{"id":147,"date":"2017-05-23T06:07:10","date_gmt":"2017-05-23T06:07:10","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=147"},"modified":"2021-03-10T16:31:19","modified_gmt":"2021-03-10T16:31:19","slug":"21-health-benefits-magnesium","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-health-benefits-magnesium\/","title":{"rendered":"21 Health Benefits of Magnesium"},"content":{"rendered":"

\"\"Magnesium is a mineral that can be readily found in our diets through a number of different food sources, or which can be taken separately as a food supplement. It plays a huge number of crucial roles in the body and is very important for your general health. So if you want to ensure that you look, feel and perform your best; you need to look out for this necessary ingredient.<\/p>\n

Despite being such an important nutrient though and being found in so many different foods (avocados, dairy, greens, beans\u2026), it is nevertheless something that a lot of people are deficient in. In fact, a whopping 80% of American adults are estimated to be deficient in magnesium! This boils down partly to changes in our diet but also to issues affecting absorption and digestion.<\/p>\n

Whatever the case, it\u2019s very important that we start getting more of it. Read on to find why that\u2019s so crucial and ten of the ways that magnesium can improve your health.<\/p>\n

1. \u00a0Bone Strength<\/h3>\n

One of the benefits that magnesium is best known for, is its ability to strengthen the bones. It does this by altering the way that we absorb calcium. This is a critical feature for the formation of strong, healthy bones and if you aren\u2019t getting enough, it might increase your risk of osteoporosis<\/a>. In some studies, magnesium supplementation has been shown to effectively reverse osteoporosis in women.<\/p>\n

Many of us focus on calcium in order to strengthen our bones but without the magnesium to back it up, this won\u2019t have anywhere near the effect we need it to.<\/p>\n

\"\"2. \u00a0Brain Plasticity<\/h3>\n

Here\u2019s one you might not have heard of conversely. Brain plasticity describes the ability of the brain to grow and change shape in response to its experiences and learning. This occurs through the growth of new neurons and the formation of new connections between those neurons.<\/p>\n

Brain plasticity can help us to prevent age-related cognitive decline and will also improve your ability to quickly learn new skills. With enough magnesium, you might just be able to teach an old dog new tricks!<\/p>\n

Note that in this case, getting your magnesium from supplements<\/a> might actually be the most effective option. That\u2019s because magnesium \u2018threonate\u2019 has been shown to more effectively reach the brain than other types.<\/p>\n

\"\"3. \u00a0Sleep<\/h3>\n

Guess when our brains are most \u2018plastic\u2019? During sleep! And it seems that magnesium is actually able to create feelings of drowsiness that help us to drift off \u2013 which is likely to do with its interaction with the inhibitory neurotransmitter GABA.<\/p>\n

And because magnesium is also able to relax the muscles<\/a> and regulate the heart rate, this can further help us to doze off into a deep slumber.<\/p>\n

\"\"4. \u00a0Muscle Pain<\/h3>\n

This same function also makes magnesium effective at relieving muscle pain and preventing cramps. Magnesium has a role in controlling neuromuscular signals that handle muscle contractions and one common reason for muscle spasms<\/a> and cramps is that the muscles don\u2019t have enough of it.<\/p>\n

If you suffer from cramping, then that gives you all the more reason to seek out a source of magnesium prior to bed.<\/p>\n

This also makes magnesium a great choice for bodybuilders and athletes that train hard in the gym and then suffer from \u2018DOMS\u2019 or \u2018Delayed Onset Muscle Soreness\u2019.<\/p>\n

\"\"5. \u00a0Strength and Athletic Performance<\/h3>\n

So magnesium can help you to relax your muscles following a workout. But did you know that it might also be effective at making those workouts more effective in themselves? That\u2019s because magnesium and calcium can together help you to strengthen your contractions by sending stronger signals to the muscles from the brain.<\/p>\n

The result is that you may actually stand a better chance of boosting your 1-rep max.<\/p>\n

What\u2019s more, is that magnesium<\/a> and calcium will strengthen your connective tissues (such as ligaments and tendons) as well as your bones. This is useful for injury prevention when going for your PB.<\/p>\n

\"\"6. \u00a0Nerve Function<\/h3>\n

The role that magnesium has in the transport of calcium and potassium<\/a> ions across cell membranes also makes it crucial for other types of communication throughout the body and for nerve impulses in general.<\/p>\n

