Nutrition experts have revealed that magnesium often does not receive the same attention as other vitamins and minerals, despite playing a central role in supporting overall body health, particularly in improving blood sugar management and supporting neurological and mental balance.
اضافة اعلان
According to the U.S. National Institutes of Health, magnesium naturally occurs in many foods and is essential for more than 300 biochemical reactions in the body, including regulating muscle and nerve function, controlling blood sugar levels, and helping manage blood pressure. Statistics indicate that around 50% of Americans do not consume the recommended daily amount of this mineral, according to the U.S. magazine Prevention.
Multiple Benefits
Nutrition experts note that one of magnesium’s key health benefits is its ability to improve the body’s handling of sugar, as it plays an essential role in supporting the function of insulin, the hormone responsible for regulating blood glucose levels. When sufficient magnesium is available, insulin works more efficiently, helping the body maintain better blood sugar control.
Magnesium also helps reduce stress and tension, as psychological pressure increases the body’s magnesium consumption. Conversely, magnesium can lower the release of stress hormones, such as cortisol, acting as a natural calming agent that helps maintain balance in the body’s response to daily stress.
Magnesium’s benefits are not limited to physical health; it also supports mental well-being by regulating neurotransmitters that affect mood and emotions, which may explain why adequate magnesium intake is linked to lower feelings of anxiety and depression in some people.
For bone health, magnesium is essential, as a large portion is stored in the skeletal system. It helps regulate calcium and vitamin D levels, both of which are crucial for maintaining bone density and reducing the risk of fractures.
Research also indicates that magnesium deficiency may be linked to an increased risk of headaches and migraines, as the mineral affects nerve signaling and the dilation of blood vessels in the brain, helping prevent headache episodes in some individuals.
Regarding cardiovascular health, magnesium aids in relaxing blood vessels and improving blood flow, which may help lower blood pressure, particularly in people with hypertension who are also magnesium-deficient. Experts suggest that obtaining magnesium from food sources is especially beneficial in this context, as magnesium-rich foods often contain fiber and antioxidants.
Nutrition specialists also highlight magnesium’s potential role in improving sleep quality, as it helps relax muscles, calm the nervous system, and regulate a neurotransmitter associated with relaxation and deep sleep, allowing some individuals to notice significant improvements in sleep when taken in the evening.
For digestion, certain types of magnesium, such as magnesium citrate, can stimulate bowel movements due to their mild laxative effect and are often recommended for evening consumption to work by the next morning.
Natural Sources
Experts emphasize that getting magnesium from food remains the best option. Key sources include pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, whole grains, soy milk, black beans, peanut butter, potatoes with skin, brown rice, and plain yogurt.
Regarding magnesium supplements, experts advise against taking them without medical consultation, particularly since some medications—such as certain antibiotics, diuretics, antacids, and osteoporosis drugs—may interact with them. Overuse of supplements can also cause side effects, including diarrhea, nausea, and stomach cramps, and may affect the balance of other minerals in the body.
The National Institutes of Health recommends that adult women consume 310 to 320 mg of magnesium daily, while men are advised to take 400 to 420 mg per day.
