An essential mineral for our overall health and well-being, magnesium plays a crucial role in several bodily functions, including energy production, muscle and nerve function, and protein synthesis. Here are six science-backed health benefits of magnesium:
Supports Bone Health
Magnesium is an important nutrient for maintaining strong bones. It regulates calcium levels in the body, which is necessary for forming and maintaining healthy bone tissue. A magnesium deficiency can decrease bone density, which can increase the risk of osteoporosis.
A study published in the Journal of the American Geriatrics Society found that magnesium intake was positively associated with bone mineral density in older men and women. Another study published in the Journal of Nutritional Biochemistry found that magnesium supplementation improved bone quality in rats with osteoporosis.
Reduces Inflammation
Chronic inflammation has been linked to several health problems, including heart disease, diabetes, and arthritis. Magnesium has anti-inflammatory properties that can help reduce inflammation in the body. A study published in the European Journal of Clinical Nutrition found that magnesium supplementation reduced markers of inflammation in overweight individuals with low magnesium levels.
Improves Heart Health
Magnesium is essential for maintaining a healthy heart. It helps regulate heart rhythm and can help lower blood pressure. A study published in the American Journal of Clinical Nutrition found that magnesium supplementation reduced systolic blood pressure in adults with hypertension.
Another study published in the Journal of the American College of Nutrition found that magnesium intake was inversely associated with the risk of coronary heart disease in men. The study found that men with the highest magnesium intake had a 30% lower risk of coronary heart disease than those with the lowest intake.
Relieves Anxiety and Depression
Magnesium may also have a positive effect on mental health. One study found that magnesium supplementation improved symptoms of depression in adults with magnesium deficiency.
Another study published in the Journal of Affective Disorders found that magnesium supplementation improved anxiety symptoms in adults with generalized anxiety disorder. Magnesium has also been shown to have a calming effect on the nervous system, which can help reduce feelings of anxiety and promote relaxation.
Enhances Exercise Performance
Magnesium is involved in energy production and muscle function, making it an important nutrient for athletes and individuals who exercise regularly. A study published in the Journal of Sports Science and Medicine found that magnesium supplementation improved exercise performance in athletes.
Another study published in the Journal of the International Society of Sports Nutrition found that magnesium supplementation improved muscle function in elderly women. Magnesium may also help reduce muscle soreness and improve exercise recovery time.
Regulates Blood Sugar
Magnesium plays a role in insulin secretion and glucose metabolism, making it essential for regulating blood sugar levels. A study published in the Journal of the American Board of Family Medicine found that magnesium supplementation improved insulin sensitivity in individuals with type 2 diabetes.
Another study published in the Journal of Nutrition found that magnesium intake was inversely associated with the risk of developing type 2 diabetes in women. The study found that women with the highest magnesium intake had a 27% lower risk of developing type 2 diabetes compared to those with the lowest intake.
Aim to consume magnesium-rich foods such as spinach, almonds, black beans, and avocado to ensure you are getting enough magnesium in your diet. If you are considering taking a magnesium supplement, it is important to speak with your healthcare provider first.
