11 scientifically proven beneficial properties of magnesium

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Although it is found in a wide variety of foods, including leafy green vegetables, nuts, seeds and beans, many people do not get enough magnesium in their diet. The authors explain why it is important to monitor the level of magnesium in the body.

Experts emphasize the need to get enough magnesium due to its numerous beneficial properties for physical and psychological health. According to information published on the Healthline website, it performs the following functions.

1. Biochemical reactions

Each cell in the human body contains magnesium, which is an important element for each cell to perform its functions. About 60% of magnesium is concentrated in bones, and the rest is in muscles, soft tissues and fluids, including blood.

One of the main tasks of the substance is to act as a catalyst in biochemical reactions, continuously performed by enzymes . Yes, it takes part in more than 600 biochemical reactions.

2. Increasing physical endurance

During exercise, the body needs more magnesium than during rest, depending on the type of physical activity. Magnesium helps transport sugar from the blood to the muscles and get rid of lactate, which can accumulate during exercise and cause fatigue.

In addition, according to the researchers, magnesium supplements may be particularly useful for increasing physical activity levels in older adults and those who are deficient in this nutrient. A study involving 2,570 women showed that increased magnesium intake led to increased muscle mass and strength.

3. Fighting depression

Magnesium plays an important role in brain function and mood, and low levels are associated with an increased risk of depression.

Analysis of data from more than 8,800 people showed that those under 65 with the lowest magnesium intake had a 22% higher risk of depression.

4. Diabetes Prevention

According to research, about 48% of people with type 2 diabetes have low levels of magnesium in their blood, which may be due to a decrease in the body's ability to effectively regulate sugar levels.

In addition, research shows that people who consume more magnesium have a lower risk of developing type 2 diabetes. However, the effect depends on how much magnesium comes from food. For example, according to some reports, supplements did not have a positive effect on blood sugar or insulin levels in people without a deficiency.

5. Promoting heart health

In the same vein, magnesium plays an important role in maintaining heart health. Thus, according to the results of research, supplements can help in the fight against high blood pressure, which in turn can be a factor that increases the risk of cardiovascular diseases.

6. Anti-inflammatory property

Low levels of magnesium intake can cause frequent inflammatory processes, which play a large role in aging and chronic diseases.

According to a scientific review of 11 studies, magnesium supplements reduce levels of CRP, a marker of inflammation, in people with chronic inflammatory diseases. Other studies have reported similar results: magnesium supplements may reduce CRP and other inflammatory markers such as interleukin-6.

7. Prevention of migraine attacks

Migraines can be painful and often cause symptoms such as nausea, vomiting, and sensitivity to light and noise. In addition, according to a number of scientists, people who suffer from migraines more often than others have magnesium deficiency in the body.

As several studies have shown, filling this deficiency can prevent and alleviate migraine attacks.

< h2>8. Alleviation of PMS symptoms

Premenstrual syndrome (PMS) is one of the most common conditions in women of childbearing age and often has symptoms such as fluid retention, abdominal cramps, fatigue and irritability. Some studies have shown that magnesium supplements can help relieve symptoms of PMS, as well as other conditions such as menstrual cramps and migraine attacks.

One study found that taking 250 mg of magnesium daily can help with problems such as bloating, depression and increased anxiety in 126 women with PMS.

9. Strengthening bones

In addition to all of the above, magnesium is needed to maintain bone health and protect against bone loss. Some studies have linked low levels of this mineral to an increased risk of osteoporosis. Also, in a 3-year study of 358 people undergoing dialysis, those who consumed the lowest amount of magnesium had three times more fractures than those who took the highest doses.

10. Good sleep quality

Magnesium is used as a natural remedy for sleep problems, such as insomnia, because it affects the work of neurotransmitters involved in the regulation of sleep-wake cycles, such as gamma- aminobutyric acid.

11. Reduction of stress symptoms

In conclusion, it should be noted that according to a number of experts, magnesium helps to reduce the level of anxiety. For example, one study of 3,172 adults found a link between higher magnesium intake and a lower risk of depression and anxiety.