Magnesium is a micronutrient that is often overlooked but plays vital roles in maintaining health. It is one of the five most abundant nutrients in the body, widely found in the bones. A diet rich in green leafy vegetables contains enough to supply the body’s requirements. However, the modern diet often does not include magnesium rich foods, so a huge chunk of the population does not get the prescribed RDA. The Recommended Dietary Allowance is 300-400 mg per day and getting this dosage is the only way to take advantage of all its benefits.
Benefits of Magnesium
- Helps keep strong bones and teeth. It aids in the absorption of calcium, to maintain healthy bone density especially during old age. Healthy levels help in the prevention and treatment of osteoporosis.
- Good for Cardiovascular Health. Patients affected with Coronary Artery Disease, heart attack, high blood pressure, and arrhythmias are also diagnosed with magnesium deficiency. Supplements have been shown to speed up recovery from any of these cardiovascular diseases.
- Supports nerve health. It is critical in nerve conduction, and its deficiency leads to increased nerve excitability that produces muscle spasms. Increased episodes of muscle spasms have been reported in patients with low magnesium levels. These can be used to relieve pain from injury and trauma. It calms the nerves causing muscle tension for effective pain relief.
- It prevents the onset of Type 2 Diabetes. Magnesium Deficiency increases the risk for Type 2 Diabetes Mellitus and severe diabetic retinopathy. It is involved in carbohydrate metabolism and influences insulin activity to optimize blood sugar levels.
Magnesium capsules and pills help normalize breathing patterns in people with asthma. It helps relax bronchial muscles to relieve the signs and symptoms of asthma like wheezing, breathlessness, and cough. Magnesium for women helps reduce premenstrual symptoms. It particularly helps in relieving breast tenderness, bloating, insomnia, weight gain, and swelling of legs. Magnesium rich foods are known to lower blood pressure levels. Clinical studies revealed that higher dietary intake reduces women’s risk of developing hypertension. It relaxes the blood vessels to reduce blood pressure. This is particularly helpful for pregnant women suffering from high blood pressure disorders like preeclampsia and eclampsia.
Magnesium supplements are recommended for athletes to prevent leg cramps and produce more energy. Studies revealed that it benefits sport and athletic performance. It helps with effective stress management, constipation, and migraine headaches. It is known to be the “anti-stress” mineral and when dissolved in water, promotes bowel movement in cases of constipation. Lastly, it has been found to reduce the severity of migraine attacks.