What are the benefits of magnesium
Magnesium is called “calm mineral” because of its numerous benefits, especially in aiding sleep and reducing chronic stress. One of the most notable advantages of magnesium is its ability to promote relaxation and calm. Individuals can experience the benefits of improved sleep quality and vitality.
This essential mineral plays a gigantic role in various bodily functions, including enzyme reactions, muscle movements, and the support of healthy bones and cells.It performs so many functions and it is almost working everywhere in the body including enzyme reactions, it is in bones, cells, and in muscle movements.
Acute magnesium deficiency can cause life threatening conditions. “Even though magnesium plays such an important role in so many different functions, it is not usually looked at in routine bloodwork.” according to Dr. Dana Habash-Bseiso, MD.
Furthermore, magnesium is also available in topical forms like creams, lotions and as well as supplements. In chelated forms magnesium is packed with other molecules for easy absorption. The chelated magnesium includes magnesium glycinate, magnesium citrate, magnesium taurate, magnesium malate and others. Senior Faculty Editor, Harvard Health, says that extra magnesium intake through supplements could be “helpful for the people.”
- Can magnesium help Heart Palpitations
- Does magnesium help with Brain Fog
- Does magnesium help you sleep
- Does magnesium lower blood sugar levels
- Does magnesium help Muscle recovery and building
- Does magnesium help with migraines
- Does magnesium increase sex drive
- Is magnesium good for women
- Can pregnant women take magnesium
- Is magnesium good for your skin
- Does magnesium help with constipation
- Can magnesium help in smoking cessation
- Which type of magnesium is best to take
Key takeaways
- Magnesium is a super mineral responsible for numerous body functions and has many benefits for heart, blood vessels, nerves, cells and metabolic diseases.
- Magnesium works as anti-inflammatory and antioxidant which benefits body wellness.
- Normal magnesium level is beneficial for controlling heart disease, high blood pressure, insulin resistance and more
Can magnesium help heart palpitations
Magnesium is intrumental in antioxidative pathways, and its deficiency is related to cardiovascular diseases like hypertension, cardiomyopathy, cardiac arrhythmia, artherosclerosis, dyslipidaemeia, thrombosis and diabetes. Saint Lukes Mid America Heart Institute, Kansas, US, writes in its article that magnesium deficiency should be carefully measured and diagnosed. Its found that magnesium deficiency is linked to many heart conditions and its timely diagnosis may prevent and also reverse some of the cardiovascular conditions.
For heart palpitations, magnesium functions by controlling the electrical signals passing inside the heart that makes the heart pump. In medical terms it is called “artioventricular node”, the palpitations are risen by some electrolytics parameters like Calcium and Potassium imbalance, magnesium controls it by Calcium balance, stress mitigation and adranaline control. With regards to; ‘what’ is the best magnesium for heart palpitations, generally magnesium taurate is recommended, for detailed comparison of Magnesium taurate and glycinate click here.
As an antognist, magnesium binds to calcium relaxing the blood vessels. It also, inhibits the platelets aggregation (clotting), decreasing the blood pressure and improving the endotheliel function. Magnesium suppreses the inflammation and reduces the plaque buildup inside blood vessels. The cholesterol balance is improved, reducing LDL and increasing HDL. It reduces the arterial calcification thus controlling artherosclerosis, simply put; magnesium is inversely proportional to coronary artery calcification.
Does magnesium help with Brain Fog
“Magnesium-rich foods might boost brain health especially in women "
University di Milano, article in the role of magnesium and neurodegeneration focusing the brain health says that magnesium is a vital component in the balance of brain cells and its function. Magnesium deficiency causes inflammation; a common denominator of most of the diseases, particularly, neuro-inflammation, a hallmark of neuro-degenerative disorders like mutiple sclerosis, Alzheimer’s and Parkinson’s diseases.
Harvard Health, said “eating more magnesium rich-foods lowers the risks of dementia”. People with 550 mg of magnesium each day had higher brain volumes, ageing makes brain shrinkage , and magnesium taken organically like leafy greens, legumes, nuts and whole grains contributing to almost 550mg of organic magnesium had better brian volumes, better brain function and lower risk of dementia.
Ageing, reduces the better absorption of nutrients through diet, hence, magnesium supplements are very helpful as we go old. Especially better for the people who are athletes, seniors and those associated or likely to develop brain diseases, sleep disorders, diabetes, cardiac diseases, anxiety and stress.
