13 Health Benefits of Magnesium Based on Evidence
due to the amazing health benefits of magnesium, magnesium not only profitable to prevent constipation but also it is beneficial for relieves migraines,
If you didn’t know this having a magnesium deficiency can cause joint pain insomnia constipation fatigue and even migraines.
This is why magnesium is presumably one of the most prerequisite minerals for human health overall, but what type of magnesium is best.
Is it magnesium oxide (MgO), magnesium chloride(MgCl2), or magnesium citrate (C6H6MgO7), and how should you be consuming it on a daily basis.
So in this article, I’m reviewing health benefits from magnesium, which magnesium is the best kind for us and how you should be taking it on a daily basis.
if we use a healthy diet entirely, we should be absorbing all the magnesium we need on a daily basis to function properly.
The biggest problem is that our foods today are grown in depleted soils, and these same foods are now poor in nutrients like magnesium, potassium, iron, and zinc, and much more.
This is why presently it is a good thought to look for good quality supplements and ensure you’re obtaining all the vitamins and minerals, you need to function properly.
So in this article focused to reveal the health benefits of magnesium, which magnesium is the best kind you should be consuming.
I’m going to divide this article into three very important parts so make sure to read it till the end.
First, we’re going to talk about magnesium health benefits second how much of it you should be consuming, And last, the best kind of magnesium (Mg) you may consume.
here are these articles focused on 13 Health Benefits of Magnesium Based on Evidence.
it prevents constipation
If you didn’t know these yet let me tell you, magnesium oxide has a laxative effect in the human body,
so far as it helps exchange water in the intestines and encourages those regular visits to the bathroom.
As a matter of fact, magnesium oxide is commonly used to treat constipation because it also relaxes the muscles in the digestive tract, which helps you move those stools along the way.
new research published in the annals of clinical research in the United States found that when elderly patients received magnesium oxide supplements stool consistency was more normal and the supplements were more efficient than commonly prescribed laxatives (1).
So now you know if you’re not having at least one regular visit to the restroom, every day, magnesium oxide can really help effectively.
magnesium improves depression and anxiety
Mg is a vital mineral that increases GABA function in the body and GABA is an extremely important neurotransmitter that reduces anxiety and stress in the human body,
magnesium oxide also allows the body to produce the correct amount of happy hormones like serotonin they calm anxiety and improve your mood (2).
As a matter of fact, for most people supplemented with magnesium oxide can help regulate those hormones that are needed to calm the brain and promote relaxation.
Now if this were not enough already magnesium oxide also benefits depression because according to the PLoS one magazine. Researchers have found that when adults with symptoms of anxiety and depression.
Use magnesium for a period of six weeks, it causes improvements, and is well tolerated by these participants, so very important never forget magnesium improves depression and anxiety (3).
The health benefits of walking also good to improve anxiety and depression.
magnesium relieves migraines
magnesium oxide can also be used for migraines and in many cases is very effective.
For example, the Journal of headache and pain published a trial where they use the combination of magnesium riboflavin and Q 10 to improve the symptoms in adults with frequent migraine attacks.
In this study, researchers found that the combination with magnesium was indeed very effective. you’re gonna see that magnesium is a very important part and an actual remedy for this purpose (4).
health benefits of mint leave also good to relieves migraines.
magnesium promotes regular sleep
If you start consuming magnesium on a daily basis, you’re gonna also see that it’s very effective in promoting a regular sleep cycle.
studies also show that magnesium supplements are able to increase the production of melatonin a hormone that’s in charge of inducing your sleep, lowering cortisol levels, and reducing your stress, while you’re at rest (5).
This is very important because without sleep health is practically impossible, so now you know if you’re suffering from insomnia, try consuming magnesium or magnesium supplement, on a daily basis.
magnesium relieves muscle cramps
you see one very important function of magnesium is its role in muscle contractions is vital nutrition plays an important role because it relieves spasms,
that are associated with muscle cramps and issues like restless leg syndrome.
You see, here’s the thing magnesium and calcium work together as antagonists to control smooth muscle cycle and contractions,
it means that magnesium helps balance out and lower calcium levels in the body, so it doesn’t become too high and create problems with muscle control and contraction.
So now you know if you suffer from cramps anywhere in the body, magnesium oxide can really help.
improves high blood pressure
if you didn’t notice that you should because it’s very, very important, you see magnesium and calcium work together to support proper blood pressure levels,
and this prevents hypertension, obviously, this is why taking a good magnesium oxide supplement can help prevent that magnesium deficiency and decrease the risk for serious morbidity and mortality.
If you have any cardiovascular diseases, or you’re at risk of high blood pressure,
according to new research, industrial Western countries have a low intake of magnesium, often predisposing the population to an increased risk of cardiovascular effects (6).
