Magnesium is a mineral that supports many body processes, including mineral absorption, energy production, muscle and nerve function, and DNA production. It may help treat and manage health conditions like heart disease, bone health, and migraines.
Your body does not naturally make magnesium, so you need to consume it through your diet or with supplements. Having a balanced diet is important for maintaining good health.
1. Heart and Blood Vessel Disease
Magnesium acts as a vasodilator, meaning it widens the blood vessels, which can help lower blood pressure, which can help reduce your risk for heart disease and stroke.
Magnesium only decreases blood pressure by a small amount, so people with high blood pressure (hypertension) may benefit from taking other blood pressure-lowering medications along with magnesium.
2. High Blood Sugar and Diabetes
Consuming high amounts of magnesium is linked to a lower risk of diabetes, likely because magnesium can help metabolize glucose (sugar). Not having enough magnesium may also worsen insulin resistance, which can increase the risk of type 2 diabetes.
3. Constipation
Magnesium is the main ingredient in many laxatives. Different types of magnesium are commonly used to treat constipation, including magnesium citrate, hydroxide, oxide, and sulfate salts.
The recommended starting dose for constipation is 400-500 milligrams per day, based on how well you respond. Drink plenty of water when taking magnesium for constipation.
4. Bone Health
Magnesium plays a role in creating and strengthening bones. People with low magnesium levels are at a higher risk of osteopenia (lower than normal bone density) and osteoporosis (the more advanced stage of osteopenia).
Magnesium helps reduce the risk of bone fractures and osteoporosis, especially in postmenopausal and older women.
5. Migraines
Magnesium supplements may help reduce the frequency of migraines. It likely does this by reducing the constriction of blood vessels and reducing neurotransmitters that cause migraines.
While it may reduce migraine frequency, it's not clear if magnesium can prevent migraines or reduce the number of them.
6. Mental Health
Magnesium supplements may help ease stress and anxiety and treat symptoms of depression.
Research has found an association between low magnesium levels and mental health disorders like attention-deficit/hyperactivity disorder (ADHD), schizophrenia, and autism spectrum disorder.
7. Sleep Health
Magnesium is a popular supplement for supporting sleep. The mineral can help relax you and regulate your circadian rhythm (your body's sleep and wake cycle). The mineral may also help improve sleep quality and reduce daytime sleepiness, snoring, and waking up at night.
Can You Take Too Much?
The daily upper limit for magnesium in dietary supplements and medications is 350 milligrams (mg), not including magnesium naturally found in food.
Side effects associated with taking too much magnesium include diarrhea, nausea, abdominal pain, irregular heartbeat, and cardiac arrest. The risk for side effects is higher in people with kidney disease.
No comments:
Post a Comment