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Did you know that magnesium deficiency leads to abnormal heart rhythms, personality changes, seizures, muscle cramps, numbness, and an increased risk or diabetes? [1] As scary as this sounds, a large number of Americans do not meet their required daily intake of this macronutrient. [2]
With this in mind, eating magnesium-rich foods such as dairy products, whole grains, leafy green vegetables, seeds, nuts, and legumes should be a dietary priority. Here’s what you stand to gain:
1. Relieves Pain: Magnesium deficiency is linked to a higher risk of migraines. [3] One study showed that consuming 1 gram of the macronutrient was effective against an acute migraine attack. [4]
2. Helps You Sleep: Magnesium helps relax your nerves and muscles, preparing your body for sleep. [5]
3. Lowers the Risk of Diabetes: Magnesium inhibits C-reactive protein, which is associated with an increased risk of diabetes. [6]
4. Reduces Tinnitus: A study in the International Tinnitus Journal concluded that “magnesium may have a beneficial effect on the perception of tinnitus-related handicap.” [7]
5. Improves moods: The mineral helps with nerve function, influences your mood, and reduces the risk of depression. [8][9]
6. Relieves Stress: Reduce your stress hormone levels by supplementing your diet with magnesium. [10]
7. Healthy Bones and Teeth: With 60% of your magnesium content residing in your bones, it’s logical to increase your intake to improve teeth and bone health. [11]
8. Proper Heart Function: Dietary magnesium reduces the risk of cardiovascular disease. [12]
9. Alleviates PMS (Premenstrual Syndrome): Studies show that a healthy intake of magnesium improves PMS symptoms such as fluid retention and mood changes. [13][14]
10. Reduces Muscle Tension: Supplementing your diet with magnesium helps dispose of lactate and move blood sugar into the muscle, releasing tension. [15]
Please note that this content should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
[1] Magnesium https://ods.od.nih.gov/factsheets/Magnesium-Consumer/.
[2] Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride https://www.ncbi.nlm.nih.gov/books/NBK109825/.
[3] Why all migraine patients should be treated with magnesium. https://www.ncbi.nlm.nih.gov/pubmed/22426836.
[4] Comparison of therapeutic effects of magnesium sulfate vs. dexamethasone/metoclopramide on alleviating acute migraine headache. https://www.ncbi.nlm.nih.gov/pubmed/25278139.
[5] 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.
[6] Oral magnesium supplementation decreases C-reactive protein levels in subjects with prediabetes and hypomagnesemia: a clinical randomized double-blind placebo-controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/24814039.
[7] Phase 2 study examining magnesium-dependent tinnitus. https://www.ncbi.nlm.nih.gov/pubmed/22249877.
[8] Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. https://www.ncbi.nlm.nih.gov/books/NBK209305/.
[9] Magnesium intake and depression in adults. https://www.ncbi.nlm.nih.gov/pubmed/25748766.
[10] On the significance of magnesium in extreme physical stress. https://www.ncbi.nlm.nih.gov/pubmed/9794094.
[11] Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/.
[12] Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3683817/.
[13] Magnesium supplementation alleviates premenstrual symptoms of fluid retention. https://www.ncbi.nlm.nih.gov/pubmed/9861593.
[14] Oral magnesium successfully relieves premenstrual mood changes. https://www.ncbi.nlm.nih.gov/pubmed/2067759.
[15] Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise. https://www.ncbi.nlm.nih.gov/pubmed/24465574.
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