5 Benefits of Magnesium
November 30 2017
Magnesium is a macro-mineral and unlike trace minerals, is needed by your body in relatively large amounts. Magnesium plays a vital role in maintaining your body’s health, particularly in important processes like blood pressure, protein synthesis, nerve function, muscle function, and energy production. It is naturally found in leafy green vegetables, nuts, seeds, whole grains, and other foods.
However, studies show that Americans consistently intake magnesium below the recommended amount. Over time, low magnesium levels can increase the risk of certain diseases by altering the body’s biochemical pathways.
Below are 5 of the most important benefits of magnesium.
1. Reduces Anxiety, Insomnia, and Muscle Spasms
Magnesium is the mineral that’s most often associated with relaxation. Why? To understand, we need to dive down to the cellular level. Magnesium and calcium have a unique relationship in terms of cell activity. When calcium passes through the cell wall, it prompts an “action state” that excites that cell. This burst of energy is what allows muscles to tense and contract.
When it’s time for the muscle to relax, magnesium pushes the calcium back out of the cell wall. But when the body is low in magnesium, the calcium can’t be pushed out. This prolongs the cell’s “stress state” and in turn creates general feelings of stress in the body.
This excess stress may manifest itself in symptoms like anxiety, nervousness, racing thoughts, insomnia, muscle spasms and cramps, tense muscles, headaches, and rapid heartbeat. Increasing magnesium citrate intake can help reduce these negative stress symptoms and allow the body to relax.
2. Eases Digestion
Another major benefit of magnesium citrate is its ability to aid in digestion and reduce stomach cramps and constipation (note, for our natural sleep aid Better Rest we use magnesium glycinate because the goal is to relax muscles and the nervous system, not stool). Here’s how it works: once the magnesium citrate has been absorbed into the intestine, it attracts water through osmosis. The additional water that is pulled into the intestine softens stool and negates excess stomach acid. This process also relaxes the digestive muscles to promote easier digestion.
3. Helps Prevent Migraines
Because it reduces vasoconstriction, magnesium citrate is thought to be effective at preventing migraines. And in fact, studies do indicate that migraine sufferers often have lower levels of tissue magnesium than non-migraine sufferers.
Based on these studies, the American Academy of Neurology and the American Headache Society have determined that magnesium is “probably effective” for migraine prevention.
4. Promotes Heart Health
Many experts believe that magnesium citrate benefits the heart, too. Several studies have demonstrated a relationship between magnesium and blood pressure regulation, with results indicating that magnesium deficiencies may increase the risk of hypertension and stroke. In a meta-analysis of seven trials with a total of 241,378 participants, consuming an additional 100 mg per day of magnesium was associated with an 8% decreased risk of total stroke.
Additional studies have found that low dietary magnesium intake is linked to increased risk of heart disease, as well as irregular heartbeat.
5. Reduces the Risk of Osteoporosis
Because of magnesium’s close relationship with calcium, it also plays an important role in bone and tooth health. Magnesium citrate benefits bone homeostasis by aiding in calcium absorption, regulating active Vitamin D concentrations, and affecting parathyroid hormone levels.
For this reason, magnesium deficiency is thought to be a risk factor for osteoporosis. Several studies have indeed found statistical relationships between magnesium intake and bone density.
Whether to aid a specific medical condition above or to simply provide a natural calming feeling, incorporating Better Calm into your daily routine to improve your health today.