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Health Benefits of Magnesium

Magnesium is extremely important for your health because it is needed for more than 300 biochemical reactions in the body. Magnesium is fourth most prevalent mineral in the body and is partially responsible for countless aspects good, sound health. Roughly 50% of our body’s total magnesium is stored in our bones, while the remaining part of magnesium is predominantly found in the cells of body tissues and organs. Only 1% of magnesium is available in blood, although the human body is very good at regulating a constant level of magnesium in the blood.

Magnesium is needed to keep muscle and nerve functions normal and to keep the heart beating rhythmically. It also helps to support a healthy immune system, and keeps bones strong. Magnesium is important in terms of regulating blood sugar levels, thereby promoting normal blood pressure. Magnesium also supports energy metabolism and protein synthesis. Magnesium has a positive effect on the treatment of disorders such as cardiovascular disease, hypertension, and diabetes. Dietary magnesium is absorbed in the small intestines and is excreted through the kidneys.

Sources of Magnesium

Natural sources of magnesium include sea vegetables, leafy vegetables such as spinach, and whole grains that are usually major components of a person’s regular diet. Some other vegetables that can be classified as rich magnesium sources include tomatoes, beet greens, broad beans, lima beans, artichokes, sweet potatoes, buckwheat flour, pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal and chocolate. Also, you can consume dairy products such as milk and yoghurts, as well as non-vegetarian products like fish to acquire magnesium. Whole wheat bread containing bran and germ has twice the magnesium content compared to white bread. Water also has a high magnesium content; hard water has more magnesium than soft water, although hard water is not good for the body, especially the kidneys.

GreenvegetablesSymptoms of Magnesium Deficiency

The deficiency symptoms of magnesium include pain in the neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasms, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching and Raynaud’s spastic vessels.

When you are under stress, your body tends to quickly deplete its stores of magnesium. One very common symptom of magnesium deficiency is chocolate cravings, since chocolate is rich in this essential mineral. Magnesium deficiency can be a major cause behind diabetes, depression, and menopausal symptoms.

Health Benefits of Magnesium

Health benefits of magnesium include the maintenance of bodily nerves, muscles and bones. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining a normal heart beat and is used by doctors to treat irregularities in heart rhythm. Other health benefits of magnesium are its positive impact on reducing osteoporosis, eclamptic seizures, and maintenance of sugar level, as well as its positive effects on asthma, diabetes, constipation, back pain and various psychiatric disorders.

Medical and health specialists often highlight the importance of including adequate vitamin and mineral intake to our daily diet. Magnesium is one of those essential minerals that aids the human body in absorbing calcium and plays an important role in the formation and strengthening of teeth and bones.

Prevents Asthma – Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.

Keeps bones healthy - Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. Magnesium helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. Magnesium, along with calcium and Vitamin D, should be taken throughout the developmental years and adulthood, since it eliminates the chances of developing osteoporosis when you get older.

Essential during pregnancy - Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of magnesium supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.

Treats back pain and cramps – Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. As mentioned earlier, magnesium also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Symptoms of cramps in the legs, as well as general fatigue are traditional symptoms of magnesium deficiency. Therefore, proper intake of magnesium supplements acts as a cure for chronic leg cramp problems.

Prevents heart attack – Deficiency of magnesium can result in heart disease, often leading to fatal results. Deficiency of magnesium brings a long list of hazards to your heart. Magnesium protects the heart from irregular heartbeats and tenderly shields your heart from damage, particularly from muscle stress. Magnesium actually calms the nerves and mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation, all of which can put undue stress on various parts of your cardiovascular system.

Prevents constipation – Magnesium provides quick relief from constipation, and a high dose of water-soluble magnesium supplements is known to bring sound relief for even the most severe constipated state. This laxative property of magnesium relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels. Magnesium also has another property of attracting water, which in turn softens the stool and helps it to pass easily.

Prevents diabetes and regulates sugar level – The health benefits of magnesium extend to diabetic patients also, as this mineral helps to regulate the insulin reaction to blood sugar levels. Magnesium supplements are vital for all diabetic patients as many of them suffer from magnesium deficiency. Magnesium aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Cures psychiatric disorders – Magnesium is known to cure some of the worst forms of psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitation.

Cures migraines – Migraine attacks badly affect many Americans, especially, females.  Magnesium supplements and liquids considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

magnesiuminfographicProduces collagen - Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Absorb minerals – Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.

Activates enzymes – Magnesium also helps to boost the energy production in the body and it promotes the activation of enzymes to create cellular energy.

Controls bladder functions – Many people who have blabber problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections, or sometimes interstitial cystitis; however, regular intake of magnesium can bring great relief to these ailments.

Dosage and side effects

The importance of magnesium is still not widespread or “common knowledge”, so many people ignore the importance of magnesium consumption in their diet. Most dietitians recommend 250-350 mg per day of magnesium supplement for adults.

The side effects of magnesium are very rare, but it is important to cover them.  Too much magnesium often leads to diarrhea, and most of the serious effects of excessive magnesium intake results because magnesium has a laxative quality. However, if you take magnesium in the form of nutritional supplements, there are fewer chances of such side effects.  People with kidney disease should avoid taking magnesium supplements without talking to a doctor.

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  1. Carlos Malagon says:

    Excellent article….Thank you!!!!!

  2. Syed Aziz says:

    Thanks. Magnesium Import information

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  4. stacey says:

    blabber problems ?