Does magnesium help you sleep
Magnesium does not makes you sleepy, as a “sedative”, rather it promotes “sleepiness”, by relaxing the nervous system, reducing anxiety and aiding muscle relaxation. It is not a sedative but an aid to sleep well. Using magnesium will help you “sleep faster and longer“.
It reduces inflammation of brain and helps in reducing cortisol known as the stress harmone . It supports the conversion of tryptophan into serotonin (the happy mood harmone) which inturns converts to melatonin, the sleep harmone. This improvises the quality of sleep, relaxation , good feelings and improves the mood. In seniors magnesium may increase the harmones ‘renin and aldosterone’ that helps adjust the age-related sleep disturbance.
The neurotransmitter ‘GABA’ relaxes the nervous system by reducing anxiety and stress. Magnesium activates these GABA receptors, reducing anxiety and promoting relaxation. Magnesium glycinate and magnesium threonate are commonly advised for sleep and brain health
" Almost immediately, I noticed that I was sleeping heavier "
Does magnesium lower blood sugar levels
Frequent urination is the reason of magnesium loss in diabetes. Magnesium improves insulin resistance assisting in lowering plasma glucose levels and inturn reducing the blood sugar, particularly Hb1Ac.
Diabetes cause the diabeteic induced neuropathy, muscle tingling and cramps. Research tells that magnesium can reduce fasting plasma glucose level, low density lipoprotein (LDL), plasma triglycerides, and systolic blood pressure. Magnesium supplementation has a favourable effect on the risk factors associated with type 2 diabetes.
Does magnesium help muscle recovery and building
" Magnesium helps in muscle building and damages due to strenous exercise"
Magnesium is actually a great muscle building supplement and almost essential for people who are atheletes, and doing strenous excercises. Studies says that magnesium is beneficial in muscle mass, power and performence. Magnesium is essential for protein synthesis and helps in building muscles. Adequate magnesium intake fix the age-related muscle loss, and it is associated with higher skeletal muscle mass. Aiding the muscle relaxation, reducing muscle pains and regulating contractions. Magnesium helps in metabolism of ATP and energy production, and it reduces muscle soreness and damage after intense training, enhancing overall body recovery.
It also help in moving blood sugar into the muscles and disposes lactate, generated during exercises. Lactate cause fatigue , infact, for seniors it is particulalry more beneficial, especially those with a deficiency.
Several studies, indicates that magnesium is associated with increased muscle mass and protection of muscles from damages during hard excercise.
Does magnesium help with migraines
The intake of magnesium may significantly reduce episodes of migraines, almost 40% reduction of episodes in some cases is possible. A consistent daily use for atleast 2 to 6 months may bring optimum results. Magnesium Glycinate is generally preferred because of better absorption and easy for stomach. It is useful for menstrual migraines also.
What is the best magnesium for migraines? Its never the same for everyone, it varies, for some people one kind could be better and and another type for someone else, it truly depends upon the person and his/her body response to it. Health physicians may recommend a certain type by considering many factors.
Does magnesium increase sex drive
Magnesium is an essential mineral that plays a direct and indirect role in testosterone and nitric oxide production , mental health, and libido.
Magnesium may have three indirect functions that supports sex drive, firstly it reduces stress by controling cortisol. Secondly by increasing free testosterones in men and thirdly by improving the blood flow. The reduction of stress, improving sleep quality definately helps in libido, better mood and sex-drive. These effects are not instantaneous a consistent intake of magnesium is essential for 3 to 6 months to achieve the balance. It may not be a direct cure for any sex related disease, and also not for any instant relief like ED.
Is magnesium good for women
Magnesium is helpful for women in post menopause, and it is also essential for maintaing bone density; reducing the risk of osteoporosis. Cortisol is reduced from 15 to 25% by magnesium in just 1 month of use, this reduction of cortisol is actually a calming effect.
It lessens the depressive symptoms, elevates the mood by supporting serotonin production. Promoting sleep and relaxation is helpful in managing post menopausal effects.
Can pregnant women take magnesium
University of Vermont, College of medicine, in its research says that the mechanisms of action of magnesium sulphate are unclear in a way, that these are multi-factorial, comprising of both vascular and neurological mechanisms. It is extensively used in eclampsia, magnesium may act as vasodilator and anticonvulsant in cerebrovasculature of brain. Magnesium sulphate is an effective treatment in prevention of eclampsia, by reducing peripheral vascular resistance and also for constipation caused during pregnancy. However, it is strictly under advice and supervision of health provider.
