Magnesium is super important for so many health issues. It's one of the basic supplements that almost everyone should take. Magnesium is the fourth most abundant mineral found in our body. It is essential to all living cells, and vital for numerous physiological functions. Magnesium is required for the production of ATP (the main source of energy in our cells) and the production of DNA, RNA and proteins.
Magnesium plays an important role in cell-to-cell communication. Over 300 enzymes require the presence of magnesium to function properly. Because of its positive charge, magnesium stabilizes the cellular cover (membranes). Magnesium can benefit even people who are not 'deficient'. To find out more about Magnesium check out Biosphere Nutrition Magnesium.
Health Benefits of Magnesium
1) Magnesium Can Improve Physical Performance
Magnesium is required for proper muscle function, both at rest and during exercise. Magnesium deficiency can impair exercise capacity and reduce physical performance. Magnesium depletion is associated with increased inflammation, muscle cell alterations, and impaired calcium balance in the cells. Magnesium supplements had a positive impact on performance in resistance exercise and improved performance in volleyball players, even though the players were not magnesium-deficient.
2) Magnesium Maintains Bone Integrity
Controlling and maintaining magnesium levels (homeostasis) is important for bone integrity, because both low and high magnesium levels have harmful effects on the bones. Lower magnesium intake is associated with lower bone mineral density, and promotes osteoporosis.In postmenopausal women, low magnesium intake has been correlated with more rapid bone loss or lower bone mineral density. Magnesium supplementation was beneficial in osteoporotic women.
3) Magnesium Reduces Blood Pressure
Magnesium supplementation has led to reductions in blood pressure of up to 12 points (mmHg). Magnesium increases the effectiveness of all drug classes that reduce blood pressure, and additionally decreases high blood pressure in patients on blood pressure lowering medications.
4) Magnesium Protects against Cardio-Vascular Disease
Magnesium is required for the normal electrical activity of the heart, and has beneficial effects on the cardiovascular system, by widening blood vessels, improving fat metabolism, reducing inflammation, and inhibiting blood platelet aggregation. Low magnesium and experimental restriction of dietary magnesium increase cardiac arrhythmias.
5) Magnesium Lowers the Risk of Diabetes and Insulin Resistance
Low magnesium levels play a role in the development of insulin resistance. Nondiabetic patients with low serum magnesium are significantly more likely to have insulin resistance, glucose intolerance and elevated insulin levels compared to patients with higher magnesium levels. Low magnesium has been implicated in the cause of liver disease, especially non-alcoholic fatty liver disease and nonalcoholic steatohepatitis. Both conditions are strongly associated with insulin resistance, as well as obesity, type 2 diabetes, elevated fat levels and high blood pressure.
6) Magnesium is Beneficial for Nerve and Brain Function
Elevation of brain magnesium can enhance learning and prevent overgeneralization of fear in rats. Magnesium supplements have been shown to significantly improve functional recovery in various neurological disorders. Magnesium supplements improved neurobehavioral, electrophysiological functions, enhanced nerve regeneration, and reduced inflammation in mice.
7) Magnesium Relieves Headaches and Migraines
Magnesium deficiency can lead to brain artery spasm and increased release of pain substances. Significantly lowered serum magnesium levels have been seen in migraine and tension headache sufferers.