Magnesium is essential for more than 300 enzymatic reactions in the body, offering numerous biological benefits. Yet, research reveals that many people don’t get enough of this vital mineral through their diet.
Why Are We Deficient in Magnesium?
One significant factor is soil depletion. Over the past 60-70 years, fertilization practices have reduced magnesium levels in wheat by 19.6%. Additionally, the processing of drinking water in many areas strips it of essential minerals like magnesium.
To address this shortfall, magnesium supplementation is crucial. Below, we outline 12 scientifically-backed benefits of magnesium:
1. Supports Heart Health
Magnesium is essential for maintaining the electrical signals that regulate heartbeats. Studies indicate that magnesium supplementation enhances heart rate variability—a sign of a healthy heart. Contrary to popular belief, some variation in heartbeat is beneficial.
2. Helps Maintain Healthy Blood Pressure
Magnesium relaxes blood vessels, supporting healthy blood pressure levels. A meta-analysis of 34 clinical trials involving over 2,000 participants confirmed this relationship.
3. Boosts Brain Function
Magnesium supports neuroplasticity, aiding learning and memory. However, most forms of magnesium are not readily absorbed by the brain. Scientists at MIT developed magnesium L-threonate, which significantly increases brain magnesium levels. A 12-week trial showed a 20% improvement in cognitive tests among those taking magnesium L-threonate.
4. Relieves Occasional Head Discomfort
Regular magnesium intake can alleviate occasional headaches. For example, taking 500 mg of magnesium every 12 hours for eight weeks reduced headache frequency and severity.
5. Promotes Strong Bones
Magnesium plays a critical role in bone health, as up to two-thirds of the body’s magnesium is stored in the bones. It helps in the absorption and metabolism of calcium, making it as important as calcium for bone density.
6. Supports Healthy Glucose Levels
Magnesium helps maintain healthy glucose and insulin levels. A clinical trial found that 250 mg of magnesium daily improved hemoglobin A1C levels, a key marker of glucose management.
7. Promotes Pancreatic Health
Magnesium supports the pancreas, the organ responsible for insulin production, by aiding a healthy insulin response.
8. Protects Esophageal Health
Magnesium carbonate and other carbonate minerals help safeguard the esophagus by neutralizing stomach acid. Specialized supplements combine magnesium carbonate with ingredients like deglycyrrhizinated licorice (DGL) for added support.
9. Manages Stress
Magnesium is linked to improved stress management. Research shows that stress increases adrenaline, which depletes magnesium levels. Supplementing with magnesium helps modulate this stress response.
10. Improves Sleep Quality
Magnesium supports better sleep by helping regulate the circadian rhythm, or the body’s internal clock. It can also enhance the effects of melatonin for more restful sleep.
11. Enhances Mood
Magnesium influences neurotransmitters such as serotonin, which supports a positive mood. A clinical trial found that 500 mg of magnesium daily improved mood significantly over six weeks.
12. Boosts Vitamin D Function
Magnesium activates vitamin D, enabling it to benefit the body. It also helps transport vitamin D through the bloodstream by binding it to carrier proteins.
Do you know where to get magnesium and other essential micro-nutrients for your body? Choose one of these:
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