Magnesium is an essential mineral in the human body. It is vital for healthy bones, muscles, brain, heart, the nervous system and many other body organs that require it. But, it is not abnormal to have magnesium deficiency in your body. It is a common problem, although it causes serious health problems when not supplemented. It could lead to the destruction of cells within your body, affect your brain and nervous system, which worsens with age.
So, while it is essential to include magnesium-rich foods in your diet, magnesium supplementation works even better. Whether you are magnesium deficient or you want to increase the magnesium levels in your body, it is the only way to increase your magnesium shortfall. Here are the full health benefits your body will get from magnesium supplements.
It supports bone health
While calcium is commonly known as the most vital element to support bone health, it works collectively with its partner magnesium. The average adult body contains 25grams of magnesium, and the highest part of it is in the bones.
Magnesium is metal, and together with other minerals such as calcium, phosphorous, boron, nickel, copper, zinc and silicon, they help in keeping the bones healthy. It works by reducing the rate of bone degradation.
When you lack magnesium, your bones become fragile, which affects the amount of parathyroid hormone your body produces. Parathyroid controls the calcium levels your body absorbs; therefore, lack of it causes weak bones. Moreover, magnesium deficiency impacts crystal formation in your bones and creates inflammation.
So, prevent poor bone health and osteoporosis by taking magnesium-rich foods and magnesium supplements.
Magnesium aids in digestion
Magnesium is vital for making hydrochloric acid (HCL) stomach acid and digestive enzymes for proteins, carbohydrates and fats. It is also crucial for repairing and protecting the body’s digestive organs that is the stomach, oesophagus, pancreas, colon and intestines.
When you eat food, magnesium makes the enzymes in your saliva that break down food, it also enhances the production of the hormones that make the digestive acid for the digestion of the food. Then when the food gets to the intestines, the pancreas must have magnesium to produce the enzymes break down the food further for absorption as nutrients. It also keeps the pancreas healthy.
Indigestion, constipation, acid reflux, gas or bloating, are problems that magnesium prevents. Some people think that stomach disturbances are typical and go away with time. That is not the case. You should ensure you deal with the problem before it turns to a more severe issue. Your body can’t digest food without magnesium. All of these stomach problems are a result of magnesium deficiency. Ensure you keep your magnesium levels high through supplements to keep stomach problems at bay.
Reduces high blood pressure
Magnesium regulates your high blood pressure. Firstly, it relaxes the smooth muscles’ cells in the arteries and veins, thereby preventing the risks of constricting blood flow. Secondly, it maintains the balance between potassium and sodium, which helps the body absorb calcium to prevent deposits in the arteries. Therefore, magnesium helps the minerals that are vital to balancing your blood pressure levels.
However, it is not about how much magnesium you take but how much your body absorbs. A study in 2013, found that absorbed magnesium is associated with a 21% decrease in hypertension. Many people think that salt intake, stress, overweight or lack of exercise causes hypertension. That only exacerbates the existing condition in your body, which is partly caused by the lack of essential minerals such as magnesium. Therefore, including magnesium supplements in your routine is beneficial for your blood regulation.
Relieves insomnia
Do you experience lack of sleep or waking up tired because you didn’t sleep well? Premature wakening or difficulty in getting to sleep? It may be due to a lack of vital nutrients in your body. Magnesium helps relieve insomnia by relaxing your body muscles, preparing your body to sleep. In addition to that, it regulates the brain messengers known as neurotransmitters that keep one awake and helps the mind to shut down for rest.
Magnesium also works by preventing restless leg syndrome that is a common cause for lack of sleep in many people. It relaxes the muscles by lowering inflammation and makes the hormones called melatonin and glutathione that are sleep enhancers. A 2011 study discovered that elderly patients who took a combination of magnesium and melatonin supplement experienced better sleeping patterns, quality sleep and were more awake during the day.
Having enough magnesium in your system keeps your biological clock healthy and prevents sleep disorders.
Magnesium takes care of the heart
Magnesium reduces calcium build up in the arteries with is usually a cause for cardiovascular problems. Also called coronary artery calcification, it is also a marker for atherosclerosis. Having a high magnesium level in your body reduces cardiovascular risks by 42% compared to people with low magnesium levels.
Magnesium enhances heart muscles elasticity such as the blood vessels, protects the heart’s pumping of blood and prevents a heart attack. It also fuels the heart’s functioning energy called Adenosine Triphosphate (ATP) that comes from the food you eat. The body requires magnesium to convert glucose into ATP. Once made, ATP must attach itself to magnesium ion to be absorbed in the body. Therefore magnesium is essential for your heart’s energy and to keep it functioning healthily.
It helps keeps diabetes type 2 under control
Research has shown that people with type 2 diabetes have low magnesium levels which cause the inability to control blood sugar levels. People with diabetes type 2 who take doses of magnesium supplements experienced a significant improvement in blood sugar levels and haemoglobin levels compared to the control group.
In addition to that, magnesium reduces insulin resistance which causes type 2 diabetes. Its characteristic is the inability of muscles and liver to absorb sugars from the bloodstream adequately. When you have type 2 diabetes, magnesium deficiency can lead to diabetic retinopathy (blindness), nephropathy (kidney damage), poor glycemic control, nerve damage and foot ulcerations,
Therefore, magnesium is vital for insulin sensitivity that helps in controlling or keeping diabetes in check.
The bottom line
There are many benefits of magnesium to your body. Ensure you include magnesium-rich foods in your daily diet and if you are magnesium deficient, pair it up with a daily dose of magnesium supplement.