Health Benefits of Magnesium

I found out about all of the amazing benefits that magnesium holds because my natural levels depleted after a 5K run a few years back. Low magnesium levels usually don’t cause symptoms, but I found out that those nagging muscle cramps I was experiencing leading up to the run were due to low magnesium. The crazy thing is, you may not be getting enough magnesium even if you’re eating a healthy diet. In fact, studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.

What is magnesium?
Magnesium is a chemical element (Mg) that is one of the electrolytes our body needs and plays crucial roles like supporting muscle and nerve function and energy production.

What are the signs of low magnesium?
Fatigue, muscle spasms or weakness, loss of appetite, nausea. If your low magnesium levels are not caught early, you could experience personality changes, abnormal heart rhythms and seizures.

How much magnesium do I need?
It is recommended that people have about 400 mg of magnesium a day.

What are good sources for magnesium?
• Avocado
• Spinach
• Pumpkin seeds
• Dark chocolate
• Black Beans
• Quinoa
• Almonds
• Cashews
• Supplements

What are the benefits of taking magnesium?
• Promotes a healthy heart
• Healthy bones
• Helps convert food into energy
• Creates new proteins from amino acids
• Helps create and repair DNA and RNA
• Is part of the contraction and relaxation of muscles
• Regulates neurotransmitters, which send messages throughout your brain and nervous system
• May boost exercise performance
• Helps move blood sugar into your muscles and dispose of lactate
• Fights depression
• Benefits people with type 2 diabetes
• Can lower blood pressure
• Has anti-inflammatory properties
• Assist in preventing migraines
• Improves PMS symptoms
• Reduces insulin resistance

Hopefully this has helped you to see why it’s important to stay on top of your magnesium levels and ensure you’re getting the proper values each day.

Mayo Clinic
Academy of Nutrition and Dietetics

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