Magnesium is the fourth most common mineral in the body, and is important for hundreds of biochemical reactions. A naturally-occurring mineral, magnesium provides a number of benefits, meaning there are numerous reasons to consider supplementing with it.
#1. Magnesium Helps Fight Depression
A study performed at the University of Vermont, Burlington on 8,800 people under the age of 65 showed that those with the lowest magnesium intake were 22% more likely to experience depression. Another study showed that 450 mg daily improved mood as effectively as anti-depressants.
#2. Enhances Exercise Performance
Athletes require 10 to 20 percent more magnesium when exercising, as this mineral helps move blood sugar into the muscles. It also helps move lactic acid from the muscles to prevent cramping. Taking magnesium supplements can therefore boost exercise performance and allow you to work out harder and longer. It is especially effective at boosting exercise performance among the elderly.
#3. Helps Fight Type-2 Diabetes
Researchers claim that around 48% of all diabetics have low magnesium levels in their blood. Taking mineral supplements causes insulin to work more effectively, helping keep blood sugar levels better regulated. This may be why those who regularly take enough magnesium are 47% less likely to become diabetic, even if they are otherwise predisposed.
#4. Fights High Blood Pressure
One Mexican study showed that patients who consumed 450 mg of magnesium per day experienced a significant decrease in both their systolic and diastolic blood pressure. However, other studies have concluded that magnesium has little effect on those with normal blood pressure.
Older adults, those with prediabetes, and overweight individuals may all have higher levels of C-Reactive Protein (CRP), an inflammatory marker. Magnesium supplements can reduce CRP markers, thereby helping to slow the aging process and reduce the risk of chronic disease. It is even effective when taken by children whose CRP markers are higher than normal.
#6. Reduces the Frequency of Migraines
Some doctors believe that people who suffer from chronic migraines may be deficient in magnesium. A Harvard University study backs this up, showing that participants who took one gram of magnesium found relief from migraines much sooner than those who used other medications. Other research shows that taking magnesium supplements may help reduce the frequency of migraines as well.
#7. Alleviates PMS Symptoms
Women who suffer from Pre-Menstrual Syndrome (PMS) may often experience water retention, fatigue, irritability, and cramping. Magnesium supplements have long been touted as an effective method of dealing with these symptom, and an Italian study performed on women between the ages of 24 and 39 showed it was effective at eliminating the mood swings that are often associated with the onset of PMS.
Studies performed in Europe and the U.S. show that approximately half of all people do not receive the correct amount of magnesium daily. If you are one of them, taking magnesium supplements as well as eating foods rich in the mineral can be an excellent way to improve your overall health.