14+ benefits of magnesium

Magnesium is an essential macromineral, meaning that your body needs it for fundamental metabolic functions. According to Medical News Today, magnesium is involved in more than 300 enzymatic reactions in the body.
Once you understand the mineral’s role in bone, nerve, and muscle health, you won't ever get enough magnesium. Though recommended intake can vary based on age and gender, adequate consumption of magnesium can help increase your chances of experiencing the following benefits.
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1. Reduced anxiety
One of magnesium’s hallmark benefits is relief from anxiety and stress. This positive side effect has playfully labeled magnesium as “nature’s Valium” and the “ultimate chill pill.”
2. Less depression
Magnesium is a natural mood regulator and can decrease your risk of depression. A National Institutes of Health study revealed depression to be most prominent in participants with low levels of magnesium in their blood.
3. Quality sleep
Given its role in relaxation, magnesium can also help to foster quality sleep. According to The Sleep Doctor, the mineral helps to preserve proper levels of GABA, a sleep-promoting neurotransmitter.
4. Decreased muscle pain
Magnesium is one of the electrolytes known to help prevent muscle cramps. Consumption of magnesium through meals or supplements can help to stave off muscle aches and pains.
5. Less inflammation
Magnesium also has anti-inflammatory properties. A study from the National Institutes of Health concluded that magnesium was associated with lower levels of the inflammation marker CRP.
6. Migraine prevention
Though researchers argue about whether magnesium can cure headaches, adequate intake may prevent them. The American Migraine Foundation mentions that magnesium is most effective in patients who experience aura.
7. Reduced brain fog
Brain fog, or the inability to recall and absorb information at the usual speed, is a common symptom in those with a magnesium deficiency. Magnesium can help improve cognitive functions like memory.
8. Improved PMS symptoms
Some research has shown, according to WebMD, that magnesium may help soften PMS symptoms like fluid retention, bloating and breast tenderness. It can also help regulate cortisol levels, making it especially helpful during a time when hormones are fluctuating.
9. Increased energy
The energy molecule ATP relies heavily on magnesium in order to metabolize nutrients into energy. Fatigue is a common side effect of a magnesium deficiency.
10. Lower risk of diabetes
Magnesium also plays a role in glucose metabolism and control. As reported by Medical News Today, some studies have shown a correlation between magnesium and a lower risk of diabetes.
11. Stronger bones
Magnesium helps the body absorb calcium, the mineral crucial to bone health. Magnesium can strengthen bones and teeth and reduce the risk of osteoporosis.
12. Lower blood pressure
Magnesium may also help lower blood pressure and improve blood flow. One study revealed magnesium to have a small but positive impact on those with hypertension, or high blood pressure.
13. Alleviation of asthma
Though not a cure, magnesium is a natural remedy that makes airways less reactive through dilation and reduced inflammation. Those suffering from a severe asthma attack may be administered magnesium sulfate along with other medications.
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14. Constipation relief
A common ingredient found in many laxatives, magnesium can also help prevent constipation. The mineral can help to relax the intestinal muscles, as well as to soften stools and trigger bowel movements.

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