Evidence-Based Health Benefits of Magnesium Discovered by Grill Heat Aid
Magnesium is one of the most essential minerals for staying healthy and is required in a high number of reactions in the body. These consistent health benefits aid towards nerve senses, temperature, detox, energy, and the formation of healthy bones and teeth so the use of supplements to maintain the correct level of Mg is something we recommend to all. Magnesium chloride is primarily used to supplement your dietary intake of magnesium. While it doesn't "treat" conditions per se, it can help overcome magnesium deficiency and, by doing so, improve or restore certain physiological functions. Doctors and health specialists have and will always praise the importance of including adequate amounts of vitamins and minerals amongst our daily diet. Zinc, calcium, and magnesium are three of the most important minerals essential for good health. Mg aids in the absorption of calcium by the body, while zinc actively assists towards supporting the body’s immune system.
The best sources of magnesium are nuts and seeds, dark green vegetables, whole grains and legumes. Magnesium is also added to some breakfast cereals and other fortified foods.
- Sunflower seeds, dry-roasted, ¼ cup: 128 milligrams
- Almonds, dry-roasted, ¼ cup: 105 milligrams
- Sesame seeds, roasted whole, 1 oz: 101 milligrams
- Spinach, boiled, 1 cup: 78 milligrams
- Cashews, dry-roasted, 1 oz: 74 milligrams
- Shredded wheat cereal, two large biscuits: 61 milligrams
- Soymilk, plain, 1 cup: 61 milligrams
- Black beans, cooked, ½ cup: 60 milligrams
- Oatmeal, cooked, 1 cup: 58 milligrams
- Broccoli, cooked, 1 cup: 51 milligrams
- Edamame, shelled, cooked, ½ cup: 50 milligrams
- Peanut butter, smooth, 2 tablespoons: 49 milligrams
- Shrimp, raw, 4 oz: 48 milligrams
- Black-eyed peas, cooked, ½ cup: 46 milligrams
- Brown rice, cooked, ½ cup: 42 milligrams
- Kidney beans, canned, ½ cup: 35 milligrams
- Milk, whole, 1 cup: 33 milligrams
- Banana, one medium: 33 milligrams
- Bread, whole-wheat, one slice: 23 milligrams.
- Magnesium is an essential mineral that influences hundreds of vital physiological processes related to heart, nervous system, and muscle function
- Despite its importance, roughly two thirds of Americans do not consume the recommended amount of daily magnesium
- Chelated magnesium supplements are an effective way to meet your daily magnesium needs by maximizing absorbability and usability
Dosage and Preparation
Magnesium chloride supplements are available as tablets, capsules, and powders with doses ranging from 200 milligrams (mg) to 500 mg. They are used to help meet your Recommended Dietary Allowance (RDA) of magnesium as outlined by the Office of Dietary Supplements.
If you are taking a magnesium supplement greater than 350 mg per day, it is recommended that you do so under medical supervision. Magnesium toxicity is rare, but high doses are more likely to cause nausea, vomiting, and dizziness. Magnesium supplements are meant to bolster your dietary intake, not act as a substitute for a healthy diet.
Prevents Cardiovascular Diseases: One of the most important benefits of magnesium is that it is associated with lowering the risk of heart diseases. Dietary surveys have suggested that sufficient magnesium intake may reduce the chance of having a stroke. Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of problems after a heart attack. Therefore, consuming the recommended amounts of magnesium dietary supplements might be beneficial to the cardiovascular system.
Reduces the Risk of Diabetes: Studies show that individuals with a magnesium deficiency have a risk of developing type 1 and 2 diabetes. Magnesium aids towards carbohydrate digestion and allows the release of insulin, helping control blood glucose levels. It has been proven that for every 100 milligrams of increase in magnesium daily intake, there can be a 15% decrease in the risk of developing type 1 and 2 diabetes.
Blood Sugar Balance: Magnesium helps manage insulin levels in the body and can prevent blood sugar spikes and crashes from occurring. It also plays a large role in blood pressure control, preventing high blood pressure from occurring, especially when combined with enough potassium in the diet. This does two things: controls stress that can elevate insulin levels and improves overall blood pressure that, when out of control, increases insulin resistance and can cause type 2 diabetes to occur more easily.
Depression: Magnesium is essential for proper brain function and mood regulation. Research indicates that without enough magnesium, you are more prone to depression. According to the Depression and Bipolar Support Alliance, major depressive disorder impacts 14.8 million American adults. In one study of over 8,00 people, researchers found that those 65 years old and under with the lowest intake of magnesium had a 22 percent increased risk of developing depression.
