Magnesium is a mineral that is essential for many bodily functions. There are lots of foods high in magnesium such as almonds, cashew nuts, and spinach. Benefits of magnesium are related to the regulation of blood pressure, supporting the immune system, and helping with muscle and nerve function. People who are deficient in magnesium in the body are usually advised to take supplements. People with magnesium deficiency may experience some symptoms like loss of appetite, personality changes, tremors, and poor coordination.
Another magnesium benefits people to decrease the risk of developing chronic diseases such as type 2 diabetes, Alzheimer’s disease, cardiovascular disease, and migraine. It is one of the seven macrominerals that the body needs. The daily recommended amount of this mineral is at least 100 mg.
1. Relives Insomnia
Insomnia is a common sleeping disorder that can affect people’s lives. It is characterized by difficulty in getting sleep, early awakening, or not feeling well in the morning. One of the causes of insomnia is related to the inefficient supply of magnesium in the diet. People with this problem can take advantage of magnesium benefits to get good sleep. It helps to calm the nerves by regulating the brain’s messenger called a neurotransmitter. There is research that shows magnesium supplements as effective improving quality of sleep, avoid waking up too early, and increased sleep time.
2. Boost Exercise Performance
Magnesium uses as an exercise booster. During exercise, magnesium helps decrease blood sugar into the muscle and dispose of lactate acid. A study showed that magnesium supplements can boost exercise performance for athletes and aids in chronic diseases. Another study conducted in volleyball players taking 250 mg of magnesium per day had experienced improvements in arm movements and jumping. Athletes and people with chronic diseases are recommended to eat foods that are high in magnesium.
3. Helps to Fight Against Depression
The benefits of magnesium play a critical role in mood and brain function. Low magnesium in the body may lead to depression. According to health professionals, people aged 65 years old below are more at risk of developing depression by 22 percent when they are low in. Processed foods are low in magnesium and according to experts, it may lead to increase cases of depression and mental illnesses. Magnesium uses as a supplement that can help to reduce symptoms of depression.
4. Benefits Against Type 2 Diabetes
Type 2 diabetes is usually common with middle-aged or older people. People with this kind of diabetes are said to have insulin resistance. Magnesium benefits can lower the risk of having type 2 diabetes. Research shows that people with low magnesium intake have a higher risk of developing type 2 diabetes. There is a study conducted in 4,000 participants that shows people with the highest intake of magnesium have 47% less likely to develop diabetes.
5. Can Help to Prevent Migraine
There are many symptoms of migraines like severe headache, nausea, vomiting, numbness or tingling, difficulty in speaking, and sensitivity to light and sounds. It is usually run in the blood and affects all ages. Migraine is a kind of neurological condition. The benefits of magnesium can prevent migraines. Research analysis shows that people suffering from migraines are deficient in this mineral. There is a study shown that supplementing with 1 gram of magnesium can relieve people suffering from an acute migraine attack. A magnesium supplement can prevent and even treat migraines.
6. Magnesium Improves PMS (Premenstrual Syndrome)
PMS or Premenstrual syndrome is a very common health condition for women. It is a symptom that women experienced a week or two before their menstrual period. Some symptoms of this are bloating, fatigue, and mood swings. The benefits of magnesium are reduced symptoms of PMS. PMS is prevalent in women who are experiencing a stressful situation, with family history and undergoing postpartum disorder. Foods that are high in magnesium can improve mood, reduce water retention, and other symptoms of PMS.
7. Cardiovascular Health
One of the benefits of magnesium is it can maintain healthy muscles including the heart. There is a study that shows magnesium deficiency can increase the risk of cardiovascular problems. Magnesium uses by some doctors as a treatment for congestive heart failure (CHF) to reduce the risk of arrhythmia.