Magnesium is needed by every organ in the body, including the muscles, kidneys and heart. It also forms bones and teeth, regulates calcium levels, activates enzymes and contributes to energy production. Magnesium is essential for over 300 biochemical reactions in the body.
Are you getting enough magnesium? If not, what might happen? And what’s the best way to make sure you get the magnesium you need?
Magnesium is in foods like green vegetables, whole grains and nuts. However, the typical American diet means that a lot of people don’t get the amount of magnesium that they should. And while a true deficiency in magnesium is rare, a lot of us simply don’t get enough.
Since magnesium plays such a large role in the organs and in the body, it provides a lot of benefits.
Magnesium is vital for the metabolism of calcium and vitamin D. It regulates the hormones that make sure that calcium goes into bones instead of settling in arteries and joints. And magnesium intake’s been associated with higher bone mineral density.
Researchers have also found that supplementing with magnesium can prevent fractures and result in a significant bone density increase.
Magnesium promotes normal blood pressure and helps to regulate heart rhythm.
Low levels of magnesium are linked with greater risks of:
Supplementing with magnesium has been shown to:
- lower blood pressure
- reduce the rate of Platelet-Dependant Thrombosis (PDT) in patients with Coronary Artery Disease (CAD) by 35%
- reduce the risk of sudden cardiac death in women
Magnesium regulates blood sugar levels, and blood levels of magnesium are inversely related to the presence of metabolic syndrome.
In fact, magnesium deficiencies might contribute to insulin resistance, and are linked with insulin resistance in diabetics and obese children. Researchers also found that a deficiency in magnesium is a risk factor for type 2 diabetes and impaired glucose tolerance.
However, supplementing with magnesium has been shown improve insulin sensitivity and metabolic control in type 2 diabetics, as well as improving insulin sensitivity in insulin resistant people.
Researchers have found that supplementing with magnesium can reduce the frequency of migraines by 41%. Magnesium may shorten a migraine attack, and decrease the amount of medication needed as well. Researchers also recommend using magnesium supplements to prevent migraines.
Low levels of magnesium might be related to the progression and incidence of asthma. Researchers found that adults supplementing with magnesium had a significant improvement in the ability to move air in and out of the lungs. They concluded that magnesium led to an improved control of asthma and quality of life for asthmatics.
Researchers found that low levels of magnesium are linked with constipation.
Magnesium regulates calcium, and through that role it also influences contractions and relaxations of uterine muscles and can ease cramps.Magnesium deficiencies are one of the factors leading to PMS and Premenstrual tension.
Supplementing with magnesium has been shown to relieve:
As mentioned above, Magnesium is a critical supporting ingredient for Calcium, and the two should be taken together. Ideally, magnesium will be part of a quality Calcium supplement, with a ratio of 2:1 in favor of Calcium.
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