This is very important as it ensures that our body is able to send strong signals quickly to whichever part of the body they are needed in.<\/p>\n

In particular, this is useful for improving our heart health as it can help to regulate our rhythms\u2026<\/p>\n

\"\"7. \u00a0Heart Health<\/h3>\n

Surely heart health deserves its own entry! Magnesium is actually found in the very highest quantities in the heart and specifically inside the left ventricle.<\/p>\n

Its role here is to help support proper blood pressure and prevent hypertension<\/a>, which in turn can help to further promote relaxation and homeostasis. Of course, it also means it can help to relieve high blood pressure and lessen your risk of heart disease or stroke.<\/p>\n

Getting more magnesium in your diet may, in fact, lengthen your lifespan in other words!<\/p>\n

\"\"8.\u00a0\u00a0Stress<\/h3>\n

So we know that magnesium is also able to relax the muscles and release tension, which could further encourage deep and restful sleep and work similarly to popular sleep aids such as valerian root.<\/p>\n

This also works during the day to relieve stress<\/a>, as does increase GABA to lessen brain activity and regulating the heart rate in order to improve \u2018parasympathetic tone\u2019.<\/p>\n

In other words, this is a great antidote to today\u2019s fast pace of living.<\/p>\n

\"\"9. \u00a0Headaches<\/h3>\n

Reducing stress immediately reduces your likelihood of headaches. So too does increase GABA in order to calm those active neurons. Improving circulation and relaxing muscles does too \u2013 especially if you are prone to \u2018tension\u2019 headaches<\/a>.<\/p>\n

In other words, magnesium deficiency puts you at greater risk of a throbbing pain in your head and that\u2019s just one more reason that you should be careful to ensure you are getting enough of it on a regular basis.<\/p>\n

\"\"10. \u00a0Constipation<\/h3>\n

And now for something completely different\u2026 it turns out that magnesium is also a good tonic for those with constipation<\/a>. This is because it is able to relax the muscles of the digestive tract, including the intestinal wall allowing things to\u2026 mobilize.<\/p>\n

On top of that, magnesium can neutralize stomach acid to help move stool through the intestines.<\/p>\n

\"\"11. \u00a0Creativity<\/h3>\n

So, magnesium can work to reduce stress and to relax the body and brain<\/a>. It partly does this by increasing the production of GABA \u2013 an inhibitory neurotransmitter. But did you know that this could also increase your creativity?<\/p>\n

Studies show that a more relaxed brain is more creative because the mind is allowed to wander. This is how new ideas are formed as we find new connections and relationships between disparate concepts and memories.<\/p>\n

Got writer’s block? Add some magnesium to your diet!<\/p>\n

\"\"12. \u00a0Testosterone<\/h3>\n

Magnesium is a crucial ingredient in the formation of testosterone. This is important for men and women alike but men, in particular, will get extra benefits from raising their T levels.<\/p>\n

This can increase virility, fertility and sexual performance but moreover, it boosts muscle mass, combats depression and anxiety<\/a>, improves performance and burns calories to reduce fat.<\/p>\n

Men are losing testosterone at a rapid rate in the modern world and this is something that we need to do everything we can to combat. Consider trying a ZMA supplement (zinc + magnesium + B12) for the maximum benefit.<\/p>\n

\"\"13. \u00a0Gut Flora<\/h3>\n

We often think of bacteria as being a negative thing, but in fact, bacteria can be both good and bad depending on the kind and the location. Having the right bacteria in the gut, for instance, is actually very important for our general health.<\/p>\n

This produces a lot of important chemicals<\/a> that help us with our digestion (producing digestive enzymes specifically) and also produces a lot of neurotransmitters that boost our mood and our brain function even further.<\/p>\n

\"\"14. \u00a0Immune System<\/h3>\n

It\u2019s not just vitamin C that is the ultimate ally for your immune system. Magnesium is actually also a great tool for strengthening your body against germs and preventing colds, flus<\/a>, and more serious ailments.<\/p>\n

Magnesium interestingly acts like a kind of \u2018armor\u2019 for your immune system to help block incoming attacks and to support it in its various crucial jobs around the body.<\/p>\n

Furthermore, the enhanced function of gut flora will further enhance that immune system!<\/p>\n