And if you ask me it seems incredible but it’s true how much a simple mineral is able to change so many aspects of your health. That simple mineral is just magnesium.
magnesium oxide reduces stomach acid
When magnesium salts are combined with water they form magnesium hydroxide, which reacts chemically to neutralize stomach acid, and this is why magnesium oxide can also be used as an antacid,
especially if a man has gastrointestinal issues like indigestion,
for example, one study was conducted in France. Researchers found that when patients with indigestion received the combination of magnesium oxide activated charcoal and symmetrical,
the sentence intensity was significantly reduced in these patients when compared to a placebo,
all these patients noticed an improvement in abdominal bloating, post-meal indigestion and pain in the upper abdominal area (7).
I don’t know you, but I find this very impressive and very useful at the same time.
magnesium oxide prevents a magnesium deficiency
people who are unable to maintain a normal magnesium level, especially from food sources should be considering taking the magnesium oxide supplement to prevent or even correct their deficiency,
having a magnesium deficiency can lead to major health issues, including insomnia anxiety muscle pain type two diabetes, high blood pressure, migraines, and even leg cramps (8).
It’s almost unbelievable how much a simple nutrient can have the power to correct so many important functions in the body, and this is why you should always try to consume it. If possible.
Magnesium may promote exercises
at the time exercise, you may require 10–20% more magnesium compared to when you’re resting, based on the activity (9).
Magnesium promotes transference blood sugar into your muscles and determinants of lactate, which can make up during exercise and causes weariness (10).
In one study where volleyball players take 250 mg of magnesium daily feels progression in jumping and arm movements (14).
In the second study where athletes take a supplement of magnesium for the next four weeks had faster running, cycling, and swimming times during a triathlon. the best thing they also feel decreases in insulin and stress hormone levels (15)
Magnesium also advantages to people with type two diabetes
Many studies are done and published and one shows that about 48% of humans with type two diabetes have low levels of magnesium in their blood. magnesium may impair insulin ability to sustain blood sugar levels under control (18, 19).
in a study where more than 4400 participants treated for 20 years with magnesium, and results show that people who treated with high magnesium intake were 47% low likely to diabetes (22)
in another study where people with type two diabetes using a high amounts dose of magnesium every day feel the important correction in blood sugar rather compared to the Controlled group (23).
Stop the frequent renal stone
magnesium may be profitable for frequent renal stones due to amazing effects on the renal stone
in one study where more than 50 patients treated with magnesium for the next four year but after three-years urinary citrate increased and they found that stone decreased from 0.8 to .08, and 85% patients free from recurrence during follow-up,
but in a controlled group 59 % of patients stone formation be continuous (24).
where another study also suggests that potassium-magnesium citrate countermeasures for the increased risk of renal stone due to the significant increase in urine pH, this really amazing (25).
it may prevent the habit of smoking
magnesium may manage habits of frequent smoking due to its positive effects.
one study at a psychiatric hospital where 53 patient who smoked 10 cigarettes per day, after 28 days of magnesium intake shows resulted in significantly lower the number of cigarettes (26).
now from all study results, magnesium may manage dopamine release after a minimum of 1 month of intake and prevent the smoke addicted patient from regular smoking.
Magnesium decrease PMS Symptoms
at the time childbearing age, premenstrual syndrome (PMS) which most common syndrome in women and these symptoms include water retention, abdominal cramps, tiredness, and even irritability in most women.
this above has the top and amazing health benefits of magnesium.
FAQs related to magnesium
now we clarify some frequently asked questions related to magnesium.
Q.1 What is the best magnesium source available?
magnesium oxide is a mineral supplement that’s commonly used to increase blood magnesium levels in our bodies,
this form contains a greater concentration of elemental magnesium than other magnesium supplements and it’s mostly used to stop or even reverse a scarcity.
You see magnesium oxide is made by burning magnesium with pure oxygen, and this is excellent because this chemical formula contains around 60% of elemental magnesium, which is the highest percentage amount of any kind of magnesium out in the market,
but apart from adding the highest percentage of magnesium, when consumed magnesium oxide interacts with hydrochloric acid in the stomach to form magnesium chloride and water.
This is the same type of magnesium chloride you would buy by consuming it in a capsule form, you see the salts form for magnesium oxide in the stomach, have an anti-acid laxative and muscle relaxant effect and 10s of other benefits, we’ll discuss in a minute.
Q.2 How much magnesium oxide should he take on a daily basis?
We all need magnesium to stay healthy. You see this mineral is crucial in many functions in the body,
including energy metabolism protein synthesis, and it also contributes to proper brain function, bone health, and even heart or muscle activity,
the daily recommended allowance for magnesium is somewhere between 400 and 800 hundred milligrams depending on the type of magnesium you are consuming.
Q.3 what is the best time to take or consume magnesium?
Now the best time to take or consuming magnesium supplements is usually at night before going to bed.
Magnesium relaxes the body reduces stress and promotes a good night’s sleep, consuming it at night is going to guarantee your body that it can absorb it at night.
Have a good night’s rest and then the morning help you have a regular visit to the restroom.
So don’t forget 400 milligrams of magnesium on an everyday basis you can’t go wrong with a dose.