens, are excellent sources of magnesium. You can obtain all the daily magnesium you need by adding them to various recipes.
• Corn, peas, broccoli, and potatoes (skin-on) are excellent vegetable sources of magnesium. These veggies are just as versatile as the dark green, leafy vegetation.
• Milk and yogurt are dairy products that contain magnesium.
• Grains such as brown rice, quinoa, and shredded wheat can provide magnesium, which can be healthily added to your diet.
• Bananas, among other fruits, are famously rich in potassium and magnesium. If you suffer from leg cramps regularly, try eating more bananas. Avocados, papayas, and blackberries are a few more fruits that are rich in magnesium.
• Magnesium is found in beans and legumes, such as kidney beans, boiled edamame beans, and black beans.
• The cooked cup of spinach has 156 milligrams, equivalent to 37% of the daily value (DV).
• Nutrient density: 156 mg/oz, or 37% DV, from pumpkin seeds.
• Swiss chard has 36% of the daily value (mg) in just one cooked cup or 150 mg.
• Dark chocolate. There are 129 mg, or 31% of the DV, in a 2-ounce portion of dark chocolate (70-85% cacao solids). 
• Chia seeds are a good source of calcium, with 111 mg/oz, or 29% of the DV.
• Black beans contain 28% of the daily value (120 mg/cup).
• Nutritional value of 80 mg/oz (or 19% DV) from almonds

If you want to be sure you’re getting enough magnesium every day, eat lots of plant-based foods and cut back on foods that are poor in magnesium, such as highly processed snack foods. 

Instead of starting with supplements, Brittany recommends eating magnesium-rich foods. Eating certain foods provides most people with the magnesium they need each day.

Magnesium Supplement Varieties

Magnesium supplements are available in a variety of forms at most drugstores.

You should have little trouble locating magnesium citrate in most places. Compared to competing products, it is easy on the digestive system.

You should know that this product has a laxative effect that can help with constipation. This means that this magnesium supplement can have negative effects that you weren’t expecting.

• Magnesium malate is another easily absorbed alternative. It’s also better for digestive health than other choices.
• Magnesium lactate is a form of magnesium that is similar to and easier to absorb than magnesium malate.
• Supplemental magnesium oxide is a common tool in the fight against migraines.
• Magnesium glycinate, there isn’t enough evidence to back up the claim that magnesium glycinate has sedative effects, yet many people believe it does. This is perhaps the reason why magnesium supplements are said to alleviate anxiety and sleep problems. If this makes a difference, more studies are required to confirm it.

Any of these magnesium supplements can cause gastrointestinal distress and diarrhea. Before taking them, ensure you aren’t taking any antibiotics that could interact poorly with them.

Consult your primary care physician before beginning any new supplement regimen. They can advise you on which supplement will best suit your needs.

Magnesium Dosage Instructions 

• Taking magnesium at any mealtime is perfectly acceptable. 
• Be sure to check the back of supplement labels to determine which kind of magnesium is best for your health needs, as there are several.
• Research has shown that the body absorbs magnesium in different forms more efficiently. Some of these forms include citrate, glycinate, acetyl taurate, and malate, while others, including oxide and sulphate, are less effective.

Recommended Dosage 

• People should consume 310–420 mg of total magnesium per day, with the exact amount varying by age and sex. Sadly, the recommended intake is not met by almost half of Americans.
• Additionally, experts contend that more than the present daily consumption guidelines might be required to encourage ideal magnesium status, even though they are typically sufficient to avoid magnesium insufficiency.
• Accordingly, it’s recommended that most individuals take a magnesium supplement or eat more foods high in magnesium to increase their magnesium intake.
• Supplemental magnesium can range from 100 milligrams to 150 milligrams. However, the exact amount can vary. You should take more than one pill or capsule to get the recommended dosage. 

How Safe Is Magnesium?

When used as directed, magnesium supplements pose no health risks. Nevertheless, extreme caution is required since overconsumption can cause major health problems. 