  5. Mark Tennis says:

    I'm 48 years old. Starting in April-May of 2012, I began to wake up frequently at night to use the bathroom. The number of times I woke up gradually increased to about two to five times a night.

    I'm usually very skeptical of the claims of supplement makers. I take a multivitamin, cinnamon to reduce my blood sugar and niacin to reduce my triglycerides. (Both were recommended by my doctor). After doing much research online, I suspected that my problem was due to Benign prostatic hyperplasia (BPH)–a common condition of men 50+ yrs old. During a doctor's office visit, I asked him about taking a supplement. He was positive about trying a supplement to relieve my waking up at night to go to the bathroom.

    I researched several different brands and decided to try the Dr Max Powers Prostate Supplement. Within a week and a half of starting the supplements, I was only waking once or not at all at night. I've been taking the supplements for about 4 months now and recommend them.

  6. very useful tip for asthma.

  7. nice to know about the importance of magnesium.

  8. Donya Hau says:

    Ann…my rheumatologist already has me on D3 & B12 & Biotin plus calcium & coconut oil. The magnesium has just helped tremendously in such a short amount of time. Jennifer…I highly recommend it!!! 250 mg a day

  9. Donya Hau says:

    have suffered from insomnia since my hysterectomy 5 yrs ago…& like many of you…Doctor just kept prescribing sleeping pills…ambien & lunest & one psychotic tranquilizer…I couldn't stand the way they made me feel so I just got used to going on maybe 4 hours of sleep a night if I was lucky…I also suffer from scholiosis…after only taking the magnesium 4 days…I started sleeping so soundly I didn't even hear my husband's alarm go off nor did I hear him leave the house in the morning…I am now getting a minimun 6-7 hours of sleep per night after only a week & a half…& my back aches have improved….just wondering why my doctor never prescribed this earlier!

    • Billie Ivey says:

      I have trouble sleeping too since my hysterectomy but didn't put the 2 together. My dr put me on magnesium, vitamin e, b100, and potassium. This was after finding problems with my thyroid. I took them for a while but quit taking them, not a good pill taker, guess I need to get back on them.

    • Heather Johnson says:

      That's interesting. I had one in October and have never felt better. I basically bled out and passed out cold at work after YEARS of bleeding and adult diapers.. Pilates makes me sleep like a rock, like I am drugged. I LOVE IT.

    • Lauren Pluchino Boatman says:

      Yoga is another great way to help ailments.

    • Julia Rogers London says:

      My dentist had originally mentioned magnesium to me, then rheumatologist agreed.

    • Jennifer Towell says:

      maybe I should give it a go!

    • Robin Trail says:

      I'll tell you why your dr never told you about it….IT'S NATURAL…not some crappy synthetic med that they get kickbacks for when they prescribe it…THAT's why he NEVER told you!

    • If I might also suggest adding vitamin c and d3. Good stuff.

  10. Couldn't agree more, I'm a very physically active person and I was getting more run down and fatigued without really recovering, on the advice of a Trainer I increased intake through diet and began taking a supplement 5-HTP, the results so far have been excellent with better recovery and more energy, my sleep is also gradually improving as is symptoms of IBS..
    Anyone with the symptoms above should deffo give it a try.

  11. Suzanne Flowers says:

    magnesium supplement, very good. added bonus – produces collagen – :)

    • Damien Roper says:

      i take it every day….it's awesome.

    • KYm Rowe says:

      Yeah I went to doctors for insomnia n after 5min consults they just kept prescribing different sleepin tablets which made my head even drowsier but did nothin for the reason I couldn't sleep, my mind was already relaxed but it was my jittery restless body that kept me awake. Went to natrapath who actually asked questions n looked at my diet n lifestyle, she got me onto magnesium/ calcium supplements n gave me list of foods that contained it, I now sleep awesomely just from change of diet n only take supplements now occasionally. Change of diet also fixed my chronic fatigue, that doctors kept sayin wad depression n gave more pills for that also didn't work. So many health issues caused by lackin nutrients. Doctors really should know this hey, it seems obvious :/

  12. I use magnesium sulfate in tablet and spray. Spray is called magnesium oil. I use it in conjunction with 1/2 tsp baking soda on empty stomach in the morning. Bs and ms combined alkalize the body and kill bad bacteria, yeast and viruses. It boosts your immune system lile you would not believe. Bugs cant live in alkaline environment. Also, rinse nose using a jala neti with warm water and a tsp of bs-especially when you are around people sneezing on you. One last thing, google premature ejaculation and magnesium sulfate if this is an issue. I spray it on my scrotem and go forever now.

  13. I've been taking 'Healtheries' chelated magnesium tablets 1 per day for over a month along with a teaspoon of cold pressed virgin cocounut oil and my bad headaches/migraines have diminished considerably! I've even gone off the antidepressants my doctor put me on a couple of years ago because they were'nt helping at all. In fact I was getting more bad headaches! I feel heaps better.

  14. Lisa Anderson says:

    I just started taking this, my new cardiologist put me on it and I had no idea why….have no idea why I was not told to take it yrs ago…it is amazing the diff it has made in just 2 days of taking it. with my heart, migraiins, mood, and back pain! I highly reccomend it!

  15. I am going to try it to help with my diabetes.

  16. Bah Mamadou Bank Mondial says:


  17. JJ Bline-Shaw says:

    I am going to give it a try and see what happens.