It has been just revealed that thre are a few health benefits that we can see in magnesium use including killing headaches and eliminating constipation among others. Check out the latest reports about the matter below.
Magnesium deficiency is crucial for health
Many people start their weekday mornings by being jolted awake by an alarm clock, hitting the snooze button, and dragging themselves out of bed to face another tired day at work. However, what if you could wake up feeling refreshed and energized with just one simple addition to your breakfast – magnesium?
Shockingly, research shows that around 50% of Americans may be deficient in magnesium, as the average diet does not provide the recommended daily intake of 420 milligrams for men and 320 milligrams for women. Magnesium is crucial for maintaining good health, as it plays a vital role in nerve and muscle function, as well as blood sugar control. In fact, a lack of magnesium has been linked to various common ailments.
Obesity
Research suggests that a significant number of individuals who are obese do not consume enough minerals, including magnesium. This may be due to an inadequate diet that involves consuming high-calorie, low-nutrient processed foods. A study published in the International Journal in 2018 supports this conclusion.
A shortage of magnesium can indirectly contribute to obesity in a number of ways, one of which is by negatively affecting appetite regulation. A deficiency can interfere with hormones such as leptin and ghrelin that are responsible for controlling hunger and fullness, potentially leading to overeating and weight gain. A study published in the BioMetals Journal in 2022 supports this conclusion.
Eliminating headaches
Migraines take a major toll, ranking as one of the leading causes of disability worldwide, according to a 2019 Journal of Biological Trace Element Research article. As an essential mineral for health and cell upkeep, magnesium helps regulate nerve and brain cell function. Its key role in these cells is maintaining electrical potential.
Researchers have linked deficient magnesium levels in the blood and cerebrospinal fluid to an increased risk of migraine headaches.
Leg cramps during the night
A study involving 216 participants was conducted to investigate the impact of magnesium supplements on nocturnal leg cramps. The study was randomized, double-blind and placebo-controlled, with 175 participants completing it over seven months. The results showed that both the magnesium group and the placebo group experienced fewer leg cramp episodes.
However, those who took magnesium supplements experienced significantly larger reductions in cramp frequency and duration, as well as better sleep quality compared to the placebo group.
The study’s findings were published in the Nutrition Journal in 2021, indicating that magnesium supplements performed better than placebos in reducing leg cramps and improving sleep.
PMS
A 2020 study published in the International Journal of Physiology suggests that magnesium replacement therapy can be advantageous for women with premenstrual syndrome (PMS) as it can enhance their sleep quality. Magnesium has the potential to alleviate PMS symptoms by regulating neurotransmitters, reducing muscle tension and promoting relaxation. It also plays a vital role in regulating serotonin, which helps to stabilize mood. Furthermore, magnesium can help to reduce bloating by minimizing fluid retention.
Diabetes and magnesium
Did you know that magnesium plays a crucial role in the body’s glucose metabolism? When magnesium levels are insufficient, it can affect insulin function. This mineral is essential for insulin secretion and helps insulin bind to receptors on cells, which enables glucose uptake to occur. However, when magnesium is inadequate, it can lead to insulin resistance, high blood sugar levels, and an increased risk of developing Type 2 diabetes.
Inflammatory Bowel Disease (IBD)
Research suggests that magnesium levels are affected in malnourished patients with inflammatory bowel disease (IBD), which includes Crohn’s disease and ulcerative colitis.
This could indicate that magnesium plays a crucial role in the development of the disease or is a result of its progression, according to a Nutrients article from 2022. Certain medications used to manage IBD, such as corticosteroids and anti-inflammatory drugs that treat arthritis, which sometimes accompanies IBD, can also impact magnesium absorption and use. In fact, corticosteroid therapy for rheumatological diseases can decrease serum magnesium levels. However, magnesium supplementation can help with muscle atrophy, as stated in a 2021 European Journal of Nutrition article.
Constipation has a solution
Magnesium is also known to have a laxative effect and is often used to relieve constipation. It works as an osmotic laxative, and it draws water into the intestines and softening the stool, and also makes it easier to pass.
