July 7, 2022


Its all about the Health

Add Magnesium To Your Diet And This Happens

3 min read

Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain. Your body needs all these vitamins and minerals to function optimally.


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In a nutshell:

Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Many people in the United States do not get enough magnesium in their diet, though deficiency symptoms are uncommon in otherwise healthy people. If a person cannot get enough magnesium through their diet, their doctor may recommend taking supplements. Preliminary studies show that magnesium may improve insulin sensitivity.

A December 2017 study in the journal Diabetes Care found that people with the highest intake of magnesium had a 15 percent lower risk of developing type 2 diabetes compared with the group who consumed the lowest amount. While a review in the journal Nutrients in May 2017 suggests that people who supplement with magnesium may report lower levels of anxiety, there are questions on the quality of that evidence, so more research is needed. A review published in November 2017 in the journal Headache suggested that consuming 600 mg of magnesium regularly in the diet may help prevent headaches, though the authors noted that more studies are needed. Experts often advise patients on consuming more magnesium-rich foods (like nuts, seeds, greens), and having a supplement on hand for times when extra stress or travel may trigger head pain.

Foroutan recommends magnesium for headaches associated with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD; a more severe form of PMS). Twitching or cramping is frequently caused by a mineral imbalance, so I find that magnesium is often an easy place to start. It`s important to know what the issue is that`s getting in the way of your sleep, as that will inform what type of magnesium supplement is best to take. Experts recommend magnesium to help reestablish normal bowel movements.

Foods with magnesium also often contain fiber and can prevent constipation. Magnesium has a significant role in bone health. Experts suggest that anyone with a history of osteopenia or osteoporosis consider supplementing with extra magnesium along with calcium and vitamin D. For women, those who met magnesium intake recommendations either via food or supplements had a 27 percent lower likelihood of having fractures in the future compared with folks who fell short.

Magnesium is the fourth most abundant mineral in the human body. Because magnesium is so important, falling short can affect your body in a number of ways. What Forms Of Magnesium Are There? Found naturally in rocks and seawater, there are a number of forms of magnesium, including carbonate, chloride, hydroxide, oxide and sulfate, as well as glycinate, lactate, malate, citrate and orotate. This means magnesium in the form of citrate, lactate and chloride are more completely absorbed than the oxide equivalent.

What Are The Symptoms Of A Magnesium Deficiency? But an ongoing lack of it in your diet can lead to magnesium deficiency.


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