Magnesium… a mighty mineral. Get plenty and simply live better.

Magnesium is one mineral that is often overlooked since we get it from so many sources. If you are deficient you will quickly realize just how wonderful it is. If you are a pregnant biological female, check with your doctor on your magnesium levels as they often drop during pregnancy because of high demand. Deficiency is rare in the USA, but optimal levels should be the goal. If you are biological female identifying as a male that is pregnant or a biological male that thinks they somehow got pregnant seek psychiatric help and get y0ur magnesium levels checked. As we will find out further down the post… magnesium may help out with mental health.  Let’s get rollin’ on the real magnesium meat and potatoes.

Magnesium is an essential mineral necessary for optimal, overall health. Although it’s found in a wide range of food sources, it’s also a popular supplement, thanks to its many purported benefits. Specifically, research suggests magnesium promotes better sleep, supports stress management and enhances the health of the heart and bones.

Health Benefits of Magnesium

Magnesium boasts a long list of potential health benefits and may be useful for helping treat a variety of conditions, ranging from constipation to insomnia. Read on for a few of the top magnesium benefits—as explained by experts.

May Help Manage Type 2 Diabetes

“Magnesium deficiency markedly increases diabetes risk,” says Jacob Teitelbaum, M.D., an integrative medicine physician based in Kailua-Kona, Hawaii and author of From Fatigued to Fantastic!. “Research shows that for every 100 milligram per day decrease in magnesium intake, there is a 15% increased risk of diabetes.”

Magnesium supplementation may also be beneficial for managing type 2 diabetes. This is because research shows it could play a role in regulating insulin—the hormone responsible for transporting sugar from the bloodstream to the cells—helping maintain healthy blood sugar levels. According to one review, magnesium supplementation may improve blood sugar in people with diabetes while also enhancing insulin sensitivity, enabling the body to use insulin more efficiently to help regulate blood sugar levels.

May Help Ease Constipation

“Certain forms of magnesium have long been used to help relieve constipation
and promote more regular bowel movements,” says Alyssa Pacheco, a registered dietitian in Assonet, Massachusetts who specializes in functional nutrition. For example, magnesium-based laxatives—such as milk of magnesia or magnesium citrate — are often used to ease constipation and promote regularity. They work by drawing water into the intestines, helping to soften hard stool and make it easier to pass.

One small 2021 study found that supplementing with magnesium oxide for 28 days improved the frequency of bowel movements and increased quality of life in people with chronic constipation. In another study, giving infants with constipation a magnesium-enriched formula led to significant improvements in stool frequency and consistency compared to a control group.

Might Improve Mental Health

“Optimal magnesium is critical for mental health,” says Dr. Teitelbaum. In fact, a deficiency in magnesium can cause a slew of symptoms, including mild anxiety and nervousness. Additionally, because magnesium is involved in regulating the body’s stress response, it’s believed that a deficiency in magnesium could increase your susceptibility to stress, which can contribute to depression. According to Dr. Teitelbaum, low magnesium levels have also been associated with other conditions like attention-deficit/hyperactivity disorder (ADHD) and autism.

A small 2017 study found that supplementing with magnesium chloride significantly improved symptoms of depression and generalized anxiety after six weeks. Similarly, another small 2017 study showed magnesium oxide supplementation could improve symptoms of depression in people with a magnesium deficiency. However, additional research is needed to understand how magnesium may affect other mental health conditions.

Assist with Sleep Regulation

“Magnesium levels have been shown to be associated with sleep quality in a number of studies,” says Dr. Teitelbaum. While it’s not completely clear how it works, researchers believe that magnesium deficiency could alter the sleep-wake cycle, leading to symptoms of insomnia. “Given the low cost and health benefits overall of supplementing magnesium, it is very reasonable to add magnesium to see if it helps one’s sleep,” continues Dr. Teitelbaum.

Although more research is needed, one study linked increased magnesium intake to better sleep quality and a reduced risk of short sleep duration. What’s more, another study showed magnesium deficiency could be associated with a higher risk of excessive daytime sleepiness in older adults.

Relief From Migraine Headaches

Because magnesium is involved in maintaining the health of the nervous system, a deficiency may cause neurological complications, including migraine. In fact, a 2021 analysis linked inadequate intake of magnesium to a greater risk of migraine headaches in U.S. adults ages 20 to 50.

According to Pacheco, research shows that taking 400 to 500 milligrams of magnesium could reduce migraine headaches. She adds that magnesium oxide is the most recommended form for treating migraines. One large review concluded that injecting magnesium intravenously could reduce migraine attacks within 15 to 45 minutes. Not only that, but supplementation with oral magnesium decreased both the frequency and intensity of migraine headaches as well.

Heart Health.

Magnesium may help protect heart health by reducing inflammation and maintaining the function of the cell membranes. Pacheco explains that magnesium might also improve heart health by reducing certain risk factors for heart disease, including blood pressure and blood sugar levels.

According to one study, magnesium supplementation decreased levels of LDL (bad) cholesterol in people with type 2 diabetes. Additionally, another review associated increased intake of magnesium with a reduced risk of several risk factors for heart disease, as well as linking higher levels of magnesium in the blood to a lower risk of heart disease and stroke.

 Strengthen Bones

Magnesium plays a key role in bone health; in fact, it’s estimated that about 60% of magnesium in the body is actually found in the bones. “Magnesium may help to increase bone density and reduce the risk of fractures,” says Pacheco.

Interestingly, one review of 12 studies linked increased magnesium intake with increased overall bone mineral density. Another study in people undergoing hemodialysis (a treatment for kidney failure) found that those with the lowest magnesium levels in the blood had a three times greater risk of fracture compared to those with the highest levels.

Sources of Magnesium

The obvious source that I will mention first is of course Legit’s Alkalinity Multivitamin. Helps you stay Healthy and in an alkaline state. It provides a nice boost of magnesium, but we all need more.  Check out these foods that supply us with a load of magnesium…

Potatoes,  Sweet corn,  Sweet peas,  Spinach,  Avocados,  Bananas,  Milk,  Yogurt,  Lima beans, Black beans, Almonds, Chia seeds, Pumpkin seeds, Peanuts and the list goes on…

Get your magnesium… Take your Legit Multi and Stay Healthy & Stay Legit.

 

 

Strictly opinion and not medical advice. Consult your doctor, pharmacist and/or nutritionist before starting/stopping any supplement or exercise program.