On average, the normal adult body has 25 grams of magnesium in the body, around half of which is stored in the skeletal system. Other body tissues containing magnesium include muscles and body fluids. Unluckily, individuals in developed countries have a relatively low intake of magnesium. The deficiency of this mineral accounts for a lot of health complexities, including non-communicable diseases such as osteoporosis, Alzheimer’s Disease, heart disorders, and diabetes, among others.
Foods such as spinach, almonds, and cashews are high in magnesium. If a person is unable to get the required magnesium in their food, the doctor may suggest they take magnesium supplements. Let’s see how magnesium is helpful in preventing different health complications.
Magnesium helps in the prevention of osteoporosis and bone fractures in the body. It is because it is mainly deposited in the hard tissue of the bone, helping it in mineralization and bone formation. Research indicates that the intake of magnesium helps with increased bone density, better crystal formation in the bone, and a decreased risk of osteoporosis in women in menopause.
What’s more, magnesium is also considered helpful in the improvement of bone health indirectly as well as indirectly manner, as it helps in the regulation of calcium as well as vitamin D levels in the body, the two nutrients essential for maintaining bone health.
Prevents Diabetes Type 2
Research suggests magnesium be helpful in decreasing the overall risk of type 2 diabetes. It might be because magnesium is helpful in playing a role in the control of glucose in the body and in the metabolism of insulin. A review also suggests that many people having diabetes may have magnesium deficiency and that minerals might play an essential role in the management of diabetes.
The deficiency of magnesium might worsen the mechanism of diabetes, such as insulin resistance. It is a condition that predisposes to diabetes. On the contrary, the deficiency of this mineral may result in increased insulin resistance. A lot of studies it has been indicated that diets rich in magnesium are positively associated with better glucose control in diabetic people. What’s more, a review indicates that magnesium supplement intake may also help in the improvement of insulin sensitivity in individuals having low levels of magnesium in the body.
Prevents Cardiovascular Disorders
Our body requires magnesium for maintaining the overall health of body muscles, especially the heart. Studies indicate magnesium plays a role in cardiac health. A review published in 2018 suggests the deficiency of magnesium to be among the causal factors of increasing an individual’s risk of getting cardiovascular problems. It is mainly because of the different roles played on the cellular level. What’s more, there has been an observation that the deficiency of magnesium is quite common in individuals having heart failure. It might also worsen the different manifestations of the disease in the person.
People receiving magnesium right after getting a heart attack come with a lowered risk of overall mortality. The doctor may utilize magnesium in treatment for heart failure to reduce the overall risk of getting irregular heartbeats known as arrhythmia. A meta-analysis indicates that an increase in magnesium intake might help in lowering the overall risk of stroke in people; for every increase of 100 mg of magnesium per day, the overall risk of getting a stroke is reduced by 2%.
Research studies also indicate magnesium to play a helpful role in preventing hypertension. On the contrary, current research indicates that taking supplements of magnesium reduces blood pressure non-significantly. There is a need for more extensive research to find evidence of how magnesium correlates with heart health.
Headaches of Migraines
Magnesium therapy might help in the prevention or even relief of headaches among people. It is due to the fact that deficiency of magnesium might influence the neurotransmitters and might restrict the constriction of blood vessels, both factors leading to migraine.
Individuals having migraines might have low magnesium levels in their bodies in comparison to other people. Also, magnesium might affect the brain of an individual when the person is having a migraine. A review suggests magnesium be helpful for the prevention of migraine. The authors state that the intake of only 600 mg of the mineral in salt form is considered an effective preventative strategy. People with migraine may consider taking 500 mg of magnesium every day for the prevention of migraine.
The overall amount of magnesium might have a drastic effect on an individual, so dosage should be considered before taking it in supplement form.
Prevents Stress and Anxiety
Magnesium helps in the prevention of several mood disorders, including stress, anxiety, and depression. A review suggests that low levels of magnesium might come with links associated with higher anxiety levels in an individual. It may be because of the disturbing activity in the HPA or hippocampal-pituitary axis. It comprises three glands, and together they play a role in a number of functions, among which stress and anxiety control are one.
On the other hand, there is a low rate of research on this subject. So, we will need a sufficient body of evidence to actually come up with some prescription-worthy notes.
Prevents Alzheimer’s Disease
Scientists also find magnesium to be helpful in the prevention of Alzheimer’s Disease. For example, in a study, participants distributed among five groups according to their magnesium levels were subjected to study for their risk of getting symptoms for Alzheimer’s Disease, such as dementia. They found that participants with imbalanced amounts of magnesium in their bodies were at an elevated risk of getting Alzheimer’s Disease in comparison to those people who had comparably medium-range mineral levels.
We can say that magnesium plays an important role in the prevention of a variety of different diseases, including cardiovascular diseases, bone disorders, mood disorders such as anxiety and stress, Alzheimer’s Disease, and diabetes type 2, among many others. It is therefore important to combine magnesium in daily routine in order to prevent disease and sustain health. Wotld Class Health Supplements Magnesium