High blood magnesium levels, medically known as hypermagnesemia, are more common in some populations, including those with impaired kidney function or age-related gastrointestinal disorders.

Possible Inhibitors of Drug Action

Low magnesium levels can be caused by several drugs. Taking magnesium supplements may also lessen the effectiveness of several medications.

• Medications containing antibiotics, like nitrofurantoin, fluoroquinolones, and tetracyclines, can decrease their absorption by taking magnesium supplements.
• People taking medicine to control their blood pressure should not take magnesium supplements without consulting their doctor, as this mineral can potentially lower blood pressure levels. 
• Medications that enhance the body’s natural excretion of magnesium, such as diuretics, can raise the risk of magnesium insufficiency. 
• Nexium and other proton pump inhibitors used to treat acid reflux can raise the risk of magnesium shortage. 
• Supplemental magnesium may enhance the bioavailability of several antidiabetic medicines, such as sulfonylurea treatments, which lower blood sugar levels. Low magnesium levels may develop with prolonged usage of the diabetes medication Metformin. 

Potential Magnesium Side Effects

Magnesium supplements often don’t have many adverse effects when used at the right dosages.

On the other hand, the gastrointestinal system is particularly vulnerable to the few negative effects of excessive magnesium dosages. The likelihood of adverse effects is higher with some magnesium forms, such as magnesium chloride and magnesium oxide, than others.

Supplemental magnesium is related to the following adverse effects:

• I feel queasy
• Faint stomach discomfort
• If you experience gastrointestinal adverse effects after taking a magnesium supplement, changing the form of magnesium you take or reducing the dosage may help. 

Things to Keep in Mind

If you’re in the market for a magnesium supplement, buy only the best brands from reputable stores.

• To ensure that supplements are safe for consumers, some supplement companies send them to independent labs for testing on purity and potency.
• Instead of buying uncertified supplements, look for certified goods from reputable organisations such as UL, USP, and NSF International.
• It’s best to use a bioavailable form of magnesium, like magnesium citrate or magnesium glycinate, to improve magnesium absorption and lessen the likelihood of gastrointestinal side effects.
• Finally, it’s wise to consult a reliable healthcare professional about the optimal dosage of magnesium supplements for your needs before making a purchase.  

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• Even though they are generally harmless, taking too many magnesium supplements is possible. Minor adverse effects, such as diarrhoea and stomach pains, may occur if one takes an excessive amount of magnesium supplements. 
• Magnesium toxicity, when blood magnesium levels surpass 1.74-2.61 mmol/L, is a serious disorder caused by taking exceptionally high quantities of magnesium.
• Accidental overdoses of magnesium-containing products, such as antacids and laxatives, are the most common cause of magnesium toxicity, which occurs seldom.
• Low blood pressure, irregular heartbeat, and other signs of magnesium poisoning can be deadly.
• Due to the potential side effects of supplement overdose, the Food and Nutrition Board (FNB) has set a daily Tolerable Upper Intake Level (UL) for magnesium at 350 milligrams
• A nutrient’s UL is the maximum daily amount that is safe to consume. The UL is relevant to magnesium supplements, so bear that in mind.
• Research has shown that magnesium doses greater than 350 mg daily are safe. Still, you should only exceed the UL if your doctor specifically tells you to do so. 

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Suggestions for Products

Though you should always check with your doctor before beginning a new supplement, our team of certified dietitians thoroughly examines supplements, taking into account factors such as third-party testing, possible interactions, brand reputation, form, and dosage, to assist you in finding the one that is best for you.

We suggest this alternative, but you can find our whole list of magnesium suggestions here.

An Overview

Magnesium is a mineral with multiple critical functions in human health. 

Most individuals don’t consume enough magnesium, even though foods high in magnesium content include beans, nuts, and vegetables.

Magnesium supplements can help you meet your daily magnesium needs. They may provide additional health advantages, such as better sleep and less anxiety.

Seek the counsel of a healthcare professional, such as a doctor or registered nutritionist, regarding the appropriate dosage and brand of magnesium supplement to take if you are considering doing so.  

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