Being an essential mineral, magnesium is crucial to many functions within the human body; however, it always seems to be underestimated. Though most of you may be aware that magnesium is crucial for bone health and muscle function, there are some lesser known yet interesting facts related to this mighty nutrient. Here are a few interesting facts about magnesium that you probably do not know:
Magnesium serves as a cofactor for more than 600 enzymatic reactions in the body, helping in energy production, protein synthesis, muscle activity, and literally countless other processes.It is required for food to be converted to energy, to build new proteins from amino acids, and for assisting in the synthesis and repair of DNA and RNA. All of these vital biochemical reactions could all be impaired if magnesium levels aren’t at an optimal level.
Its smoothing effect on the nervous system is why magnesium is essential to regulate mood naturally. Increased anxiety, irritability, and depression have all been shown to result from deficiency in the mineral magnesium. Serotonin, a neurotransmitter in the brain involved in mood, is regulated by magnesium, and this mineral binds with GABA receptors to reduce the general excitability in the nervous system, which then fosters relaxation and diminishes stress.Even though magnesium is well known for its involvement with muscles and bones, it also plays a very key role in the cardiovascular system. Magnesium ensures a regular heartbeat through control over contractions of the heart muscle. It also has an effect on blood pressure by causing dilation of blood vessels, which in turn avoids hypertension. In deficiency, patients may experience heart palpitations, arrhythmias, and even a higher risk for heart attacks.
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One of the major functions of magnesium is migraine prevention. Chronic migraine patients generally have a lower magnesium level in the body. It may block certain chemicals within the brain which, during migraine, cause a person to experience such symptoms as inflammation and pain. Studies conclude that magnesium supplements help reduce the severity and frequency of migraines and provide a natural remedy for those suffering from this condition.
Magnesium is essential for insulin sensitivity and glucose metabolism. It enables the human body to increase its utilization of insulin to help keep blood sugar at a healthy balance. Low magnesium levels often characterize patients with type 2 diabetes. Studies have revealed that increasing one’s magnesium intake tends to enhance insulin sensitivity, and the risk of developing diabetes would decrease; therefore, a mediator role it has in blood sugar regulation.
Understanding the link between Magnesium and Vitamin D
Although magnesium is critical in maintaining a healthy human body, its deficiency is surprisingly widespread. Many individuals do not consume enough magnesium through diet. Some of the probable reasons for this are modern farming, depleting the soils of magnesium, and the extensive consumption of processed foods. Most of the time, these symptoms of magnesium deficiency-muscle cramps, fatigue, irritability, and irregular heartbeats-go unnoticed.
Dr Josh Axe, DC, DNM, CNS has shared on social media platform Instagram about the benefits of magnesium. “Most people think magnesium is just for muscle cramps and sleep, but it goes WAY beyond that. It plays a crucial role in brain health, digestion, heart function, and even bone strength,” he wrote on Instagram.
He also adds the benefits of each form of Magnesium.
Here’s a breakdown of the best forms of magnesium for each benefit:
- For sleep & Muscle Recovery: Magnesium Glycinate – High bioavailability, great for relaxation and muscle recovery.
- For Cognitive Function: Magnesium L-Threonate – Crosses the blood-brain barrier to support memory and focus.
- For Heart Health: Magnesium Citrate – Helps relax muscles and improves heart function.
- For Digestion: Magnesium Carbonate – Known for aiding indigestion and acid reflux.
- For Bone Health: Magnesium Malate – Great for boosting energy and supporting bone strength.
- For Blood Pressure: Magnesium Glycinate – Gentle on the stomach and helps regulate blood pressure.
- For Stress Reduction: Magnesium from Spirulina – A food-based form that’s excellent for overall nutrient support.
- For Heartburn & Indigestion: Magnesium Oxide – Commonly used for quick digestive relief.
Magnesium is absorbed in the body following the availability of other nutrients, particularly calcium and vitamin D. The presence of high levels of calcium without adequate magnesium levels lowers the absorption of this mineral into the body; thus, deficiencies are caused. Vitamin D promotes magnesium absorption and, therefore, facilitates better use of this mineral in the body. This interplay displays the crucial interaction of elements in diet, which should include all nutrient groups in equal proportions.
