The health benefits of magnesium are numerous and well known by many people, yet many adults are likely not consuming enough magnesium. By consuming the proper amount of magnesium, you may be able to avoid long-term health issues that commonly occur due to a poor diet. Luckily, magnesium is naturally present in many foods, and magnesium supplements are also very affordable. It is very easy for you to increase your magnesium levels, and to examine your diet to determine the cause of low magnesium levels. Magnesium can help in many ways and can help improve your heart, bone, and neurological health. Furthermore, many people take magnesium for anxiety and depression. Magnesium deficiency symptoms are also very serious and can lead to health issues.
Why is Magnesium so Important?
Health benefits of magnesium
There are numerous health benefits associated with magnesium, so it is crucial to consume the recommended amount of magnesium. Magnesium is present in various foods, and people can also take magnesium supplements to increase their magnesium levels and avoid magnesium deficiency. Magnesium is responsible for helping your body carry out multiple chemical reactions in the body, which help regulate blood pressure and muscle and nerve functions. Without enough magnesium, a person runs the risk of having issues with their heart, bones, muscles, or nerves running as smoothly as they should. Magnesium benefits the human body in many ways, and magnesium has also been shown to improve mental health as well.
Numerous studies have focused on how magnesium, in addition to calcium, can help improve your bone health. People with higher magnesium levels have higher bone density, which can help to reduce the risk of osteoporosis and bone fractures. Because of this, magnesium supplements can be very beneficial for older people, who may also rely on other types of nutraceutical products such as vitamin d or calcium supplements. Both low and high magnesium levels can have a negative impact on bone health, although more studies have focused on the issues associated with magnesium deficiency. Therefore, magnesium supplementation may be more useful for those with proven magnesium deficiency, given that most studies have found that this group stands to benefit the most. Furthermore, it is crucial to ensure that magnesium levels do not become too elevated, as this can cause health issues, some of which may be unknown at the moment. Since magnesium is stored in the bones, it is difficult to monitor magnesium levels through blood tests.
Magnesium is also responsible for helping the body produce nitric oxide, which can consequently result in lower blood pressure. Studies have shown that one can reduce blood pressure by consuming around 500mg-1,000 mg may lower blood pressure, especially if it is also combined with potassium. This is a very useful health benefit, given that having reduced blood pressure can also improve your cardiovascular health. It is not surprising to note that magnesium has also been credited for its ability to improve heart health, notably its ability to alleviate heart rhythm issues.
Magnesium also may be able to improve cognitive functioning and improve mental health, according to numerous studies. People often take magnesium for anxiety and depression. It is crucial to ensure that the magnesium supplement you are taking is able to cross the blood-brain barrier. Studies have also shown that magnesium is a cheap and effective way to treat headaches and migraines when other types of treatments have failed. Finally, magnesium may be able to help relax your muscles and to improve your sleep quality. A study posted on NCBI in 2012 found that consuming magnesium was able to help reduce insomnia in older adults. 46 adults participated in this study, and it was discovered that magnesium supplementation could improve select symptoms of insomnia and improve sleep time, sleep efficiency, and undesired early morning awakenings.
Many people are Not Getting Enough Magnesium
According to WebMD, many people in the United States are not getting enough magnesium from their diet. Having lower magnesium levels is associated with a variety of magnesium deficiency issues, including inflammation, heart disease, diabetes, and osteoporosis. A deficiency in magnesium is quite an easy fix, given that magnesium is present in many types of food commonly consumed by people in the United States. Furthermore, magnesium supplements are also very affordable, and taking these supplements is an easy way to guarantee that someone is consuming enough magnesium. As mentioned before, excessive magnesium levels can potentially have a negative impact on your health, and it is somewhat difficult to monitor your magnesium levels because not all of the magnesium is stored in your blood. Magnesium supplements may not be necessary for everyone, especially since magnesium can easily be included in your diet.
Increasing Magnesium in your Diet
The good news is, magnesium is present in many types of food, which means that it is straightforward to get enough magnesium by making minor adjustments to your diet. Below are some common types of food that are a reliable sources of magnesium:
- Dark chocolate has around 16mgs of magnesium per serving, around 16% of the recommended daily value.
- Avocados have 15mgs of magnesium per serving ( 15% of the RDI)
- 1oz of cashews contains 20% of the recommended daily amount of magnesium.
- Protein sources: Tofu and some fatty fish types contain more than 10% of the daily recommended amount of magnesium.
The Health Benefits of Magnesium Supplements
Magnesium supplements provide a convenient way to increase your magnesium levels. However, it should be noted that excessive magnesium levels can cause short-term adverse health effects, including nausea, abdominal cramping, and diarrhea. If you are introducing magnesium to your diet, it is best to gradually do so gradually and make sure you are conscious of various types of foods that you consume that may have high magnesium levels. You may find that you are getting enough magnesium from your diet naturally and that the excess magnesium from the supplements provides discomforting symptoms. Magnesium supplements are relatively affordable and offer an easy way to control magnesium in your diet. Getting in the habit of consuming enough magnesium is a healthy long-term habit. Most of the issues caused by magnesium deficiency do not present themselves in the short term, but rather further down the line when more severe health issues potentially emerge.
Types of Magnesium Supplements
There are a wide variety of magnesium supplements available, which can help you avoid magnesium deficiency symptoms.
Magnesium citrate and magnesium malate are two types of magnesium supplements that can improve your health and reduce magnesium deficiency symptoms. These supplements are taken because of their ability to potentially help with heart, lung and bone health issues.
Magnesium taurate and magnesium glycinate are also popular options, as many people take magnesium for anxiety and depression.
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