Magnesium is an essential mineral that plays a critical role in many bodily processes. It regulates nerve and muscle function, regulates blood sugar levels, and is involved in energy production and protein synthesis. Unfortunately, many people in the United States don’t get enough magnesium in their diets, leading to magnesium deficiency, which can have serious consequences. Fortunately, increasing dietary intake of magnesium or adding a magnesium supplement can provide a range of surprising benefits.
Magnesium Deficiency and Its Effects
Magnesium is found in many foods, including green vegetables, nuts, whole grains, and legumes. Unfortunately, according to the Office of Dietary Supplements, up to 80% of Americans do not get the recommended amount of magnesium in their diets. This leads to magnesium deficiency, which is especially common in people with type 2 diabetes, alcohol dependence, and gastrointestinal diseases. The Centers for Disease Control and Prevention (CDC) notes that the symptoms of magnesium deficiency include muscle cramps and spasms, fatigue, muscle weakness, irregular heartbeat, and seizure. It can also impair cognitive function, leading to difficulty with learning and memory. Long-term magnesium deficiency can also increase the risk of stroke, heart disease, and osteoporosis. Improving
Symptoms of Magnesium Deficiency
Increasing dietary intake of magnesium-rich foods and/or taking a magnesium supplement can improve symptoms of magnesium deficiency and provide a range of other surprising benefits. Here are seven of them.
- Reduced Anxiety and Stress There is a growing body of research that suggests that magnesium can help reduce anxiety and stress. A small study in the Journal of Evidence-Based Complementary & Alternative Medicine found that taking a magnesium supplement helped reduce anxiety and stress in participants with mild to moderate anxiety. It is believed that magnesium may help regulate cortisol levels, a hormone that is released in response to stress.
- Improved Sleep Magnesium has also been found to improve sleep. A study in the Journal of Research in Medical Sciences found that taking a magnesium supplement helped improve sleep quality in participants with insomnia. It is believed that magnesium may help reduce cortisol levels, which can help relax the body and make it easier to fall asleep.
- Lower Blood Pressure Magnesium has also been found to help lower blood pressure. A review of studies in the American Journal of Clinical Nutrition found that taking a magnesium supplement helped reduce both systolic and diastolic blood pressure in participants with hypertension. It is believed that magnesium may help relax the blood vessels, which can reduce blood pressure.
- Improved Mood Magnesium may also help improve mood. A small study in the Journal of Psychiatry & Neuroscience found that taking a magnesium supplement helped reduce symptoms of depression in participants with depression or anxiety. It is believed that magnesium may help regulate certain neurotransmitters, such as serotonin, which can help improve mood.
- Reduced Migraine Frequency Magnesium may also help reduce the frequency of migraines. A review of studies in the Cochrane Database of Systematic Reviews found that taking a magnesium supplement helped reduce the frequency of migraines in participants who experienced chronic migraines. It is believed that magnesium may help regulate neurotransmitters, such as serotonin, which can help reduce the frequency of migraines.
- Improved Cognitive Function Magnesium may also help improve cognitive function. A small study in the journal Nutrients found that taking a magnesium supplement improved memory and executive function in participants with mild cognitive impairment. It is believed that magnesium may help improve the flow of blood to the brain, which can help improve cognitive function.
- Reduced Risk of Heart Disease Finally, magnesium may also help reduce the risk of heart disease. A review of studies in the American Journal of Clinical Nutrition found that taking a magnesium supplement helped reduce the risk of cardiovascular disease in participants with hypertension. It is believed that magnesium may help reduce blood pressure, which can help reduce the risk of heart disease.
Supplementation, Food Sources, Side Effects, and Transdermal Magnesium
If you’re not getting enough magnesium in your diet, you may want to consider taking a magnesium supplement or increasing your dietary intake of magnesium-rich foods, such as green leafy vegetables, nuts, whole grains, and legumes. It is important to talk to your healthcare provider before taking any supplement, as there can be potential side effects, such as diarrhea, nausea, and stomach cramps. In addition, you may want to consider using transdermal magnesium, which is a topical form of magnesium that is applied to the skin. Transdermal magnesium can be particularly beneficial for people with digestive issues, as it allows the magnesium to be absorbed directly into the body through the skin. Conclusion Magnesium is an essential mineral that plays a critical role in many bodily processes.
Unfortunately, many people in the United States don’t get enough magnesium in their diets, leading to magnesium deficiency, which can have serious consequences. Fortunately, increasing dietary intake of magnesium or adding a magnesium supplement can provide a range of surprising benefits, such as reduced anxiety and stress, improved sleep, lower blood pressure, improved mood, reduced migraine frequency, improved cognitive function, and reduced risk of heart disease. It is important to talk to your healthcare provider before taking any supplement, as there can be potential side effects. In addition, you may want to consider using transdermal magnesium, which is a topical form of magnesium that is applied to the skin.
Check out our recipe below it’s super high in magnesium!
Veggie Quinoa Bowl
Ingredients:
-1 cup cooked quinoa
-1 cup diced tomatoes
-1 cup diced bell peppers
-1 cup cooked black beans
-1 cup cooked spinach
-3 tablespoons olive oil
-Juice of 1 lemon
-Salt and pepper, to taste
Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add the bell peppers and tomatoes and sauté for 5 minutes, stirring occasionally.
3. Add the black beans and cooked quinoa and stir to combine.
4. Add the cooked spinach and stir to combine.
5. Turn off the heat and add the lemon juice, salt and pepper.
6. Divide the quinoa bowl into 4 servings and enjoy!
Total: 147mg of magnesium per serving