Seven benefits of magnesium supported by science
Magnesium is a metal that supports hundreds of biochemical reactions in the body. However, magnesium deficiency is common in most people. Magnesium deficiency is the most common deficiency after vitamin D deficiency. Therefore, you may not have magnesium stores, even if you follow a healthy diet.
Symptoms of magnesium deficiency:
- mood disorders
- muscle cramps
- numbness in the arms and legs
- constipation or diarrhoea
- high pressure
Magnesium helps to:
- reduce fatigue and tiredness
- electrolyte balance
- the normal functioning of the nervous system
- normal muscle function
- normal psychological function
- maintain the normal condition of bones and teeth
- the normal function of metabolic processes for energy production
What are the seven benefits of magnesium, according to science?
Enhances performance during exercise
Magnesium intensifies exercise performance. During exercise, you need 10 to 20% more magnesium than when you rest. Magnesium helps the movement of blood sugar to the muscles during exercise.
In one study, volleyball players that consumed 250 mg of magnesium daily had a better off jump and a wider range of motion. In another study, athletes who took magnesium for four weeks were faster in running, cycling, and swimming. They also displayed reduced levels of insulin and stress hormones.
Magnesium helps with depression
Magnesium plays a key role in brain function and mood. There seems to be a clear link between depression and magnesium deficiency. Magnesium supplementation can reduce the symptoms of depression.
In a study of depressed adults, magnesium improved their mood such as medications for depression.
It has benefits in type 2 diabetes.
Magnesium benefits people with type 2 diabetes. 48% of people with Type 2 diabetes have low levels of magnesium in their blood. Also, people with low magnesium intake have a higher risk of developing diabetes.
A study of 4,000 people over 20 years found that those with the highest intake of magnesium were 47% less likely to develop diabetes. Another study showed that people with type 2 diabetes who took high doses of magnesium each day showed significant improvements in blood sugar.
Magnesium can lower blood pressure.
People who received 450 mg of magnesium per day had a notable decrease in blood pressure. In another study, magnesium lowered blood pressure in people with high blood pressure.
Magnesium can help prevent migraines.
Migraine headaches are painful and debilitating. Nausea, vomiting, and sensitivity to light and noise often occur. According to scientists, people with migraines are deficient in magnesium. Magnesium can help reduce the symptoms of migraines.
Reduces insulin resistance
Insulin resistance is one of the causes of metabolic syndrome and Type 2 diabetes. It is characterized by the weakness of muscle and liver cells to absorb sugar from the bloodstream. Many people with metabolic syndrome have a magnesium deficiency. In addition, the high insulin levels lead to reduced magnesium loss through urine, further the levels of magnesium found in the body. Increasing magnesium intake can significantly help reduce resistance to insulin. One study found that magnesium reduced insulin resistance and blood sugar levels, even in people with normal blood levels
Magnesium improves the symptoms of dysmenorrhea.
Dysmenorrhea is one of the most common disorders in women of childbearing potential. Symptoms include water retention, abdominal pain, and cramps, fatigue, and irritability. In women with dysmenorrhea, magnesium intake improved mood, symptoms of water retention, and other symptoms.
Types of magnesium and absorption
It is magnesium with the highest bioavailability. Magnesium malate has the ability to bind toxic metals, such as aluminium, and discharge them from the body. It promotes the production of saliva, which helps control oral bacteria and helps to relax muscles and overall muscle performance.
- Converts food into energy.
- It also works as a natural antacid to relieve heartburn.
Magnesium citrate is one of the best choices and also has a very good absorption rate compared to magnesium oxide. It is a reliable choice for people with constipation, as it has a slight laxative effect as it draws water into the intestine. Also, it helps to prevent migraines.
Magnesium bisglycinate is also an absorbable form of magnesium. It is combined with the amino acid glycine that works with many neurotransmitters and promotes a sense of relaxation, while it can improve the quality of sleep. It has anti-inflammatory activity and helps to improve blood sugar levels.
What you need to do if your diet does not provide 100% of your daily requirements of magnesium is to take 1 or 3 capsules 3PLUS MAGNESIUM. It contains three highly absorbable forms of magnesium and is designed by clinical scientists to promote optimal health. It is free of chemical additives such as artificial colors, artificial flavours, titanium dioxide, milk, wheat, yeast, soy, corn, or genetically modified organisms.