Magnesium is one of the most crucial things in the human body. It is something that exists almost everywhere, in most cells of your body. While around 60 percent of magnesium is present in your bone, the rest is in your blood, fluids, muscles, and soft tissues. A magnesium deficit in your body can increase disbalance in various body functions.
Though you can find magnesium in nuts, beans, seeds, etc., people still fail to consume enough magnesium supplements. As a result, they have to face multiple health problems in the future. In this article, we shall discuss the benefits of consuming various supplements with magnesium.
The Necessity of Magnesium in the Human Body
Before we start discussing the benefits of magnesium supplements in our body, we must determine how much magnesium a person needs to consume to stay healthy.
Children’s necessity of magnesium per day
| Age | Needed Magnesium Consumption |
| 1-3 years | 80 mg/day |
| 4-8 years | 130 mg/day |
| 9-13 years | 240 mg/day |
Male’s necessity of magnesium per day
| Age | Needed Magnesium Consumption |
| 14-18 years | 410 mg/day |
| 19-30 years | 400 mg/day |
| 31 years and more | 420 mg/day |
Female’s necessity of magnesium per day
| Age | Needed Magnesium Consumption |
| 14-18 years | 360 mg/day |
| 19-30 years | 310 mg/day |
| 31 years and more | 320 mg/day |
| Pregnant | Under 19: 400 mg/day 19-30 years: 350 mg/day 31 years and above: 360 mg/day |
| Breastfeeding | Under 19: 360 mg/day 19-30 years: 310 mg/day 31 years and above: 320 mg/day |
Benefits of Magnesium Supplements
Now that you know the necessity of magnesium supplements in your body according to your age let’s discuss the benefits of magnesium supplements.
1. Influence Biochemical Reactions
Magnesium exists throughout your body. Your muscles, blood, fluids, bones, and soft tissues, all contain ample amounts of magnesium. That is why it is easy to understand that a noticeable deficit in magnesium can be the reason for various health problems. Also, due to magnesium’s prominent existence in the body, it is involved in multiple biochemical reactions.
Magnesium, as a helper molecule, helps the biochemical reactions performed by enzymes. Some of the biochemical reactions that magnesium helps to perform are:
- Creation of Energy: transforming foods into energy.
- Muscle: Helping in muscle contraction.
- Gene: Repair RNA and DNA.
- Forming Protein: Creates new protein.
2. Reduce Depression
Do you think only going to a psychiatrist can help you get rid of your depression? Well, the answer is, not always. What you eat influences how you feel. So, you need to follow some good advice to be mentally healthy. You can find many supplements and vitamins to help you in various ways, but make sure you eat magnesium supplements because magnesium is good at decreasing depression.
According to a study conducted on more than 8,800 people, people under sixty-five years of age intaking low magnesium can have twenty-two percent more risk of depression. A six-week study on twenty-six people has also shown that people taking 248 mg of magnesium run a lower risk of experiencing anxiety and depression. So, go to your nearby supplement store and get enough magnesium supplements to eat every day.
3. Balance Blood Sugar Level
Magnesium can also help to balance the blood sugar level in the body. You should also know that people consuming enough magnesium daily have a lower risk of type two diabetes. According to a study, around forty-eight percent of people consuming magnesium have low blood levels. Magnesium supplements also help to increase insulin sensitivity, helping to control blood sugar levels.
4. Reduce Migraine Attacks
Migraine is one of the most common health problems people have. Due to extreme heat, or various other reasons, people experience migraines now and then. But its effects on us are painful. It often causes nausea, noise or light sensitivity, vomiting, etc. However, if you have a migraine, magnesium can treat that. Several studies suggest that magnesium deficiency is one reason for migraine. So, eating enough magnesium can help cure your migraine problem. Research shows that eating one gram of magnesium can provide relief to those having migraine attacks. So if you think, ‘do I have any supplement store near me that can provide me with magnesium supplements?;, then we suggest you go to the shop and check once.
5. Improve PMS Symptoms
Premenstrual syndrome is one of the most common among women having child-bearing age. PMS also causes various problems like abdominal cramps, tiredness, etc. Some may feel irritated during the four days of menstruation. Magnesium has a bigger role to play in this case. Women’s magnesium levels fluctuate during the whole menstrual cycle, worsening the PMS symptoms more than before. But according to some research, magnesium supplements can help relieve PMS symptoms, migraine attacks, and abdominal cramps during menstruation. So, taking at least two fifty milligrams of magnesium supplements daily can help you eliminate the problem.
6. Take Care of Bone Health
We have already mentioned above that the maximum magnesium in the human body exists in bones. Some studies show that the deficiency in magnesium in the human body can cause people to suffer from osteoporosis (a condition that makes human bones weak). So, if you want to have strong bones, eat as much as possible magnesium supplements. According to a long-lasting study, those who consume less magnesium risk experiencing three times more bone fractures than those who regularly consume enough magnesium.
7. Help to Have Sound Sleep
People having insomnia can only understand the irritation of not being able to sleep properly. Insomnia is one of those problems that, if goes on for a longer period of time, can be problematic. However, you can improve your condition if you have insomnia or are sleep-deprived for nights.
Magnesium helps people to sleep properly because it helps to regulate multiple neurotransmitters directly associated with sleep. So, if people experiencing insomnia consume enough magnesium supplements regularly, they can take less time to fall asleep. A review shows that magnesium supplements helped to lower the time of falling asleep by seventeen minutes.
8. Decreases Inflammation
Inflammation is another common problem people face. Do you know why? Because low magnesium levels can increase the inflammation level in the human body, resulting in more chronic heart diseases. According to a study, the consumption of magnesium supplements decreases the level of C-reactive protein in the body, which works as a marker of inflammation.
9. Improve Heart Health
You might do a lot of things to keep a healthy heart. You might take a supplement with zinc or anything else. But when it comes to heart health, there is no substitute for magnesium. Regular magnesium intake can help lower the risk of multiple heart-related problems. For example, people consuming enough magnesium regularly run a lower risk of stroke, high blood pressure, and high cholesterol levels. But people having magnesium deficiency in the body do not have that privilege.
10. Better Exercise Performance
Do you know that your body needs more magnesium when you are active than when you are resting? Some studies show that magnesium supplements improve exercise performance in adults. Research shows that women consuming magnesium supplements regularly build more power and muscle mass.
Conclusion
Magnesium is one of those essential things in the human body that gathers less attention. However, it does not mean that it has no benefits. On the contrary, its presence influences our heart health, bone health, and not to mention our mental health. So, if you are considering taking magnesium supplements, talk to your doctor and take the necessary steps.
