The Importance of Magnesium: Benefits, Deficiency, and Supplements
Magnesium is a vital mineral that plays a crucial role in maintaining our overall health. It is responsible for various functions in the body, including supporting cardiovascular health, strengthening bones, reducing depression and anxiety, improving sleep quality, activating vitamin D, and relieving migraine headaches. However, many people are unaware of the importance of magnesium and the potential risks associated with its deficiency.
According to Michelle Schoffro Cook, a Ph.D. holistic nutritionist and author of Super-Powered Immunity, magnesium is necessary for strong bones and teeth. It not only helps muscles relax but also ensures proper muscle movement. In addition, it acts as a natural anti-inflammatory and plays a significant role in cardiovascular health.
One of the key points emphasized by Schoffro Cook is that magnesium is not produced in the body and must be obtained from dietary sources. Unfortunately, many people fall short in their magnesium intake, putting them at a higher risk for various health problems. A deficiency in magnesium has been linked to cardiovascular disease, menstrual problems, and psychiatric disorders.
Research has consistently shown the numerous benefits of magnesium. For instance, it supports cardiovascular health by reducing the risk of high blood pressure. High blood pressure can lead to heart disease by making arteries less flexible and hindering blood and oxygen flow to the heart. Magnesium helps relax blood vessels, thus promoting a healthy heart. In fact, the Food and Drug Administration has acknowledged the relationship between magnesium and a reduced risk of high blood pressure.
Furthermore, magnesium plays a crucial role in bone health. Approximately 60% of the body’s magnesium is found in the bones and contributes to bone formation. Studies have demonstrated that individuals with higher magnesium diets have higher bone mineral density. Taking magnesium supplements has also been shown to improve bone mineral density and lower fracture risk.
In addition to its impact on physical health, magnesium has been found to have a positive effect on mental well-being. Several studies suggest that magnesium may help regulate mood and alleviate symptoms of depression and anxiety. Participants who received magnesium chloride experienced significant improvements in depression and anxiety symptoms within just two weeks. Researchers believe that magnesium reduces cortisol, the stress hormone, in the body.
Another benefit of magnesium is its ability to improve sleep quality. High cortisol levels can cause sleep problems, and magnesium’s cortisol-lowering effect helps counteract this. Additionally, magnesium naturally increases melatonin, the hormone responsible for regulating sleep-wake cycles. By increasing melatonin production, magnesium helps individuals feel more relaxed and rested, leading to better sleep quality.
Interestingly, magnesium also plays a role in activating vitamin D. Vitamin D has numerous benefits, including improving bone strength, immunity, and heart and brain health. However, magnesium is required to activate vitamin D by aiding enzymes in metabolizing it. Therefore, ensuring adequate magnesium levels is essential for maximizing the benefits of vitamin D.
For individuals who suffer from migraines, magnesium can be a game-changer. It acts as both a preventative and pain reliever for migraine headaches. Research has shown that magnesium deficiency can be a cause of migraines. In fact, magnesium sulfate has been found to significantly reduce the pain of migraines compared to prescription medications. Magnesium also helps regulate the chemicals that transmit pain and can alleviate the visual and sensory changes that often accompany migraines.
Unfortunately, the majority of people in modern society are at risk of magnesium deficiency due to mineral-depleted soil and a high need for the mineral. To combat this issue, Schoffro Cook recommends taking a magnesium supplement and incorporating magnesium-rich foods into your diet. Foods such as blackstrap molasses, seeds, seafood, grass-fed meat, organic dairy products, oatmeal, brown rice, and organic corn are excellent sources of magnesium.
Determining if you need more magnesium can be challenging through blood tests alone, as they only measure the amount of magnesium in the blood, which is a small percentage of the total magnesium in the body. However, individuals suffering from hypertension, diabetes, or neurological disorders may have a magnesium deficiency. Therefore, it is crucial to consult with a healthcare professional to assess your magnesium levels accurately.
When it comes to choosing a magnesium supplement, Schoffro Cook recommends forms such as magnesium glycinate, aspartate, ascorbate, or malate. These forms tend to have greater bioavailability and are better absorbed by the brain and muscles. It is also essential to select a research-backed brand that undergoes third-party laboratory testing and offers non-GMO varieties.
While magnesium is generally safe, it is advisable to consult with a doctor if you are pregnant, breastfeeding, have kidney disease, or any other serious health condition. High doses of magnesium can cause toxicity and may lead to increased bowel movements or diarrhea due to its laxative effect. Additionally, certain drugs may interact with magnesium, so it is best to check with a healthcare professional if you are taking any medications.
In conclusion, magnesium is a vital mineral that offers numerous benefits for our
