There are many important electrolytes that are vital for the function of your body, and among the top three is magnesium.
Magnesium is second only to potassium as having the greatest impact in cellular function and is crucial for several enzyme systems as well as neuromuscular transmission.
While most of your body’s magnesium is found in the bones instead of the muscles, it plays several important roles in the health of your body and brain. Nonetheless, the average person is not getting enough magnesium despite a healthy diet.
Here are a few reasons why magnesium is important:
1. Magnesium plays a role in hundreds of biochemical reactions
Approximately 60 percent of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. Every cell in your body contains magnesium and needs it to function to help provide:
- Energy creation
- Protein formation
- Gene maintenance
- Muscle movements
- Nervous system regulation
2. Magnesium may help increase exercise performance
During exercise, a person’s body may need up to 20 percent more magnesium than when the body is at rest, depending on the intensity of the exercise. It does this by helping move blood sugar to the muscles and dispose of lactate, which can build up during exercise and cause fatigue.
3. Magnesium may help ward off depression
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression. One study that involved nearly 9,000 people under the age of 65 with a low magnesium intake had a 22 percent greater risk of depression.
Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness; however experts strongly urge more research on the topic.
4. Magnesium may help people living with Type 2 Diabetes
Studies suggest that nearly 50 percent of people living with Type 2 Diabetes have low levels of magnesium in their blood. Low levels of magnesium can impair insulin’s ability to keep blood sugar levels under control.
Further research indicates that people with a low magnesium intake have a higher risk of developing diabetes.
A study conducted in 2015 showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group.
5. Magnesium has anti-inflammatory benefits
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease. Magnesium supplements can reduce C-reactive Protein and other markers of inflammation in older adults, overweight people and those with pre-diabetes. At the same time, foods high in magnesium—such as fatty fish and dark chocolate — can reduce inflammation.
6. Magnesium can help prevent migraines
Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient. Research suggests that magnesium can prevent and even help treat migraines.
In one study, Magnesium in the Central Nervous System, utilizing 1 gram of magnesium provided relief from an acute migraine attack more quickly and effectively than a common medication. Magnesium-rich foods may help reduce migraine symptoms.
Food Sources:
- Avocado
- Spinach
- Swiss chard
- Halibut
- Mackerel
- Salmon
- Black beans
- Almonds
- Cashews
- Pumpkin seeds
- Dark chocolate
Making sure your body is getting the magnesium it needs is essential for maintaining proper health and well-being. While all of the foods listed above are great sources of magnesium, it is not always easy to obtain the optimal amount from your diet alone. Nova Vita Wellness Centers offers vitamin infusions such as our popular Meyers IV and Alleviate IV that contain magnesium and other important nutrients.
To learn more, schedule an appointment online today or give us a call at 512-387-5920, 512-200-7311.
