This is Why your Diet isn’t as Healthy as you Think
Vincent E. Cording Longevity Mentor and Author
Over 50? Energy lapsing in the afternoon, more aches & pains, slowing metabolism, changing hormones, hard to sleep all night? I help my high achieving clients overcome these challenges & rediscover their vitality.
This is the fourth most abundant mineral in the human body, playing several crucial roles in maintaining health across various systems, including the brain and body. Despite its importance, a significant number of people may not receive an adequate amount of magnesium, even when following a healthy diet.
Involvement in Biochemical Reactions
Approximately 60% of the body's magnesium is stored in bones, while the remainder is found in muscles, soft tissues, and bodily fluids, such as blood. Magnesium is present in every cell, and its presence is vital for cellular function.
One of its primary roles is serving as a cofactor, or helper molecule, in numerous biochemical reactions facilitated by enzymes.
Magnesium is involved in over 600 reactions in the human body, including:
Despite its essential role, studies indicate that around 50% of individuals in the United States and Europe consume less than the recommended daily amount of magnesium.
Enhancing Exercise Performance
Magnesium is also integral to exercise performance, with increased demands during physical activity—up to 10-20% more than when at rest, depending on the type of exercise. This mineral aids in transporting blood sugar to muscles and eliminating lactate, which can accumulate during exercise and cause fatigue.
Research demonstrates that magnesium supplementation can enhance exercise performance, particularly in athletes, older adults, and individuals with chronic conditions.
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For instance, volleyball players who took 250 mg of magnesium daily showed improvements in jumping and arm movement performance. Similarly, athletes who supplemented with magnesium for four weeks had faster running, cycling, and swimming times in a triathlon and experienced reductions in insulin and stress hormone levels.
Combating Depression
Magnesium is critical for brain function and mood regulation. Low magnesium levels have been linked to an increased risk of depression. A study involving over 8,800 individuals found that those under 65 with the lowest magnesium intake had a 22% greater risk of experiencing depression.
Some experts suggest that the reduced magnesium content in modern diets may contribute to cases of depression and other mental health issues. A randomized controlled trial in depressed older adults revealed that a daily intake of 450 mg of magnesium improved mood as effectively as an antidepressant.
Managing Type 2 Diabetes
Research suggests that approximately 48% of people with type 2 diabetes have low magnesium levels in their blood, which can impair insulin's ability to control blood sugar levels.
Additional studies have shown that individuals with a low magnesium intake face a higher risk of developing diabetes. For example, a 20-year study following more than 4,000 participants found that those with the highest magnesium intake were 47% less likely to develop diabetes.
Moreover, individuals with type 2 diabetes who took high doses of magnesium daily experienced significant improvements in blood sugar and hemoglobin A1c levels compared to a control group. However, these benefits are primarily observed in individuals who are magnesium deficient, underscoring the importance of tailored supplementation.
Lowering Blood Pressure
Magnesium supplementation has been shown to reduce blood pressure levels, particularly in those with hypertension. A study found that individuals taking 450 mg of magnesium daily experienced a significant decrease in both systolic and diastolic blood pressure.
However, these effects were not observed in individuals with normal blood pressure levels.
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Anti-Inflammatory Properties
Low magnesium intake is associated with chronic inflammation, a contributing factor to aging, obesity, and chronic diseases. Studies have found that children with the lowest magnesium levels in their blood also exhibited the highest levels of the inflammatory marker CRP (C-reactive protein), as well as elevated blood sugar, insulin, and triglyceride levels.
Magnesium supplements have been shown to reduce CRP and other markers of inflammation in older adults, overweight individuals, and those with prediabetes. Additionally, foods high in magnesium, such as fatty fish and dark chocolate, can help reduce inflammation.
Prevention of Migraines
Migraine headaches, often accompanied by nausea, vomiting, and sensitivity to light and sound, are debilitating. Research suggests that individuals who suffer from migraines are more likely to have magnesium deficiencies.
Some studies indicate that magnesium supplementation can prevent and alleviate migraine symptoms. In one study, a 1-gram magnesium supplement provided faster and more effective relief from acute migraine attacks than common medications.
Consuming magnesium-rich foods may also help reduce the frequency and severity of migraines.
Addressing Insulin Resistance
Insulin resistance, a leading cause of metabolic syndrome and type 2 diabetes, is characterized by the impaired ability of muscle and liver cells to absorb sugar from the bloodstream.
Magnesium plays a vital role in this process, and many people with metabolic syndrome are magnesium deficient. Additionally, the high insulin levels associated with insulin resistance can result in magnesium loss through urine, further depleting the body's magnesium levels.
Increasing magnesium intake can mitigate these effects; one study found that supplementation reduced insulin resistance and blood sugar levels, even in individuals with normal blood magnesium levels.
Easing Premenstrual Syndrome (PMS) Symptoms
Premenstrual syndrome (PMS) is a common condition affecting women of childbearing age, characterized by symptoms such as water retention, abdominal cramps, fatigue, and irritability.
Magnesium has been shown to improve mood, reduce water retention, and alleviate other PMS symptoms in affected women.
Safety and Availability of Magnesium
Magnesium is essential for maintaining good health. The recommended daily intake is 400–420 mg for men and 310–320 mg for women. Magnesium can be obtained from both dietary sources and supplements.
However, individuals with certain medical conditions or those taking specific medications, such as diuretics, heart medications, or antibiotics, should consult their healthcare provider before taking magnesium supplements.
Well-absorbed supplement forms include magnesium citrate, glycinate, orotate, and carbonate.
Dietary Sources of Magnesium
Many foods are excellent sources of magnesium, including:
Magnesium is a vital mineral that supports various bodily functions, from energy production to mood regulation. Ensuring adequate magnesium intake through diet or supplementation can provide numerous health benefits, including improved exercise performance, better blood pressure control, reduced inflammation, and enhanced mental health.