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Magnesium Is Involved In Hundreds Of Biochemical Reactions In Your Body

Magnesium is a mineral found in the earth, sea, plants, animals and humans.

About 60% of the magnesium in your body is found in bone, while the rest is found in muscles, soft tissues and fluids including blood.

In fact, every cell in your body contains it and needs it to function.

One of the main roles of magnesium is to act as a cofactor or auxiliary molecule in biochemical reactions carried out continuously by enzymes.

In fact, it causes more than 600 reactions in your body, including:

Energy production

It helps to convert food into energy.

Protein formation

Helps create new proteins from amino acids.

Gene maintenance

Helps build and repair DNA and RNA.

Muscle movements

It is part of the contraction and relaxation of the muscles.

Nervous system regulation

Helps regulate neurotransmitters that send messages throughout your brain and nervous system.

Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need.

May Improve Exercise Performance

Magnesium also plays a role in exercise performance.

During exercise, depending on the activity, you may need 10-20% more magnesium than when you rest.

Magnesium helps transport blood sugar to your muscles and expel lactate, which can build up during exercise and cause fatigue.

Studies have shown that supplementing with it can improve exercise performance for athletes, the elderly, and people with chronic illnesses.

In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements.

In another study, athletes who took magnesium supplements for four weeks had faster running, cycling, and swimming times during a triathlon. They also experienced decreases in insulin and stress hormone levels.

However, the evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal mineral levels.

Summary Magnesium supplements have been shown to improve exercise performance in several studies, but research results are mixed.

Magnesium Fights Depression

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.

An analysis in over 8,800 people found that those under 65 with the lowest magnesium intake had a 22% higher risk of depression.

Some experts believe that the low magnesium content of modern foods can cause many depression and mental illnesses.

However, others emphasize that more research is needed in this area.

However, supplementing with this mineral can help reduce symptoms of depression, and in some cases the results can be dramatic.

In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant medication.

Summary There may be a link between depression and magnesium deficiency. However, it can reduce symptoms of depression in some people.

Benefits to Type 2 Diabetes

Magnesium also benefits people with type 2 diabetes .

Studies show that around 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin’s ability to keep blood sugar levels in check.

Additionally, research shows that people with low magnesium intake have a higher risk of developing diabetes .

A study that followed more than 4,000 people over 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes.

Another study showed that people with type 2 diabetes who took high doses of magnesium every day experienced significant improvements in blood sugar and hemoglobin A1c levels compared to a control group.

However, these effects may depend on how much magnesium you get from food. In a different study, supplements did not improve blood sugar or insulin levels in people without deficiency.

People who take the most magnesium have a lower risk of type 2 diabetes. What’s more, supplements have been shown to lower blood sugar in some people.

Magnesium May Lower Blood Pressure

Studies show that taking magnesium can lower blood pressure.

In one study, people taking 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.

However, these benefits can only occur in people with high blood pressure.

Another study found that magnesium lowered blood pressure in people with high blood pressure, but had no effect on those with normal levels.

SUMMARY Magnesium helps lower blood pressure in people with high levels, but does not appear to have the same effect in those with normal levels.

Has Anti-inflammatory Benefits

Low magnesium intake is linked to aging, obesity, and chronic inflammation, which is one of the drivers of chronic disease (chronic illness).

One study found that children with the lowest blood magnesium levels had 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 inflammatory markers in older adults, overweight people and prediabetes patients.

Likewise, foods high in magnesium such as fatty fish and dark chocolate can reduce inflammation .

Magnesium has been shown to help fight inflammation. The inflammatory marker reduces CRP and provides many other benefits.

Magnesium May Help Prevent Migraine

Migraine headaches are painful and debilitating. Often, nausea, vomiting, and sensitivity to light and sound occur.

Some researchers believe that people who suffer from migraines have more magnesium deficiency than others.

In fact, several encouraging studies show that magnesium can prevent and even help treat migraines.

In one study, 1 gram of magnesium supplementation provided relief from an acute migraine attack faster and more effectively than a common remedy.

Additionally, magnesium-rich foods can help reduce migraine symptoms.

People with frequent migraines may have low levels of magnesium. Some research shows that supplementing with this mineral can provide relief from migraines.

Reduces Insulin Resistance

Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.

It is characterized by the ability of muscle and liver cells to properly absorb sugar from your bloodstream.

Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.

Additionally, high insulin levels that accompany insulin resistance cause magnesium loss through urine, further lowering your body’s levels.

Fortunately, increasing your magnesium intake can help.

One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels even in people with normal blood levels.

Magnesium supplements may increase insulin resistance in people with metabolic syndrome and type 2 diabetes.

Magnesium Improves PMS Symptoms

Premenstrual syndrome (PMS) is one of the most common disorders among women of childbearing age.

Symptoms include water retention, abdominal cramps, fatigue, and irritability.

Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS.

Magnesium supplements have been shown to improve symptoms in women with PMS.

Magnesium is Safe and Widely Available

Magnesium is absolutely essential for good health. The recommended daily intake is 400-420 mg per day for men and 310-320 mg per day for women (48).

You can get it from both food and supplements.

Food Sources

The following foods are excellent sources of magnesium:

  • Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
  • Boiled spinach: 39% (180 grams) of your daily need in a glass
  • Boiled Swiss chard: 38% of your daily need in a glass (175 grams)
  • Dark chocolate ( 70–85% cocoa): 33 % of the RDI in 3.5 ounces (100 grams)
  • Black beans: 30% of your daily need in a glass (172 grams)
  • Cooked quinoa: 33% of the RDI in a glass (185 grams).
  • Halibut: 27% of the RDI 3.5 ounces (100 grams)
  • Almonds: 25% of the RDI in a quarter cup (24 grams)
  • Cashews: 25% of a quarter cup (30 grams) of the RDI
  • Mackerel: 19% of the RDI 3.5 ounces (100 grams)
  • Avocado: 15% of the RDI in a medium avocado (200 grams)
  • Salmon: 9% of the RDI in 3.5 ounces (100 grams)


If you have a medical condition, consult your doctor before taking magnesium supplements.

While these are generally well tolerated, they may not be safe for people taking certain diuretics, heart medications, or antibiotics.

Well-absorbed forms of supplements include magnesium citrate, glycinate, orotate, and carbonate.

Getting enough magnesium is vital. Many foods contain it, and many high-quality supplements are available.

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