The essential nutrient magnesium has a role in various bodily processes. It also offers many health benefits, like improving your bone and heart health and relieving constipation.

Why is magnesium important?

Magnesium, one of the most abundant minerals in your body, can be found in many superfoods. You can also boost your magnesium intake with natural supplements.

Magnesium is an essential mineral that helps your body maintain its overall health. The mineral has a role in calcium absorption, and it has a major role in the creation and strengthening of your bones and teeth.

At least 50 percent of your body’s overall magnesium reserve can be found in your bones and the rest of it is mainly found in your organs and tissue cells. But while the human body is efficient at controlling a steady level of magnesium, only one percent of the mineral can be found in your blood

Additionally, magnesium is needed for over 300 enzymatic reactions in the body, such as:

• The transfer of nerve impulses.
• The synthesis of fatty proteins and acids.
• Energy creation, where it helps convert food into energy.
• Gene maintenance, where it helps create and repair DNA and RNA.
• Muscle movements, as part of the contraction and relaxation of muscles.

Yet while magnesium is an essential mineral, research has found that at least 50 percent of people in the U.S. and Europe get less than the Recommended Daily Intake (RDI) of magnesium.

Superfoods full of magnesium

Following a balanced diet ensures that you get your RDI of magnesium.

Here are some superfoods rich in magnesium:

• Beet greens
• Buckwheat flour
• Cornmeal
• Dairy products
• Dark chocolate
• Fish
• Leafy vegetables like kale or spinach
• Legumes, like black beans, edamame and lima beans
• Nuts, like almonds, cashews and peanuts
• Oat bran
• Quinoa
• Sea vegetables/seaweed
• Seeds, like flaxseed and pumpkin seeds
• Sweet potatoes
• Tomatoes
• Whole grains

15 Health benefits of magnesium

Here are 15 amazing reasons to eat more superfoods full of magnesium.

Magnesium stimulates the absorption of minerals

Magnesium helps your body absorb other essential minerals and vitamins like calcium, phosphorus, potassium and sodium.

Magnesium has anti-inflammatory benefits

Magnesium deficiency is linked to chronic inflammation, which can then cause chronic diseases and obesity. Early signs of magnesium deficiency may include fatigue, loss of appetite, nausea, vomiting and weakness.

As magnesium deficiency gets worse, you may experience other symptoms like:

• Abnormal heart rhythms
• Coronary spasms
• Muscle spasms and cramps
• Numbness
• Personality changes
• Seizures
• Tingling

If you’re worried about deficiencies, taking magnesium supplements can help reduce C-reactive protein (CRP) and other inflammation markers in older adults, pre-diabetic people and overweight people.

Magnesium helps improves heart health

Magnesium helps keeps your heart and muscles healthy. It also has a role in the transmission of electrical signals in the body.

Maintaining a sufficient magnesium intake helps lower your risk of hypertension and atherosclerosis.

Magnesium benefits people with diabetes

Magnesium has a crucial role in glucose and carbohydrate metabolism. Several studies have also found that a higher magnesium intake can help lower diabetes risk.

According to research, at least 48 percent of people with Type 2 diabetes have low levels of magnesium in their blood, which can impair insulin’s ability to keep blood sugar levels under control.

Findings from a study that followed more than 4,000 participants for 20 showed that the volunteers with the highest magnesium intake were 47 percent less likely to develop diabetes.

Magnesium boosts bone strength

Magnesium is essential for bone formation and it helps with calcium absorption. The mineral also has a role in activating vitamin D in the kidneys.

Ideal magnesium intake is linked with several benefits like better bone crystal formation, higher bone density and a lower risk of osteoporosis in women.

Magnesium can help prevent migraines

Magnesium deficiency is linked to several factors that trigger migraines.

People who suffer from migraines usually have lower levels of tissue magnesium and serum compared to those who don’t. Studies also suggest that taking magnesium supplements can help reduce or prevent symptoms of migraine headaches.

Magnesium helps relieve premenstrual syndrome symptoms

Premenstrual syndrome (PMS) is a common disorder among women of childbearing age. It causes symptoms like abdominal cramps, irritability, tiredness and water retention.

Adequate consumption of magnesium and vitamin B6 has been found to help alleviate symptoms of PMS like bloating, insomnia, leg swelling and weight gain.

Magnesium prevents eclamptic attacks

Magnesium is also important for women who want a trouble-free pregnancy. Getting enough magnesium when you’re expecting can help lower your risk of developing osteoporosis and help increase pain tolerance, which is crucial for a smoother delivery procedure.

Also, magnesium sulfate is the best remedy for preventing eclamptic attacks in pregnant women who have high blood pressure.

Magnesium relieves constipation

Magnesium can help address constipation if you take a high dosage of its water-soluble supplements. The mineral has a laxative quality that helps the intestinal muscles relax, which then makes it easier to pass stool.

Magnesium boosts your energy levels

Magnesium helps increase the production of energy in your body. If you’re heading to the gym for your daily workout, eat some magnesium-rich snacks when you’re done so you can recover faster.

Magnesium helps relieve asthma symptoms

If you have chronic asthma, you can stabilize your breathing patterns with magnesium supplements that help soothe bronchial muscles.

Magnesium relieves anxiety

Data suggests that fluctuations in your magnesium levels can affect those with high anxiety levels. This may be related to activity in the HPA axis, a set of three glands that regulate your reaction to anxiety.

Magnesium can help treat psychiatric dysfunctions

Managing your stress levels and getting enough magnesium can help address common psychiatric disorders like panic attacks, stress and undue agitation.

Magnesium helps produce collagen

Magnesium is needed to produce proteins that are gradually turned into collagen, a naturally occurring protein in tissues like ligaments, your skin and tendons.

Magnesium regulates bladder functions 

If you have bladder issues and a constant urge to urinate, taking magnesium supplements can help relieve your condition.

Magnesium deficiency in adults can be caused by excessive alcohol consumption, the use of certain medications, or health issues like gastrointestinal disorders. Being deficient in the mineral can cause serious health problems like cardiovascular problems, insulin resistance, metabolic syndrome and osteoporosis.

You can prevent magnesium deficiency by incorporating an adequate amount of magnesium into your regular diet. Men should take at least 400 to 420 milligrams of magnesium a day while women need about 310 to 320 milligrams a day.

Eat foods rich in magnesium and follow a balanced diet to boost your heart health and maintain your overall well-being.

Sources:

NaturalFoodSeries.com

Healthline.com

Health.ClevelandClinic.org