Magnesium is an essential mineral needed by almost every cell in the human body. It’s estimated that around half of all adults do not get enough magnesium from their diet, leading to low levels in the blood and symptoms of deficiency. Excess alcohol intake, some medications and certain health problems, such as digestive disorders, thyroid imbalances and kidney disease also increase the risk of magnesium deficiency. Keep reading to learn 5 benefits of magnesium supplements.
1. IT MAY BOOST EXERCISE PERFORMANCE
Magnesium plays a great role in exercise performance. It helps move blood sugar into your muscles which is an important part of working out, as this allows the body to dispose of lactic acid build up in your muscles. If you’ve ever felt like your muscles were tightening up so much they might explode, then you have experienced lactic acid build up and can understand why magnesium would be beneficial to exercise performance.
2. LOWERS BLOOD PRESSURE
Magnesium is needed for maintaining normal blood pressure levels and a healthy heart rhythm. One study of patients with hypertension (high blood pressure) showed that daily magnesium supplements could bring a significant reduction in blood pressure readings. Low levels of magnesium are also linked to chronic inflammation in the body, which is thought to be a contributing factor for developing cardiovascular disease.
3. TREATS & PREVENTS MIGRAINES
Research has found that magnesium supplements can help prevent and treat migraines and chronic headaches. One study found that taking a magnesium supplement could help reduce migraine symptoms as quickly as traditional migraine medications. However, high doses of magnesium can be toxic and should only be used on the advice of a doctor.
Magnesium can be used to reduce the symptoms of premenstrual syndrome (PMS), including water retention, irritability and fatigue. It can also be helpful in reducing symptoms associated with hormone imbalances and menopause, such as fatigue, insomnia and mood swings. To gain maximum benefits for hormonal conditions, choose a combined calcium and magnesium supplement.
Research has suggested that eating a diet low in magnesium-rich foods can increase the risk of type 2 diabetes. Magnesium deficiency makes it more difficult for insulin to control blood sugar levels, which means the mineral is particularly important for people with diabetes. Studies have found that almost half of all diabetics have low levels of magnesium in the blood.
Magnesium supplements are available in a variety of strengths and forms, including magnesium carbonate, oxide and citrate. Low to medium-strength supplements (up to 500 mg) are safe for most adults, but they can interfere with certain medications, particularly antibiotics and diuretics. Check with your doctor before adding supplements to your daily routine.