Although it is found in a variety of foods ranging from leafy vegetables to nuts, seeds and beans, many do not get enough magnesium in their diet.
Experts advise that adequate amounts of magnesium should be obtained due to its multiple and important health benefits for the body and mind as follows, according to the website.
1. Biochemical reactions
Every cell in the human body contains magnesium, an important element for each cell to function.
About 60% of magnesium is also concentrated in bones, while the rest is available in muscles, soft tissues and fluids, among which is blood.
One of its main roles is to act as a cofactor in biochemical reactions that enzymes constantly perform, taking part in more than 600 biochemical reactions.
Magnesium (Shutterstock)
2. Enhance physical performance
In addition, during intense exercise, the body needs more magnesium than during rest times, depending on physical activity.
Magnesium helps transport blood sugar to the muscles and get rid of lactate, which can build up during exercise and cause fatigue.
Studies have also suggested that magnesium supplements may be particularly beneficial for improving exercise performance in the elderly and those who are deficient in this nutrient.
The results of a study of 2,570 women reported that increased magnesium intake led to increased muscle mass and strength.
Magnesium (Shutterstock)
3. Getting rid of depression
Magnesium, meanwhile, plays an important role in brain function and mood, and low levels are associated with an increased risk of depression.
An analysis of data for more than 8,800 people revealed that those under the age of 65 with the least amount of magnesium had a 22% greater risk of depression.
4. Prevention of diabetes mellitus
Studies have indicated that about 48% of Type 2 diabetics have low levels of magnesium in the blood, which can impair the body’s ability to regulate blood sugar levels effectively.
Also, research has shown that people who consume more magnesium have a lower risk of developing Type 2 diabetes.
But the effect depends on the amount of magnesium obtained from food, for example, one study found that supplements did not improve blood sugar or insulin levels in people who were not deficient.
5.Improve heart health
Magnesium plays an important role in maintaining heart health and strength, with study results showing that supplementation can help lower high blood pressure levels, which may be a risk factor for heart disease.
6.Anti-inflammatory
Reduced magnesium intake is associated with increased levels of inflammation, which plays a key role in aging and chronic diseases.
One review of 11 studies found that magnesium supplements reduced levels of reactive protein cr E البروتين, a marker of inflammation, in people with chronic inflammation.
Other studies have pointed to similar results, showing that magnesium supplementation can reducerh and other signs of inflammation, such as interleukin 6.
7. Preventing migraine attacks
Migraines can be painful and often cause symptoms such as nausea, vomiting, and sensitivity to light and noise.
Also, some researchers believe that people who suffer from migraines are more likely than others to develop magnesium deficiency.
Several studies have suggested that magnesium supplements may prevent and treat migraines.
8. Improving PMS symptoms
Premenstrual syndrome is one of the most common conditions in women of childbearing age, and often causes symptoms such as water retention, abdominal cramps, fatigue and irritability.
Some research has also suggested that magnesium supplements help relieve PMS symptoms, as well as other conditions such as menstrual cramps and migraine attacks.
One study found that taking 250 mg of magnesium a day helped reduce bloating, depression and anxiety in 126 women with PMS.
9. Strengthening bones
In addition, magnesium is essential for maintaining bone health and protecting against bone loss.
Some studies link low levels of this mineral to an increased risk of osteoporosis.
Also, a 3-year study of 358 people undergoing dialysis showed that those who ate less magnesium had three times more fractures than those who ate the highest amount.
10. Good sleep
A benefit of this mineral is its use as a natural remedy for sleep problems such as insomnia, because it regulates many neurotransmitters involved in sleep, such as gamma-aminobutyric acid.
11. Reduce stress symptoms
In conclusion, some research has indicated that magnesium helps treat and prevent anxiety.
For example, the results of one study, conducted on 3,172 adults, revealed a link between increased magnesium intake with a lower risk of depression and anxiety.