Magnesium has been gaining more attention lately, whether because of the idea that it may improve sleep or the argument over its concentration in the soil.
That being said, if you have been wondering what exactly magnesium is, and what benefits it can offer, you’ve come to the right place.
In this article, you will learn more about what it has to offer, what foods you can get it from and more!
First of all, you should know that Magnesium is a mineral naturally located in many foods and throughout the body as well as an electrolyte.
In order to carry out vital processes like protein synthesis, muscle and nerve function and blood glucose control, magnesium interacts with over 300 different enzymes in the body.
In addition to assisting in the regulation of fluid balance, electrolytes help move nutrients into cells to support processes like nerve impulses, muscle contractions, and even heartbeats.
While magnesium seems to benefit us in many ways, here are three you probably didn’t know about!
- It Can Improve Your Sleep
Numerous neurotransmitters connected to sleep are regulated by magnesium.
A review published in BMC Complementary Medicine and Therapies in 2021 discovered that adults with insomnia who took a magnesium supplement fell asleep on average 17 minutes faster.
These findings were supported by a subsequent 2022 review in the journal Sleep, which also noted that participants’ sleep duration and quality improved when given magnesium supplements.
- It Can Lower Your Risk of Developing Diabetes or Heart Disease
Getting a proper amount of magnesium may help prevent high blood pressure and reduce the risk of developing heart disease because magnesium affects the way our hearts beat.
Higher magnesium intakes were linked to a lower incidence of heart disease, of stroke, and of hypertension in a 2018 review of previous studies published in Nutrients.
According to further research, magnesium might also help lower cholesterol levels, which can then reduce the risk of heart disease.
Additionally, magnesium helps maintain normal blood pressure levels and may improve insulin sensitivity.
The risk of type 2 diabetes was found to be inversely correlated with magnesium intake, meaning that the higher the intake, the lower the risk, according to a review published in Diabetes/Metabolism Research and Reviews in 2020.
- It Can Promote Better Mental Health
Although it may seem logical that magnesium would support brain health since it contributes to nerve impulses, there are other advantages to this mineral.
According to a 2017 review published in Nutrients, magnesium may also help balance the neurotransmitters linked to anxiety.
According to the study, those who took magnesium supplements experienced less anxiety than those who didn’t.
Additionally, research indicates that taking magnesium supplements may help lessen depressive symptoms as well.
Foods Containing Magnesium
Now that you know all about some of the wonderful benefits of magnesium, here are some food sources!
– Chia and pumpkin seeds,
– Almonds, cashews and peanuts,
– Potatoes, black beans and spinach,
– Brown rice and edamame,
– Plain yogurt and soy milk.