We have all heard about how vitamins and minerals are essential nutrients to include in our daily diets to stay strong and healthy. Unfortunately, some of us might be more familiar with the vitamins that we need to consume and tend to leave the minerals on the side.
Well, do not feel bad, now you can learn why you must include them as well! Starting with one of the most essential of trace minerals: Magnesium.
Magnesium is one of the sixteen essential minerals we must include in our diet, among others like Zinc, Calcium, Phosphorus, and more.
Magnesium, like any other essential trace mineral, is not produced or stored in the body, which is why it is most important to adequately consume the recommended amount of it daily.
Without further ado, let’s get talking about how many benefits Magnesium has for you!
The Main Benefits of Magnesium
Magnesium is the fourth most abundant mineral in the human body, and as such, it is involved in hundreds of biochemical functions and processes of the body. It plays several important roles in the overall health of your body, especially the brain.
In fact, similarly to Zinc, every cell contains and needs a specific amount of Magnesium to function properly, and as such, Magnesium can be found in many tissues, like muscle and bones, and in fluids like blood.
One of the main roles of Magnesium in the body is to aid biochemical reactions who are constantly carried out by enzymes.
Many of the reactions, functions, and processes that Magnesium helps carry out are as important as:
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movement: Magnesium plays a part in the contraction and relaxation of muscles.
- Nervous system regulation: Helping regulate neurotransmitters, which send messages throughout your brain and nervous system.
Other Magnesium Benefits You Might Not Know
Following are other most important benefits of Magnesium you might not know about, but that are equally important to our health and well-being:
- Magnesium Fights off Depression. As we have mentioned before, Magnesium plays a vital role in brain function and the regulation of mood. In fact, low levels of Magnesium have been linked to an increased risk of suffering depression. 1.2. Some studies have shown how supplementing Magnesium has helped reduce symptoms of Depression.3.4.
2. Magnesium Boost Exercise Performance. Magnesium enhances exercise performance by increasing glucose availability in the blood, muscle, and brain during exercise. It disposes of lactate built up during exercise, which can cause fatigue.5
3. Magnesium benefits people with Type 2 Diabetes & helps reduce Insulin Resistance. Magnesium plays a vital role in glucose and insulin metabolism. Studies have shown that this mineral helps lower and control blood sugar levels; helping improve people suffering from type 2 diabetes and Insulin Resistance 6.7.
4. Magnesium can lower Blood Pressure. Studies have shown taking Magnesium supplements can help lower and control Blood Pressure, though only in people who have a history of high blood pressure. 8.
5. Magnesium has Anti-inflammatory Properties. This mineral has shown to help fight inflammation caused by age, obesity, and chronic diseases. Studies have shown that supplementing Magnesium can decrease CRP and other inflammation-marker in overweight people, older adults, and people with prediabetes. 9.10.11.
6. Magnesium can help prevent Migraines. A few studies have linked Magnesium to the prevention and treatment of migraines. It has also been shown that some Magnesium-rich foods can help decrease migraine symptoms. 12.13. 14.
7. Magnesium helps reduce PMS symptoms. A percentage of the female population suffers from pre-menstrual syndrome. Its symptoms include water retention, abdominal cramps, tiredness, and irritability. However, Magnesium has been shown to improve mood, reduce water retention, help reduce inflammation, and other symptoms in women with PMS. 15.16.
Symptoms of Magnesium Deficiency
Is Magnesium Deficiency possible? Yes, despite being rare it is possible.
Like most nutrients needed for our overall health and well-being, Magnesium must be consumed daily to ensure several of our bodily functions and processes are carried out correctly.
However, Magnesium can be quite difficult to consume either daily, or in appropriate amounts from our usual diets alone, even when eating organic, clean, and well-balanced.
Magnesium can be found naturally in pumpkin seeds, almonds, cashews, peanuts, spinach, black beans, shredded wheat, dark chocolate, avocado, plain yogurt, fortified cereals, and more.
Although some of these foods are delicious and rich in magnesium you would have to eat a great amount a day to receive the recommended amount of Magnesium; which can result in an unbalanced diet, and other issues.
Likewise, not consuming enough Magnesium-rich foods can eventually lead to Magnesium deficiency, or to, at least, develop several magnesium deficiency symptoms.
Early signs of magnesium deficiency include:
- Loss of appetite.
- Nausea, and vomiting.
- Fatigue, and weakness.
As magnesium deficiency worsens, a number, if not all of the following symptoms can occur:
- Muscle contractions and cramps.
- Personality changes.
- Abnormal heart rhythms, and even coronary spasms.
We recommend you to book an appointment with your trusted Doctor or Health Specialist if you are experiencing one or more of these symptoms.
Possible Side Effects
Magnesium supplements are safe, and effective, as long as you choose a brand that is verified and certified by trusted laboratories. However, a very small percentage of the population might face mild side-effects when taking Magnesium supplements.
Taking Magnesium can be detrimental for people with certain serious pre-existing conditions, such as kidney issues. These people are at higher risk of experiencing adverse effects.
Those who are already taking certain medications, like some diuretics, antibiotics, or heart medication can also experience more severe effects and should contact their healthcare provider before starting to consume Magnesium supplements.
Still, generally the most common side-effects people experience while taking Magnesium supplements tend to be gut-related like diarrhea, nausea, or vomit, as mineral supplements are usually harder on the stomach.
As previously mentioned, Magnesium supplements tend to be hard on the stomach for some people. That is why you must be very careful when choosing the right supplement brand for you.
At Nature’s Discount, you can find the largest assortment of Magnesium supplements that have earned our trust with their safety, verified quality, and effectiveness.
Starting with Magnesium Complex by Nature’s Way, with certified potency, which mediates proper muscle function (including the heart), as well as proper cellular production of protein and ATP, an energy-carrying molecule found in the cells of all living things.
Nature’s Way’s Magnesium Complex offers 500 mg of the highest quality Magnesium per serving in a convenient capsule, with no artificial colors, flavors, or preservatives added; and it is also gluten and sugar-free.
Another all-natural option of the finest quality is the Magnesium Citrate Tablets by Solgar, which supports the nervous system, and muscle function. Due to its ingredients, this supplement supports healthy bones as well, thanks to its stimulating the secretion of calcitonin, aiding the influx of calcium into bone, and promoting optimal bone mineralization.
Solgar’s Magnesium Citrate Tablets are also specially formulated to be highly absorbable and gentler on the stomach, while also being gluten, wheat, and dairy-free; non-GMO and suitable for vegans.
These Magnesium supplements are already at your disposition, at Nature’s Discount.
Contact our stores in the three islands Aruba, Bonaire, and Curaçao for more information on which supplements are available at your local store..
Stay strong and healthy with Magnesium, and take your nutrition and well-being to the next level!