This Is Why Magnesium Is The Most Powerful Relaxation Mineral Known. Graphic © herbshealthhappiness.com. Background image – geralt – pixabay.com Periodic table – Clker-Free-Vector-Images – pixabay.com (PD)
Magnesium may not be as often highlighted as other minerals like calcium, sodium, and potassium, but it is still one of the most important minerals for human health. The medical community considers magnesium as “the relaxation mineral” – which your cells need to produce energy, to stabilize membranes, and to help relax muscles. [1]
Magnesium is actually involved in over 300 biochemical functions in the body. Deficiency of this mineral could cause muscle aches or spasms, poor digestion, anxiety, and sleep deprival. [2][3][4] Yet, magnesium deficiency remains overlooked and is not always tested for during blood tests.
Lack Of Magnesium Could Be Causing These Diseases:
A study published in The Journal of Intensive Care Medicine links low levels of magnesium with a surprising list of symptoms and diseases which could be addressed by upping your intake of the crucial mineral. [5] Some of them are outlined below:
• Diabetes
• Asthma
• Fibromyalgia
• High blood pressure
• Headaches
• Migraines
• Obesity
• Osteoporosis
• Kidney stones
• Irritable bowel syndrome
• Impotence
• Kidney and liver damage
Many common food items are rich in magnesium including green leafy vegetables, legumes, nuts, and seeds. Unfortunately, many people do not consume enough magnesium due to their highly-processed, refined diet that is based mostly on white flour, meat, and dairy – which have no significant magnesium. Such lifestyle choices are also risk factors, as magnesium levels are reduced by excess alcohol, salt, coffee, and sodas. High rates of prescription medication and antibiotic use may also prevent your body to absorb magnesium.
How Much Magnesium Do You Need?
According to the National Institutes of Health, there are current recommended daily allowances for magnesium depending on your age and gender: [6]
• Infants to 6 months: 30 milligrams
• 7 to 12 months: 75 milligrams
• 1 to 3 years: 80 milligrams
• 4 to 8 years: 130 milligrams
• 9 to 13 years: 240 milligrams
• 14 to 18 years: 410 milligrams for men; 360 milligrams for women
• 19 to 30 years: 400 milligrams for men; 310 milligrams for women
• Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
• Pregnant women: 350-360 milligrams
• Women who are breastfeeding: 310-320 milligrams
Taking supplements is not the only way to increase your body’s magnesium level. You can add to your diet the following fruits and vegetables that are rich in magnesium:
• Avocado
• Almonds
• Brown rice
• Beans
• Cashews
• Dates
• Figs
• Garlic
• Soy beans
• Shrimps
• Tofu
• Walnuts
• Parsley
• Millet
Getting enough magnesium offers many other health benefits that are backed by modern scientific research:
Improves Heart Health:
According to a 1996 study, magnesium is crucial in maintaining stable cardiovascular hemodynamics on a biochemical and cellular level in cardiac cells. The study highlights the importance of adequate total-body magnesium as a prognostic indicator in patients with congestive heart failure. [7]
Supports Healthy Bones:
The Journal of International Medical Research published a study on the association between a diet low in magnesium and lower than normal bone density. [8] Other studies have confirmed that a higher intake of magnesium is good for preventing osteoporosis. [9]
Fights Depression:
The link between magnesium supplements and treatment of depression has been explored by several studies. A 2006 study supports this connection, revealing the effectiveness of magnesium therapy in addressing major depression caused by magnesium deficits. [10]
Reduces Frequency Of Migraines:
A 2012 research stresses the value of oral magnesium for all migraine sufferers. It highlights the prevalence of magnesium deficiency in migraine sufferers than healthy patients. [11]
Boosts Exercise Performance:
One study used magnesium supplementation for a month to determine if it would have a positive effect on the performance of triathletes. The athletes registered faster running, cycling, and swimming times and experienced reductions in insulin and stress hormone levels. [12]
Prevents Type-2 Diabetes:
In 2003, a study recruited diabetics to investigate if high doses of magnesium each day would improve their blood sugar levels. The results were positive, improving insulin sensitivity and metabolic control in patients with type 2 diabetes. [13]
Lowers Blood Pressure:
Magnesium could help lower blood pressure, based on several studies. One study observed a significant decrease in blood pressure after diabetic patients took 450 mg of magnesium supplement. [14]
Further Reading:
Magnesium – The Missing Link To Better Health
Important Facts About Magnesium And Your Health
How To Make Your Own Magnesium Oil To Improve Sleep And Reduce Stress
References:
[1] Gourgoulianis KI, 2001. Journal of Aerosol Medicine. Magnesium as a relaxing factor of airway smooth muscles. https://www.ncbi.nlm.nih.gov/pubmed/11693841
[2] Dr. Emily Deans. June 12, 2011. Psychology Today. Magnesium and the Brain: The Original Chill Pill. https://www.psychologytoday.com/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill
[3] Swaminathan R. May 2003. The Clinical Biochemist Reviews. Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
[4] Abbasi B et al. December 2012. Journal of Research in Medical Sciences. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. https://www.ncbi.nlm.nih.gov/pubmed/23853635
[5] Garrison M. Tong and Robert K. Rude. January 1, 2005. Journal of Intensive Care Medicine. Magnesium Deficiency in Critical Illness. https://journals.sagepub.com/doi/abs/10.1177/0885066604271539
[6] U.S. Department of Health & Human Services. National Institutes of Health. Office of Dietary Supplements. Magnesium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
[7] Douban S et al. September 1996. American Heart Journal. Significance of magnesium in congestive heart failure. https://www.ncbi.nlm.nih.gov/pubmed/8800040
[8] Mutlu M et al. September 1, 2007. Magnesium, Zinc and Copper Status in Osteoporotic, Osteopenic and Normal Post-menopausal Women. https://journals.sagepub.com/doi/abs/10.1177/147323000703500514
[9] Castiglioni et al. August 2013. Nutrients. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/
[10] George A. Eby and Karen L. Eby. 2006. Medical Hypotheses. Rapid recovery from major depression using magnesium treatment. https://sciencedirect.com/science/article/pii/S0306987706001034
[11] Mauskop A and Varughese J. May 2012. Journal of Neutral Transmission. Why all migraine patients should be treated with magnesium. https://www.ncbi.nlm.nih.gov/pubmed/22426836
[12] Golf SW et al. September 1998. Cardiovascular Drugs and Therapy. On the significance of magnesium in extreme physical stress. https://www.ncbi.nlm.nih.gov/pubmed/9794094
[13] Rodríguez-Morán M and Guerrero-Romero F. April 2003. Diabetes Care. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/12663588
[14] Guerrero-Romero F, Rodríguez-Morán M. April 2009. Journal of Human Hypertension. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. https://www.ncbi.nlm.nih.gov/pubmed/19020533
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I just wanted to Thank You for the great job that you have done/ continue to do with the differentiating between type 1 and type 2 diabetes. They are two very different diseases and deserve attention in very different ways and you do that. As a member of the type 1 community, I am always glad to see you use the term Type 2 diabetes rather than just the blanket generic term of diabetes. It’s very important and I’m glad to see it.