Magnesium contributes to so many different functions in the body and therefore there are many health benefits associated with it. “It helps reduce anxiety, support deep sleep, reduce tension (including aches like headaches, cramps, etc. ), helps the heart to pump blood and thus move nutrients, and assists the digestion tract in order to move better, ” Koff says. “It also helps build and maintain healthy bone mass. ”
The magnesium RDI for adults is 310 to 420 mg per day. “Low levels of magnesium are associated with several chronic diseases, ” Wrubel says, “but that doesn’t necessarily mean that magnesium supplementation will improve symptoms or prevent any of those diseases. ”
Following are usually some of the more researched health issues which may benefit from magnesium (mg) supplementation:
✔️ Bone Health: The majority of magnesium is stored in bones, between 55 in order to 60%. “A consistent amount of magnesium seems to be the most beneficial for bone health, ” Wrubel says. “Deficiency in this mineral can contribute to osteoporosis by altering the activity associated with the parathyroid hormone plus encouraging low grade inflammation. A review of multiple studies found that there was a benefit in supplementing with magnesium in terms of bone mineral density and fracture risk. inch
✔️ Type 2 diabetes: Studies show that adequate versus inadequate magnesium benefits insulin sensitivity. “In one study, 300mg per day of magnesium (mg) intake versus a placebo was connected with significant improvements in insulin level of sensitivity for non-diabetic subjects, ” Wrubel says. Koff adds, “Magnesium acts as a cofactor with regard to enzymes involved with insulin secretion and receptors — this helps prevent and address insulin resistance plus Type two diabetes. inch
“While research has indicated that will there may be a mild benefit from magnesium supplements on blood sugar control, more studies are needed for the particular exact supplementation doses, ” says certified diabetic educator and registered dietitian Grace Hanlon, MS, RD, CDN, CDE. “The best advice would be to eat a diet rich within magnesium containing foods that are beneficial for long term health, weight management and blood sugar control. inch These food include avocado, nuts, seeds, leafy greens and tofu, among others.
✔️ Migraines: Supplementation along with magnesium may be helpful in the treatment of migraines. “There is evidence that studies assistance a very lower level supplements (500mg vs the RDI 310 to 420) regarding migraines might be beneficial, although a lot more research is needed, ” Wrubel says.