7 Evidence-Based Health Benefits of Magnesium

Introduction

Magnesium is an important mineral that plays a critical role in various physiological parts of the human body. It involves over 300 enzymatic responses and is necessary for properly functioning muscles, nerves, and the cardiovascular system. While magnesium is obtained through diet, studies have shown that a substantial portion of the population do not fulfill the daily intake.

In recent years, research has concentrated on discovering the numerous health benefits associated with magnesium. From supporting bone health to fostering heart health and enhancing cognitive function, magnesium has revealed promise in enhancing overall well-being. In this blog, we will explore 12 evidence-based health benefits of magnesium.

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Scientifically backed advantages of Magnesium

It is no secret that magnesium is essential in a balanced diet for the betterment of mind, body and soul. We will be focusing on the effects of magnesium on bone health, heart health, muscle function, energy production, cognitive function, mood swings, and healthy pregnancy. Here are the evidence-based health benefits of magnesium.

Supports bone health

Veronese, N., et al. (2017) conducted a study titled “Dietary magnesium intake and fracture risk: data from a Large Prospective Study” published in the British Journal of Nutrition.

The study explored the relationship between magnesium intake and the risk of fractures. And it concludes that individuals with recommended dietary magnesium intake have a lower risk of fractures.

Magnesium is necessary for the formation and maintenance of healthy bones. It helps regulate calcium levels in the body, impacts bone crystal shape, and caters to bone density.

Aids in muscle function

Garrison, S. R. conducted a study in 2017 titled “Magnesium for skeletal muscle cramps” and was published in the Cochrane Database of Systematic Reviews. The objective of this research was to assess the significance of magnesium supplements for the treatment of skeletal muscle cramps. Skeletal muscle cramps are involuntary contractions of muscles that can cause momentous distress.

To conduct the study, the authors searched diverse databases to determine relevant randomized controlled trials (RCTs) that analyzed the use of magnesium supplementation for the treatment of skeletal muscle cramps. Magnesium is important in muscle contraction and relaxation. It helps control neuromuscular signs and plays a role in stemming muscle cramps and spasms.

Promotes heart health 

In 2013, a study titled “Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies.” was published in the American Journal of Clinical Nutrition. The author Del Gobbo and other researchers performed a comprehensive search of different databases to the association between dietary magnesium levels and the risk of Cardiovascular Diseases.

The study concluded that magnesium supplementation can help reduces the risk of conditions that affect the heart and blood vessels, including coronary artery disease, heart attacks, and strokes. Magnesium is vital for maintaining a healthy heartbeat and normal blood pressure. 

Assists in energy production

Volpe, S. L conducted a study titled “Magnesium, metabolic syndrome, insulin resistance, and type 2 diabetes mellitus.” It was published in the Critical Reviews in Food Science and Nutrition in 2013. The review examined the mechanisms through which magnesium influences glucose metabolism, insulin secretion, and insulin action. Magnesium is a co-factor in various enzymatic reactions concerned with energy metabolism. It helps transform food into energy, plays a role in ATP (adenosine triphosphate) synthesis, and sustains overall energy production in the body.

Enhances mood and reduces stress

The study “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.” was published in the journal PLoS ONE in 2017. The authors of this study are Tarleton, E. K., and other researchers. It stated that the authors analyzed the collected data to determine the effectiveness of magnesium supplementation in reducing depressive symptoms compared to the control group. 

Magnesium benefits with improved mood and reduced symptoms of depression. It helps control neurotransmitters involved in mood regulation, such as serotonin. Additionally, magnesium helps reduce stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis.

Supports cognitive function 

Huang, J. H. with other researchers conducted a study called “The neuroprotective effects of magnesium sulfate on amyloid-beta-induced impairment of cognitive function in rats.” It was published in the journal Behavioural and Brain Functions in 2017. 

This study aims to investigate the possible neuroprotective effects of magnesium sulfate on cognitive function in rats induced with amyloid-beta, a protein related to Alzheimer’s disease and cognitive impairment. They concluded that adequate magnesium levels are important for optimal brain function. Research suggests that magnesium enhances memory, learning, and overall cognitive performance.

Caters to a healthy pregnancy

The study “Effect of maternal docosapentaenoic acid (DPA) supplementation on preterm birth or gestation duration: A double-blind, randomized controlled trial”, was published in The Lancet in 2014. The authors of this study are Makrides, M. and other researchers. 

The purpose of this study was to explore the potential effect of maternal docosapentaenoic acid (DPA) supplementation on preterm birth or gestation duration. Preterm birth refers to the birth of a baby before 37 weeks of gestation. The intervention with magnesium helped the researchers to conclude that it can significantly predict neonatal outcomes, baby’s weight, and maternal health indicators. This will lead to a healthy and safe pregnancy.

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Conclusion

Magnesium is a crucial mineral that plays a significant role in various physiological processes, and scientific research has provided substantial evidence for its health benefits. From supporting bone health and muscle function to boosting heart health, and cognitive function. magnesium has got you covered.

Including magnesium-rich foods in your diet, such as leafy greens, nuts, seeds, and whole grains, can also help ensure sufficient magnesium intake. Ultimately, harnessing the possibility of magnesium as part of a balanced and mixed approach to overall health and fitness bears a promise for optimizing well-being and vitality.

The evidence suggests that magnesium supplementation is beneficial for pregnancy-related complications. However, it is important to note that individual needs for magnesium vary. It is always recommended to consult a professional before incorporating magnesium supplements into your diet.