Magnesium benefits are vast. It’s been called the miracle mineral because of all the health benefits it provides, but many go about daily life completely unaware of it’s importance. As many as 80% of Americans are deficient in magnesium and most don’t know it. This is cause for concern because magnesium levels are tied to a number of symptoms and diseases. A total of 325 enzyme systems in the human body rely on magnesium to function properly. A deficiency in the mineral can correlate to 22 health issues such as anxiety, blood clots, depression, hypertension, and osteoporosis to name a few. A study found a higher mortality rate in those deficient in magnesium, they were twice as likely to die when in intensive care for illness. With so many people deficient, nearly everyone can benefit from upping their magnesium intake.
Where is Magnesium Found?
Many foods can provide you with this much needed mineral. Here are some of the best options and their levels for an average serving:
- Dark Leafy Greens (157mg) 1 cup cooked
- Nuts and Seeds (150mg) 1 ounce
- Fish (82mg) 3oz fillet
- Beans and Lentils (148mg) 1 cup cooked
- Whole Grains (86mg) 1 cup cooked
- Avocados (58mg) 1 avocado
- Bananas (32mg) 1 medium banana
- Dark Chocolate (95mg) 1 square
What Can Magnesium Do For You? Magnesium Benefits
Magnesium can provide numerous health benefits, but here are the top 10 reasons to ensure you’re getting enough of the stuff:
- Reduced Risk of Diabetes and Regulate Insulin
- Prevents Heart Disease
- Numerous studies discovered a link between magnesium and heart health. Similar to the findings in the diabetes study, magnesium deficient individuals were more likely to suffer from coronary heart disease, while those with a higher magnesium intake saw their risk level drop.
- Stronger Bones
- Magnesium is vital to the absorption of calcium.Dr. Carolyn Dean, MD, ND, and author of The Magnesium Miracle explains that “Magnesium stimulates a particular hormone, calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues back into the bones.” She also points out that “magnesium suppresses another bone hormone called parathyroid, preventing it from breaking down bone.”
- Aids in Weight Loss
- Relieves Stress and Treat Depression
- Stress is magnified in a someone who is deficient in magnesium, and it can lead to depression when it goes untreated. Seratonin, the feel good chemical, is dependent on magnesium for it’s release. Taking sufficient magnesium can help this feel good chemical function as necessary.
- Regulates High Blood Pressure
- Often people with hypertension, are deficient in magnesium. Taking magnesium can lower blood pressure, even in pregnant woman, helping to prevent preeclampsia.
- Absorb Vitamin D
- Just like with calcium, vitamin D needs magnesium as well. Magnesium can help to activate vitamin D so your body can properly use it, as well a helping your vitamin D maintain the necessary calcium in the body.
- Helps Relieve Migraines
- Many migraines are caused due to tension. Nutritional magnesium can blood vessel spasms, the cause of some headache pain.
- Better Sleep
- With the reduction of stress, magnesium can help improve sleep. In addition, magnesium helps to regulate the sleep hormone, melatonin.
- Relieves Constipation
- Magnesium helps the body relax in many way, including the digestive system. It has laxative properties which aid in relieving constipation. Magnesium also draw out water, helping soften stool.
Where to Purchase Magnesium
When looking for a supplement, there are a few things to consider. Magnesium citrate is the most cost effective, and can be taken orally. You can also apply oil of magnesium topically to the skin or take epsom salt baths to absorb the mineral. Avoid magnesium supplements if you have kidney failure, bowel obstruction, myasthenia gravis, or heart block. As always, consult with your doctor about any decisions regarding your health.
You can find a number of products that will help you get more magnesium into your diet from Thrive Market, all while saving money. Thrive Market is offering 2 months free and 15% off the first purchase to Mamavation readers. Below you’ll find some magnesium supplements available from Thrive.
Disclosure: Bookieboo LLC has an affiliate relationship with Thrive Market, a member based online shopping club that can save you 25%-50% off of retail on healthy foods and products.
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Magnesium can also prevent and alleviate charlie-horses and other leg cramps. In fact, I always know when I’m low on magnesium because the leg cramps set in.
It would have been a good idea to mention that magnesium oil, massaged into sore muscles, relieves pain and spasticity.