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From reducing diabetes risk to relieving migraines, 6 conditions for which magnesium can work wonders.
Magnesium deficiency can lead to many health problems, including high blood sugar levels, migraines, increased risk of fractures, and even heart disease. And so, doctors recommend taking magnesium supplements for proper mineral absorption, energy production, muscle and nerve functions, and DNA production. Read on to know its various benefits.
Magnesium plays a major role in glucose metabolism and low levels of the nutrient can worsen insulin resistance.
Magnesium is involved in many body processes, including mineral absorption, energy production, muscle and nerve function, and DNA production. Experts say that more than half of the magnesium in your body is located in the bones, while the rest is found in soft tissues.
While your body doesn’t naturally make magnesium, you need to consume it through your diet or supplements. Foods rich in magnesium include green leafy vegetables, fortified breakfast cereals, seeds, nuts and some types of dairy products.
This macronutrient is helpful in the treatment and management of many health conditions, some of which are:
diabetes
For people who have diabetes and have frequent problems with high blood sugar levels, magnesium supplements work like miracles. Magnesium plays a major role in glucose metabolism and low levels of the nutrient can worsen insulin resistance, increasing the risk of developing type 2 diabetes.
And so, experts recommend adding 100 mg of magnesium daily to your diet to reduce the risk of diabetes by 15 percent.
constipation
Magnesium is one of the main ingredients used in many laxatives, including magnesium citrate, hydroxide, oxide, and sulfate salts. Doctors say to avoid adverse side effects; You should use the nutrient for some topical constipation remedies along with drinking plenty of water.
According to experts, the recommended dosage of magnesium for constipation is 400-500 mg per day – however, this should be done only in consultation with your doctor.
migraine
Studies have shown that magnesium supplements reduce the frequency of migraines by reducing the constriction of blood vessels and the influx of neurotransmitters that cause severe headaches.
Some experts recommend taking magnesium supplements up to 600 mg daily to reduce the frequency of migraines, but this should always be done with a doctor’s prescription.
Heart
Magnesium controls and treats many heart conditions by acting as a vasodilator, which widens the blood vessels to reduce blood pressure levels. Lowering your blood pressure can help reduce your risk of heart disease and stroke.
For magnesium doses ranging from 243-973 mg per day, you may benefit from lowering your blood pressure levels by approximately 2.2 mmHg.
bone health
Magnesium also helps in bone formation and regulation of bone strength. According to research, people who have low magnesium levels have a higher risk of osteoporosis, a degenerative bone problem.
Magnesium also reduces the risk of bone fractures and osteoporosis, especially in postmenopausal and older women.
anxiety and depression
Magnesium supplements reduce symptoms related to high stress and anxiety. The mineral does this by affecting chemical messengers in your brain, thereby treating depression-related symptoms.
According to studies, there is also a link between low levels of magnesium and disorders such as attention-deficit/hyperactivity disorder (ADHD), schizophrenia and autism spectrum disorders.
Risks of consuming too much magnesium
Doctors say the maximum upper limit for magnesium in dietary supplements and medications for all adults is 350 milligrams — which does not include magnesium found naturally in food. However, to avoid any side effects, you should not consume magnesium supplements exceeding this limit unless recommended by your doctor.
Side effects associated with taking too much magnesium include:
- Diarrhea
- nausea
- stomach pain
- irregular heartbeat
- heart failure
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