From relieving anxiety to curing migraines, magnesium is the miracle mineral that helps the body function at its best.
The health benefits of magnesium are widespread as it is “involved in over 600 reactions in the body”, according to expert nutritionist Franziska Spritzler from Healthline.
Some of these benefits include energy creation, protein formation, gene maintenance, muscle movements and nervous system regulation.
For the average person, a sufficient intake of magnesium can prove helpful to many health and beauty problems.
Here are the top 10 evidence-based health and beauty benefits of magnesium.
A migraine is when someone experiences acute throbbing of the head followed up by nausea and sometimes vision impairment.
A study from PubMed Central has found that around 50% of people who experience migraines are actually magnesium deficient.
Boosting magnesium levels, can provide headache relief and prevent migraine symptoms from occurring.
In order to have healthy glowing skin, Dendy Engelman, a dermatologist from New York City spoke to Allure about the positive effects of magnesium on the face.
“Magnesium helps improve the skins overall appearance, reducing acne and other skin disorders by lowering cortisol levels, stabilising hormonal imbalances and improving cellular processes.”
Magnesium is thus a great skincare solution as it controls hypersensitivity around the face to keep the skin looking younger and clearer.
Supports Weight Management
Magnesium plays a major role in weight management.
A lack of magnesium can slow down metabolism and cause weight issues as severe as obesity, according to a study from PubMed Central.
This is mainly due to an increase in stamina as there is more energy being given to the brain and muscles during a workout.
Promotes Hair Growth
Both vitamins and minerals are crucial components to growing healthy hair.
Magnesium in particular, helps to promote follicle hair growth.
According to Amazing Oils, magnesium can help to prevent greying, dandruff, as well as the thinning of hair.
The way it works is that the magnesium works on the scalp to “dissolve the calcium ions that are blocking the hair follicles.”
Improves PMS symptoms
Premenstrual Syndrome (PMS) symptoms can include nausea, bloating, insomnia, breast tenderness, mood swings, menstrual cramps and the list sadly goes on.
A study from PubMed Central has found that women who increased their magnesium intake had a lower severity of PMS symptoms.
Not to mention, magnesium is “essential for the utilisation of carbohydrates” during the menstrual cycle as it helps to ease bloating, according to Style Craze.
Research from PubMed Central discovered that low levels of magnesium have a major effect on gut health.
An unhealthy gut means that there is less serotonin (our happy hormone) being produced and so the chance of anxiety-like behaviour is more likely to occur.
Low magnesium levels also increase the risk of depression.
A study from PubMed Central however, found that properly treating magnesium deficiency by taking supplements can rapidly decrease the symptoms of depression.
Maintains Cardiovascular Health
Magnesium consumed through diet such as almonds, avocados, salmon, spinach etc., can help tackle heart issues such as high cholesterol, hypertension (high blood pressure) and arrhythmia (abnormal heart rhythm).
Eating magnesium rich foods “lowers the systolic and diastolic pressure” for patients with cardiovascular problems according to Style Craze.
Medical News Today have stated that “patients who receive magnesium soon after a heart attack, have a lower risk of mortality.”
Maintains Bone Health
Magnesium plays a vital role in bone health, and is responsible for bone density for men and women according to a study from PubMed Central.
The presence of “free magnesium in the blood helps to absorb calcium into the bones” in order to produce strong and healthy bone formation according to Style Craze.
For women post menopause, high magnesium levels also lower the risk of osteoporosis according to Medical News Today.
Beneficial For Type 2 Diabetes
According to Medical News Today, “a higher intake of magnesium can lower the risk of diabetes.”
For people with Type 2 Diabetes, they experience insulin resistance where their muscles and liver cells are unable to absorb sugar from the bloodstream.
Healthline found that by taking magnesium supplements, they will improve their insulin resistance as well as counteracting for the magnesium that is lost through urination.
Promotes Better Sleep
For those who deal with insomnia, restlessness and irregular sleep patterns, higher magnesium intake is the cure.
According to The Sleep Doctor, healthy magnesium levels can significantly improve sleep quality.
The way this works is because “magnesium maintains healthy levels of GABA, a neurotransmitter that promotes sleep.”
Healthline states the recommended daily intake of magnesium is “400-420 mg for men per day and 310-320mg for women per day.”
Here are some easy food sources which are rich in magnesium:
Pumpkin seeds, boiled spinach, dark chocolate, quinoa, black beans, almonds, avocado and salmon.
Some of the top magnesium products are listed below.
Amazing Oils Magnesium Gel Roll-On RRP $29.95
Elektra Magnesium Mineral Salt Flakes RRP $13.75
ECO Recovery Magnesium Spray RRP $16
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