\"\"15. \u00a0Inflammation<\/h3>\n

Inflammation can cause a lot of problems. Not only does it cause localized swelling<\/a> in the joints and other key areas resulting in pain and impaired movement, but it also causes inflammation in the brain.<\/p>\n

That inflammation can actually cause our brain function to deteriorate and cause symptoms associated with \u2018brain fog\u2019.<\/p>\n

This is all to do with the action of \u2018pro-inflammatory cytokines\u2019 and it\u2019s the same reason that you might struggle with concentration during a cold.<\/p>\n

\"\"16. \u00a0Fights Osteoporosis<\/h3>\n

Magnesium doesn\u2019t just strengthen the bones, it also fortifies them against troubling problems and specifically can prevent you from developing osteoporosis. This isn\u2019t only via the improved uptake of calcium<\/a> but also through the increased production of testosterone.<\/p>\n

In fact, these factors all make magnesium a particularly good choice for combating some of the ailments afflicting the elderly. As men get older their testosterone production drops significantly and this combined with lack of exercise can result in easily broken bones leading to hip replacements and various other medical interventions.<\/p>\n

\"\"17. \u00a0Antioxidant<\/h3>\n

Magnesium is in itself an antioxidant<\/a>. That means that it can help to combat the free radicals that oxidize and damage cells when they come into contact with them.<\/p>\n

By taking antioxidants you can thus prevent damage to the exterior of cells that builds up to create the appearance of wrinkles and sun-spots. Moreover, you can also prevent more serious damage to the DNA that lives in the nucleus.<\/p>\n

To cut a long story short, this can reduce your likelihood of developing cancer and combat the effects of aging!<\/p>\n

\"\"18. \u00a0Diabetes<\/h3>\n

Magnesium might be a useful supplement if you have a family history of diabetes. This is because studies show that magnesium deficiency is a risk factor for developing type 2 diabetes. Thus, increasing the magnesium in your diet might be able to prevent the onset of this life-changing illness.<\/p>\n

Not only that, but magnesium might also be useful for managing the condition if you are already a diabetic patient. This is because magnesium improves the metabolization of carbohydrates<\/a> following a meal, thereby reducing the likelihood of serious blood spikes.<\/p>\n

\"\"19. \u00a0Energy<\/h3>\n

Bonus points if your ears pricked up at the sounds of \u2018improved carbohydrate metabolization\u2019. This, of course, means that you\u2019re also going to be slightly more efficient at using the carbohydrates in your meals, thereby becoming more energy-efficient and better at converting the foods in your diet to ATP.<\/p>\n

Combine this with better sleep, more testosterone, and an improved immune system and you have a recipe for heightened performance.<\/p>\n

This is something that you really shouldn\u2019t underestimate. Many of us struggle with low energy which makes it harder for us to wake up in the morning and less ready and raring to get going. Low energy<\/a> makes us more prone to mistakes and makes it harder to stick to a training program.<\/p>\n

\"\"20. \u00a0Weight Loss<\/h3>\n

Lower blood sugar, more energy and improved carbohydrate performance all result in weight loss. So too does improved sleep (we actually burn a lot of calories when we sleep) and heightened testosterone \u2013 even in women.<\/p>\n

In other words, then, magnesium might be able to help with your weight loss efforts. That\u2019s not to say that adding magnesium to your diet<\/a> is going to suddenly cause the fat to fall off of you, but rather it just means that if you aren\u2019t getting enough then weight loss might be more difficult than it has to be.<\/p>\n

In general, eating a good balance of nutrients is one of the most important ways to improve your chances of rapid and effective weight loss on a program!<\/p>\n

\"\"21. \u00a0Teeth<\/h3>\n

As though all that wasn\u2019t enough, eating a diet higher in magnesium can also help you to strengthen and whiten your teeth<\/a>. This should come as no surprise, seeing as your teeth are made of bone. When you strengthen your bones, you strengthen your teeth as well. This can help to prevent tooth loss \u2013 which can ruin your appearance and self-esteem (not to mention causing a lot of pain) and it can also give you a whiter, more confident and more charismatic smile.<\/p>\n

And if that doesn\u2019t convince you, then I don\u2019t know what will! Magnesium can help to strengthen your bones, make you better looking, slow down aging, make you stronger, burn fat, make you smarter, help you sleep better and more. And most of us aren\u2019t getting enough of it! Fix that.<\/p>\n\r\n

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