What Is Magnesium Used For?
What Is Magnesium Used For?
Magnesium is the fourth most abundant mineral in the human body and is involved in hundreds of biochemical reactions. Every cell in your body contains it and needs it to function. Unfortunately, 50% of people in the U.S. and Europe have suboptimal levels. In this short, 3-minute article we are firmly going to answer one of the most popular vitamin-related questions on Google: "what is magnesium used for?"
Magnesium Is An Abundant Mineral
Magnesium is the fourth most abundant mineral in the human body and plays a critical part in both the health of your body and brain. Studies show even if you have a near-perfect diet you still may not be getting enough of it. Just how important is magnesium and what exactly is magnesium used for? Well, like I mentioned earlier every single cell in your body contains it and needs it to function. In fact, magnesium is involved in over 600 reactions in the human body including:
- Energy creation
- Protein formulation
- Gene maintenance
- Nervous system regulation: Magnesium regulates neurotransmitters that send messages throughout your brain and nervous system.
- Muscle movement
Magnesium Fights Depression
Research has shown magnesium plays a critical role in brain function and mood, and low levels of magnesium are directly linked to an increased risk of depression. A study that included over 8,800 people found that individuals under the age of 65 with the lowest magnesium intake had nearly a 23% increased risk of depression. Supplementing with magnesium can effectively help reduce symptoms of depression and as studies show, the results can be substantial. For example, a controlled trial in depressed adults found 450 mg of magnesium each day improved mood and well-being more effectively than an antidepressant.
Magnesium Can Lower Blood Pressure
Magnesium supplementation has shown the ability to safely lower blood pressure in individuals with high blood pressure. A study that included a total of 48 patients with mild uncomplicated hypertension concluded, "oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension."
Magnesium deficiency can cause several changes that accelerate aging and hardening of arteries over time. Magnesium deficiency leads to low-grade inflammation and oxidative stress in blood vessel walls and this can cause dysfunction of the blood vessel that results in arterial stiffness which raises blood pressure.
Magnesium Has Anti-Inflammatory Benefits
Low magnesium intake has been directly linked to chronic inflammation which happens to be one of the main factors in aging, obesity, and chronic disease. In the same way, foods that are rich in magnesium like fatty fish and dark chocolate can reduce inflammation, so too can magnesium supplementation. In one study, in particular, children with the lowest blood magnesium levels were found to also have the highest levels of the inflammatory marker CRP. The children in the study also had higher blood pressure, insulin, and triglyceride levels.
Magnesium Can Help Aid & Prevent Migraines
Some migraine studies estimate that more than 12 percent of adults in the US suffer from migraines on a regular basis—or about 38 million people. Migraines, when they occur, can be absolutely debilitating—nausea, vomiting, sensitivity to light and noise is quite common. Some researchers believe that people who suffer from migraines are much more likely to be magnesium deficient compared to those who do not. One study that included 70 individuals found that those who supplemented with 1 gram of magnesium experienced greater and faster relief than those who consumed a common medication for migraine relief.
Magnesium Can Improve PMS Symptoms
Magnesium has been shown to improve symptoms of premenstrual syndrome which includes water retention, abdominal cramps, tiredness, and irritability. A 2010 study found that supplementing with a combination of magnesium and vitamin B-6 helped participant's ease their PMS symptoms including depression, anxiety, insomnia, and water retention.
Types of Magnesium
Magnesium Citrate - Magnesium citrate is one of the most popular and easily absorbed forms of magnesium in magnesium supplements on the market today. This form of magnesium binds to citric acid, which leads to a smaller amount of elemental magnesium per capsule.
Magnesium Oxide - In terms of magnesium digestion and absorption, magnesium oxide is likely the least absorbed because the oxide molecule is small and compact and delivers the highest percentages of elemental magnesium per dose, making it an effective option for those who want to take as few of capsules as possible.
Magnesium Glycinate - Magnesium glycinate is a gentle form of magnesium for individuals who are sensitive to other forms of magnesium as it is the least likely form of magnesium to cause a laxative effect (although all forms are unlikely). This is the form of magnesium (a complex blend along with malate and oxide) that is used in the Fitore Thought Calmer.
Magnesium Malate - Another gentle form of magnesium is magnesium malate. This form of magnesium is often recommended to people who suffer from fatigue and symptoms of fibromyalgia.
Magnesium For Anxiety
Studies suggest that taking magnesium supplements for anxiety can be quite effective. Researchers have found that feelings of fear and panic can be significantly reduced with greater magnesium intake. It is also important to note that the results aren't limited to generalized anxiety disorder. A 2017 review that included 18 different studies found that magnesium did in fact reduce anxiety.
According to review of studies one of the main reasons why magnesium may help reduce anxiety is that it can help improve brain function. Research shows that magnesium plays an instrumental role in regulating neurotransmitters which send signals throughout the brain and body. This is one of the many reasons why magnesium citrate is a key ingredient in the Fitore Thought Calmer™.
8 Foods That Are High In Magnesium
- Dark chocolate: Dark chocolate with 70-85 percent cocoa is a great source of magnesium, zinc, and iron.
- Avocados: Avocados are a heart-healthy, nutrient-dense, near sugar-free superfood that is loaded with magnesium.
- Nuts: (Almonds, cashews, and brazil nuts) Most nuts are a healthy source of fat, a good source of protein, and contain a solid amount of magnesium.
- Legumes: (Chickpeas and lentils) Legumes provide fiber, protein, carbohydrates, B vitamins, iron, copper, magnesium, manganese, and zinc.
- Seeds: (Flax, pumpkin, and chia) Seeds are a good source of protein, healthy fats, and magnesium.
- Fatty fish: Fatty fish, more specifically, salmon, is a great source of protein and inflammation-reducing omega-3 fatty acids, sugar-free, gluten-free, and a good source of magnesium.
- Whole grains: Whole grains are a great source of fiber and healthy carbohydrates, as well as magnesium.
- Tofu: Tofu is a high protein vegan and vegetarian option that is also high in calcium, iron, and magnesium.
Magnesium RDAs
|
Age |
Male |
Female |
|
Birth to 6 months |
30 mg |
30 mg |
|
7-12 months |
70 mg |
70 mg |
|
1-3 years |
80 mg |
80 mg |
|
4-8 years |
130 mg |
130 mg |
|
9-13 years |
240 mg |
240 mg |
|
14-18 years |
410 mg |
360 mg |
|
19-30 years |
400 mg |
310 mg |
|
31-50 years |
420 mg |
320 mg |
|
51 + years |
420 mg |
320 mg |
Magnesium Deficiency
What Is Magnesium Used For Overview
- Magnesium is the fourth most abundant mineral in the human body and is involved in hundreds of biochemical reactions. Every cell in your body contains it and needs it to function.
- Magnesium has been shown to improve symptoms of premenstrual syndrome which includes water retention, abdominal cramps, tiredness, and irritability. Magnesium can improve mood, water retention, and abdominal cramps.
- Research has shown magnesium plays a critical role in brain function and mood, and low levels of magnesium are directly linked to an increased risk of depression.
- Some migraine studies estimate that more than 12 percent of adults in the US suffer from migraines on a regular basis—or about 38 million people.
- Low magnesium intake has been directly linked to chronic inflammation which happens to be one of the main factors in aging, obesity, and chronic disease. In the same way, foods that are rich in magnesium like fatty fish and dark chocolate can reduce inflammation, so too can magnesium supplementation.
- You can increase your intake of magnesium through food, individual supplementation, and or the Fitore Nutrition Thought Calmer.
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