Anxiety: No one likes being anxious. If you find you are frequently in this state, you may want to try increasing your magnesium. Low magnesium levels have been attributed to an increase in anxiety. According to research, a diet low in magnesium changes the types of bacteria present in the gut and alters anxiety-based behavior.
Heart Health: Studies indicate that even having a slightly reduced level of magnesium can cause severe changes in how the heart, blood vessels, blood cells, and other tissues function. Magnesium is critical for proper electrical and mechanical functioning within tissues such as nerves and muscles (such as the heart), and blood vessels.
Migraines: Research has shown that low brain magnesium is evident during a migraine attack. One study found that a regular intake of magnesium reduced the frequency of migraine attacks by just over 41 percent. Another study found that taking a magnesium supplement daily can help prevent menstrual-related migraines.
Brain Power: Research has shown that mice given extra magnesium had better working memory, long-term memory, and a greater ability to learn. According to head researcher Dr. Liu, “Magnesium is essential for the proper functioning of many tissues in the body, including the brain and, in an earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells.”
Preventive Health: Without the presence of magnesium in the body, energy could not be produced or used in the cells, muscles could not contract and relax, and key hormones could not be synthesized to help control vital bodily functions. It is not surprising, then, the role that magnesium has been shown to play in the prevention of common diseases and conditions. Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
Hypertension: High magnesium intake has been shown to reduce the risk of developing hypertension. A study by the Harvard School of Public Health examined 30,000 male health professionals without high blood pressure. Lower risk of hypertension was associated with diets with increased magnesium and dietary fiber. Among those who did not develop hypertension during the four-year study, higher dietary fiber, magnesium, and potassium were related to decreases in systolic and diastolic blood pressure, with increases in systolic and diastolic figures connected to lower intakes of magnesium and related nutrients.
Preeclampsia: Intravenous doses of magnesium are a standard treatment for preeclampsia, a form of pregnancy-induced hypertension. In 2002, the international Magpie Trial of 10,000 women confirmed the use of magnesium to be effective in preventing the progression of preeclampsia to eclampsia and its accompanying eclamptic seizures. Among those treated with magnesium, the risk of eclampsia was reduced by 58%.
Asthma: Magnesium has shown promise in the short-term treatment of asthma attacks. It is postulated that magnesium relaxes smooth muscles at the bronchial level, in the same manner, it acts on smooth vascular muscle (blood vessels), by blocking excess calcium through its influence on calcium channels across cellular membranes. In a review of seven trials examining intravenous emergency room magnesium for patients with acute asthma, it was found that magnesium is safe and beneficial for those patients presenting with severe acute asthma. In severe cases, peak expiratory flow rates (PEFR) were improved by 52 L/min and forced expiratory volume (FEV1) by 10%.
Diabetes: The impact of magnesium supplementation on late-onset diabetes is actively under study, and a number of studies have recommended supplementation as a means of improving glucose handling in those diagnosed with diabetes mellitus. One such study, published in the American Journal of Clinical Nutrition, found that daily magnesium supplements activate glucose transport, improve the behavior of hormone regulators, and improve overall oxidative glucose metabolism.
Build stronger bones: While many people know that calcium and vitamin D are essential for building bones, few realize that magnesium is just as important. In fact, boosting calcium levels without adding in magnesium could be less effective — and could actually increase the possibility of developing heart disease. “In bone health, it’s important to keep a balance of 2:1, of calcium to magnesium,” Antine says. “If you are supplementing with a calcium supplement that doesn’t contain magnesium, you may be disturbing the 2:1 balance.”
Reduce inflammation: Chronic inflammation has been linked to everything from an increased risk of cancer to cardiovascular disease and other chronic illnesses. And taking in enough magnesium could go a long way toward quelling inflammation. In fact, studies have found that chronic inflammation often goes hand in hand with magnesium deficiencies — and that boosting magnesium intake improves the symptoms.
Relieves Insomnia: Lacking time with the Sandman? Many of us don’t sleep well. In fact, nearly 50% of older adults have insomnia, with difficulty getting to sleep, early awakening, or not feeling refreshed when you wake because you didn’t sleep soundly. This is partly due to changes in your circadian rhythms, and lifestyle factors, but also from decreased nutrients. You may have heard that magnesium helps you sleep. In fact, it’s a key nutrient for sleep that must be eaten or taken in supplements and properly absorbed to get a good night’s shut-eye. Magnesium prepares your body for sleep by relaxing your muscles. It also helps to “shut your mind off,” and calms your nerves by regulating two of your brain’s messengers called neurotransmitters that tend to keep you awake.
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