Is magnesium good for your skin
In a research by Chicago Medical School & Weill Cornell Medicine, the magnesium maybe excellent against the skin inflammation, skin repairs and it acts as a barrier to the oxidative damages. For various skin ailments like psoriasis, acne vulgaris, wound healing and skin ageing. Magnesium topical treatments and oral supplements both could be beneficial for skin balance in a variety of reasons according to the study.
Does magnesium help with constipation
Magnesium draws water from the surrounding tissues in the intestines, which is the “Osmotic effect”, thus hydrating the stool. The other effect is the relaxation of muscles which promotes bowel contraction and motility. Three types of combinations are used in this that are Magnesium Citrate, Magnesium Oxide and Magnesium hydroxide called milk of magnesia, falling in indirect benefit or additional benefit category besides its prime use.
Can magnesium help in smoking cessation
" Magnesium reduces the pleasurable effect of nicotine, reducing the number of cigerettes smoked "
Magnesium may help in smoking cessation by reducing nicotine withdrawal symptoms by balancing neurotransmitters and by reducing nicotine induced dopamine. It acts like NDMA receptor antagonist, which inturns reduce the pleasurable effect of nicotine reducing the number of cigarettes smoked.
Smoking is associated with many complex diseases, without going into the details of them it is best to quit smoking. Withdrawal of smoking makes your brain foggy, anxiety, irratibility and other withdrawal symptoms. The brain fog lasts upto 2 weeks after quitting smoking, irratibility and carving can persist for a month.
Nicotine leaves your body in 1 to 3 days from the blood stream and its by-product cotinene is cleared from the body within 3 to 4 days. The residual traces of nicotine like in the hair follicles may take longer time. Nicotine withdrawal reduces cortisol, a significant reduction in thyroxine/T4 leading to cognitive functions, heart rate alteration, depression and fatigue. Nicotine related dopamine reduction naturally reduces the feeling good, mood swings and other effects. Nicotine withdrawal also alters estradiol, progesterone, epinephrene/norepinephrene.
Magnesium may play balancing roles in thyroid harmones, cortisol, estrogen, testosterone and progesterone. Nicotine does releases dopamine and serotonin, thus feeling of alertness and high energy which keeps you awake. Magnesium may balance this by helping quit cigarettes.
Smokers often have lower magnesium levels, taking magnesium supplements balances the magnesium level in the body, which supports the nervous system and help to ease the withrdrawal symptoms. The calming effect of magnesium supports the body during smoking less number of cigarettes and withdrawal.
Which type of magnesium is best to take
" Best is to eat magnesium-rich foods"
First and foremost is the intake of magnesium naturally from magnesium rich-foods. People often read these on internet, but, usually forget to take them regularly. The are many delicious and life changing recipes for good natural magnesium.
Magnesium is found naturally in foods like these one below:
- Pumpkin seeds & other seeds
- In nuts like almonds & cashews
- Leafy greens, such as spinach and swiss chard
- Fish; salmon and halibut
- and many other natural foods
You can take magnesium supplements , over the counter (OTC), but it is strongly advised to consult a health provider before starting any minerals and supplements.
However, organic foods rich in magnesium are risk-free and naturally available.
FAQs
Do magnesium supplements cause weight gain?
No magnesium itself cannot cause fat-based weight gain, it contains zero calories. However few magnesium compounds does bring water retention into the intestines for better digestion, but this is a temporary effect.
Can I take collagen and magnesium together?
Yes, you can take collagen and magnesium together at different times. Collagen preferably at daytime and magnesium preferably at the evening time or as advised by the health provider.
Is magnesium good for sunburn?
Magnesium is good for soothing the inflammation caused by sunburn, and increasing cell repair. Magnesium supplements, natural magnesium found in foods, Epsom salt bath , magnesium oils and sprays are useful. There are several studies supporting the anti-inflammatory effects of magnesium.
Does magnesium lotion help with arthritis?
Magnesium may help in arthritis, by soothing the joint inflammation. However, its role is complementary as there are no scientific evidence supporting that magnesium cures arthritis. The magnesium supplements , organic magnesium in foods, topical lotions, oils does have soothing anti-inflammatory effects on body and joints.
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How long does magnesium take to work?
Magnesium supplements take from 30 min to several weeks to perform its work, this actually depends on several factors.
Incase of constipation, results from 30 min to 6 hrs are expected. For calmness of nervous system and sleep it can take 1 to 2 weeks atleast. Long term effects take more than that.
How long does magnesium stays in your system?
After about 8 to 12 hrs, the 50% of magnesium from supplements is cleared from the body
The remaning 50% goes out in a time duration of 24 to 48 hrs