Magnesium is the fourth most abundant mineral in the human body and is a mineral found in the earth, sea, plants, animals and humans. It plays several important roles in the health of your body and brain. In fact, every cell in your body contains it, and needs it to function!
However, you may not be getting enough of it, even if you eat a healthy diet. Unfortunately, studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.
1. Magnesium Fights Depression
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression. One analysis of over 8,800 people found that those under 65 years of age with the lowest intake had a 22% greater risk of depression.
Some experts believe the low magnesium content of modern food may be the cause of many cases of depression and mental illness. However, others experts emphasize the need for more research in this area. Nonetheless, supplementing with it may help reduce symptoms of depression, and in some cases the results can be dramatic. In a randomized controlled trial of depressed older adults, 450 mg of magnesium improved mood as effectively as an anti-depressant drug.
2. Magnesium Has Anti-Inflammatory Effects
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease. In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP. They also had higher blood sugar, insulin and triglyceride levels.
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with pre-diabetes.
3. Magnesium Improves PMS Symptoms
Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age. Its symptoms include water retention, abdominal cramps, tiredness and irritability. Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms.
4. Magnesium Can Lower Blood Pressure
Studies show that supplementing with magnesium can lower blood pressure. In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure. However, these benefits may only occur in people who have high blood pressure. Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels.
5. Magnesium May Boost Exercise Performance
Magnesium also plays a role in exercise performance. During exercise, you may actually need 10–20% more magnesium than when you’re resting, depending on the activity.
Magnesium helps move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain. Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease. In another study, athletes who supplemented with magnesium for 4 weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
Natural Vitality makes a Magnesium supplement (unflavored and flavored) that Dr. Miriam highly recommends! Order offline or buy at Hands On Wellness for only $16!