Magnesium

Health Benefits of Magnesium

Up to 75% of North Americans may be magnesium-deficient and the fact is magnesium-deficiency worsens with age. Take at least 100 milligrams per day to maintain healthy magnesium levels.

Magnesium Relieves Insomnia.

Nearly 50% of older adults have difficulty getting to sleep or not feeling refreshed upon awakening because of not sleeping well. Magnesium is a key nutrient for sleep, it prepares your body for sleep by relaxing your muscles, it also regulates neurotransmitter activities and it helps your body to manufacture the sleep-enhancing chemicals melatonin and glutathione.

 

Magnesium Protects Your Heart.

Your heart is the most important muscle in your body. Your heart is relatively small and requires fuel to supply blood through your circulatory system. Magnesium fuels the heart and is crucial for making ATP from the foods you eat. Magnesium protects your heart’s pump, prevents heart attacks, and provides elasticity that is crucial for heart and blood vessel activities. Magnesium reduces calcium build up in your heart and arteries. People with high magnesium have lower odds of coronary artery calcification, hypertension and myotonic dystrophy.

 

Magnesium Combats Asthma

Magnesium has the potential to stop bronchial spasms and is frequently used help your lungs breathe easier in case of an acute asthma attack. Magnesium helps to relax the bronchial muscles even when you are not having an attack because it blocks calcium and due to the vital connection it has to the enzyme responsible for the cell function called adenylyl cyclase.

 

Magnesium Reduces High Blood Pressure

Problems with blood pressure may be exacerbated by a mineral deficiency. Just by adding 100 mg per day of useable magnesium you can reduce the risk of high blood pressure. Magnesium relaxes smooth muscle cells in your veins and arteries, it also regulates other minerals and maintains the delicate balance between sodium and potassium. It also helps the body absorb calcium (and not be deposited in arteries).

 

Magnesium Improves Digestion and Alleviates Symptoms of Constipation

Listen to your gut, magnesium deficiency contributes to your digestive trouble. Whether you suffer from acid reflux, constipation, bloating or indigestion, the food you eat is not being processed efficiently. Magnesium helps to make enzymes in your saliva, pancreas and intestines to help keep your body’s eliminative system be regular.

 

Magnesium Protects Against Diabetes

Magnesium is key to insulin sensitivity, so it is not surprising that a deficiency of magnesium is common in metabolic disorders such as type 2 diabetes and insulin resistance. Magnesium supplementation can create a more positive health outcome for those who have insulin-dependent diabetes. Taking magnesium improves metabolic control, increases good (HDL) cholesterol and lowers triglycerides that reduce risks of heart trouble according to the American Diabetes Association,

 

Magnesium Supports Bone Health

Magnesium and calcium, along with boron, copper, nickel, phosphorus, silicon and zinc) are partners in building and maintaining strong bones. Your bones contain over half of the magnesium in your body and magnesium deficiency can result in fragile bones. Bone loss and other health issues can be mitigated with increasing your intake of bio-available magnesium.

 

Magnesium Reduces Symptoms of PMS

Ensuring an adequate intake of magnesium in combination with other essential vitamins and minerals may mitigate symptoms associated with PMS such as bloating, swelling, insomnia and breast-tenderness.

 

Magnesium Absorption

How well do we absorb magnesium? The “bioavailability” of a nutrient is the degree to which it is absorbed and retained in the body for use. Magnesium has a medium level bioavailability. It is mainly absorbed in the small intestine. How effective absorption is depends on:

  • the amount of magnesium in the diet
  • the health of the gastrointestinal tract
  • the overall magnesium status of a person
  • the diet as a whole

An overdose of magnesium through dietary sources is unlikely, because any excess magnesium that is consumed in food will be eliminated in the urine.

 

[1] https://www.algaecal.com/algaecal-ingredients/magnesium/magnesium-benefits/
[2] https://www.ncbi.nlm.nih.gov/books/NBK109825/
[3] https://www.ncbi.nlm.nih.gov/pubmed/11447329
[4] https://www.ncbi.nlm.nih.gov/pubmed/8567646
[5] https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0143-3
[6] https://journal.chestnet.org/article/S0012-3692(15)51361-5/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5420140/
[8] http://mghealth.org/magnesium-digestion/
[9] https://www.ncbi.nlm.nih.gov/pubmed/18196987
[10] http://care.diabetesjournals.org/content/22/4/546
[11] https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
[12] https://www.medicalnewstoday.com/articles/286839.php