What Are The Health Benefits Of Magnesium?

What are the health benefits of Magnesium? It can help improve your sleep, exercise performance, mood, and blood sugar regulation. What many people don’t know is that 60% of magnesium is found in your body and occurs in the bone. And the rest is found in the muscles and soft tissues.

What are the health benefits of Magnesium? iStock-photo credit: Natalia Mysak

Research studies show that 50% of adults in America get less than the recommended daily amount of magnesium. What magnesium does is it helps to move blood sugar to the muscles while disposing of lactate in the muscles. And lactic acid builds up in the muscles during extreme fatigue in exercise sessions.

There was a 2019 research study that showed that professional male cyclists who took 400 mg of magnesium per day for 3 weeks experienced improvements in muscle recovery. And this is compared to cyclists taking a placebo.

Taking magnesium regularly through supplements or through food has been shown in studies to improve blood sugar levels. In fact, studies show that people who consume more magnesium have a lower risk of Type 2 diabetes and can enhance insulin sensitivity.

Magnesium also helps with promoting a healthy heart and studies have shown that magnesium supplements can help lower high blood pressure levels while reducing the risk of heart disease, stroke, and high blood pressure.

Studies have shown that Magnesium can prevent migraine attacks, improve PMS symptoms, and support better sleep.

Magnesium is critical in maintaining bone health and protecting against bone loss. There are studies that point to a lower level of magnesium in the body while linking to a higher risk of osteoporosis. Osteoporosis is a condition that affects about 33% of women over the age of 50 causing their bones to become brittle and weak.

Some of the foods that are rich in Magnesium are:

• almonds
• cashews
• salmon
• brown rice
• black beans
• spinach,
• pumpkin seeds
• avocado
• halibut

The recommended daily intake for males is 400 to 420 mg for males and 310 to 320 mg for females. If you have a medical condition check with your doctor before taking any magnesium supplements.

The Bottom Line is the health benefits of magnesium are improving exercise performance, improvement of bone density, supporting a healthy heart and supporting healthy blood sugar regulation.

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