Magnesium has been shown to have a multitude of benefits including heart, nerve, bone and muscle health. Magnesium-rich diets are even thought to help reduce disease rates, although this may be due to the other nutrients involved in a magnesium-rich diet, and more research is needed.
Here are the areas where magnesium is considered most beneficial:
Bone health. An estimated 60% of the body’s magnesium is stored in the bones, making it a massive contributor to bone health. The mineral is also involved in bone building cell activity and calcium regulation through parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also helps maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis.
Type 2 diabetes. Due to its role in regulating blood sugar, adequate magnesium intake may help reduce the risk of type 2 diabetes.
The link between magnesium intake and diabetes risk may be related to hypomagnesemia, a condition that means low levels of magnesium in the body, according to the National Institutes of Health (NIH). However, more research on magnesium deficiency and the development of type 2 diabetes is needed, and the American Diabetes Association notes that there is not enough evidence to say that magnesium supplements can improve regulation. blood sugar in people with diabetes.
Migraines. The American Academy of Neurology and the American Headache Society note that magnesium may be an effective therapy for migraines, due to magnesium’s role in the release of neurotransmitters and vasoconstriction (the constriction of blood vessels), which play a essential role in the development of migraines.
However, the use of magnesium to help prevent headaches is still being researched, and it should not be used to treat migraines without the supervision of a healthcare professional, as the effective dosage exceeds the GDR.
Heart health. High levels of magnesium may help lower blood pressure, although more evidence is needed. While the U.S. Food and Drug Administration (FDA) previously noted that diets rich in magnesium may help reduce the risk of hypertension (high blood pressure), they have since found the claim not to be. conclusive due to lack of data. However, magnesium is also believed to potentially reduce the risk of stroke, according to the NIH.
Mental Health. When certain neurological pathways don’t work properly, conditions such as depression and anxiety can develop. ADD research suggests a link between magnesium and these neurological pathways, therefore magnesium supplementation may help treat these conditions. However, longer and larger clinical trials are needed to determine if this claim holds any weight.
What to Consider Before Using Magnesium
Before adding a magnesium supplement to your daily routine, talk to your doctor. They can help you decide if it is beneficial for your specific health needs and, if so, the appropriate daily dose. Your doctor can also advise you on drug interactions, as magnesium supplements can interact with several drugs, including bisphosphonates, which are often used to treat osteoporosis; antibiotics; diuretics, which are used to increase urination and prescription proton pump inhibitors (PPIs) used to treat ulcers.