From regulating blood sugar levels to boosting athletic performance,
magnesium is vital to the brain and body. Although
it’s found in a variety of foods, from leafy green vegetables to nuts, seeds, and beans,
many people don’t get it. enough in your diet. Here are some evidence-based health benefits of magnesium, along with some easy ways to increase your intake.
Involved in hundreds of biochemical reactions in your body :Magnesium is found all over your body.In fact, every cell in your body contains this mineral and needs it to function. About 60% of the magnesium in your body is in your bones, while the rest is found in your muscles, soft tissues, and fluids, including your blood.
One of its main functions is to act as a cofactor, an auxiliary molecule, in the biochemical reactions that enzymes continuously carry out. It is involved in more than 600 reactions in your body, including energy production: converting food into energy
Protein formation: formation of new proteins from amino acids. Gene Preservation:
Helps create and repair DNA and RNA.
Muscle Movements: Helps with muscle contraction and relaxation.
Nervous System Regulation: Regulation of neurotransmitters that send messages through the brain and nervous system.
However, studies suggest that around 50% of
Adults consume less than the recommended daily amount of magnesium .
Important: Magnesium supports hundreds of chemical reactions in your body. However, many people eat less than they need. Can increase exercise performance
Depending on the activity, you need more magnesium during training than at rest. Magnesium helps move blood sugar to muscles and remove lactate, which can build up during exercise and cause fatigue.
Studies show that magnesium supplementation can be particularly beneficial for improving exercise performance in older adults and those deficient in this nutrient.
A study of 2,570 women linked higher magnesium intake to greater muscle mass. Improvements in jumping and arm movements.
In addition, a study suggested that magnesium supplementation protects against certain markers of muscle damage in professional cyclists.
However, more studies are needed as some research suggests supplements may not help athletes or active people with normal magnesium levels
It can fight depression.
Magnesium plays a crucial role in brain function and mood, and low levels are associated with an increased risk of depression . In fact, an analysis of data from more than 8,800 people found that people under 65 with the lowest magnesium intake had a 22 percent increased risk of depression. Additionally, supplementing with this mineral may help reduce symptoms of depression . In a small 8-week study, taking
,500 mg of magnesium daily resulted in a significant improvement in depressive symptoms in people who were deficient in magnesium .
In addition, a 6-week study of 126 people showed that taking 248 mg of magnesium per day reduced symptoms of depression and anxiety, regardless of magnesium levels .
May Support Healthy Blood Sugar Levels Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood, which can affect the body’s ability to effectively regulate blood sugar levels Source. Additionally, research shows that people who consume more magnesium have a lower risk of type 2 diabetes. According to one review, magnesium supplementation helps improve insulin sensitivity, a key factor in blood sugar control. Another review reported that magnesium
supplements improved blood sugar levels and insulin sensitivity in people at risk for type 2 diabetes.
However, these effects may depend on how much magnesium you ingest from food. For example, a previous study found that supplements didn’t improve blood sugar or insulin levels in people who weren’t deficient