It also regulates other minerals vital to blood pressure; it maintains the delicate balance between sodium and potassium; it helps the body absorb calcium and not be deposited in arteries. So magnesium has direct and indirect impacts on high blood pressure risks. A study tested not just how much magnesium people ate in their diet, but how much was actually absorbed by their body to qualify whether it indeed reduces risks. A clinical review involving 20, cases of hypertension and , people also found magnesium reduced risk of high blood pressure.
Listen to your gut. Rectify a digestion problem before it becomes chronic. This reduces your ability to absorb nutrients from it, and can result in long-term, serious health issues. A deficiency contributes to your digestive trouble.
As soon as you put food into your mouth, magnesium comes into play. It helps to make enzymes in your saliva that break food down into smaller parts, helping the entire digestive process. After your stomach, food goes into your intestines, where more enzymes made by the pancreas break it down small enough to be absorbed as nutrients. The pancreas must have magnesium to make these vital enzymes. Magnesium also keeps the pancreas healthy, helping to prevent pancreatitis and pancreatic cancer.
Common conditions including acid reflux heartburn and GERD are not linked to excess stomach acid, as many people think, but low stomach acid.
These conditions, too, are affected by magnesium deficiency. GERD and acid reflux are caused by a malfunctioning esophageal sphincter. This may happen due to a bacterial overgrowth that occurs when there is too little stomach acid. Magnesium aids stomach acid production that reduces bad bacteria in the gut. Slow flow? Of all of these issues, poor elimination constipation is the most common final result of poor digestion. One symptom of magnesium deficiency is constipation. Learn about the common causes of constipation and what you can do it about it!
Are you on the edge? Being pre-diabetic can leave you wondering what steps to take to make certain that you never get type 2 diabetes. Once again, ensuring you have enough magnesium is a natural route to health. Magnesium is the key to insulin sensitivity.
Supplements were given to apparently healthy people with prediabetes who had low magnesium. Research from has linked adequate magnesium intake with higher bone density, improved bone crystal formation, and a lower risk of osteoporosis in females after menopause. Magnesium may improve bone health both directly and indirectly, as it helps to regulate calcium and vitamin D levels, which are two other nutrients vital for bone health.
Research has linked high magnesium diets with a lower risk of type 2 diabetes. This may be because magnesium plays an important role in glucose control and insulin metabolism. A review in the World Journal of Diabetes reports that most, but not all, people with diabetes have low magnesium and that magnesium may play a role in diabetes management.
A magnesium deficiency may worsen insulin resistance , which is a condition that often develops before type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels. In many studies, researchers have linked high magnesium diets with diabetes. In addition, a systematic review from suggests that taking magnesium supplements can also improve insulin sensitivity in people with low magnesium levels. However, researchers need to gather more evidence before doctors can routinely use magnesium for glycemic control in people with diabetes.
The body needs magnesium to maintain the health of muscles, including the heart. Research has found that magnesium plays an important role in heart health.
This is partly due to its roles on a cellular level. The authors observe that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical outcomes.
People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during treatment for congestive heart failure CHF to reduce the risk of arrhythmia , or abnormal heart rhythm. Some research also suggests that magnesium plays a role in hypertension. Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.
People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. A systematic review from states that magnesium therapy may be useful for preventing migraine. The authors suggest that taking mg of magnesium citrate appears to be a safe and effective prevention strategy.
The American Migraine Foundation report that people frequently use doses of — mg per day for migraine prevention. Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Please try again. Something went wrong on our side, please try again. Show references Magnesium: Fact sheet for professionals. National Institutes of Health. Accessed June 28, Barbagallo M, et al. Magnesium in aging, health and diseases. Can zinc supplements help treat hidradenitis suppurativa? Vitamin C and mood Eye vitamins: Can they prevent or treat glaucoma? Fiber supplements Flaxseed best when ground Flaxseed for breakfast? Ground flaxseed Heartburn medicines and B deficiency Herbal supplements I have heavy periods.
Should I take an iron pill? In part, this is because high blood sugar or insulin levels can increase how much of this nutrient you lose through your urine Insulin is an important hormone that helps regulate your blood sugar levels. Thus, improving insulin resistance can promote better blood sugar control — especially in people with diabetes.
In a 3-month study, people with type 2 diabetes who took mg per day of magnesium experienced significant reductions in fasting and post-meal blood sugar levels compared to the placebo group Additionally, a review found that taking magnesium supplements for more than four months had a beneficial effect on insulin sensitivity and blood sugar control Though more research is needed, magnesium supplements seem to be effective at helping control blood sugar in people with type 2 diabetes Low levels of magnesium have been linked to an increased risk of heart disease 16 , This may be because low levels of this mineral negatively affect risk factors for heart disease like blood sugar control and blood pressure A recent review of 28 studies concluded that magnesium supplements positively affected some heart disease risk factors in people with type 2 diabetes by lowering blood pressure, cholesterol levels, and fasting blood sugar This means that taking magnesium supplements may help reduce heart disease risk factors, especially in people who are deficient Low levels of magnesium have been linked to migraine, a condition characterized by intense, recurring headaches Another review of 5 studies showed that treating migraine with mg of magnesium — a high-level dose — was safe and effective Still, more studies are needed before firm dosage recommendations can be made for treating migraine.
Magnesium supplements may improve a number of health markers, such as blood pressure and blood sugar control. It may also reduce your risk of health conditions such as heart disease, migraine, and depression. Though magnesium supplements are generally considered safe, you should check with your healthcare provider before taking them — especially if you have a medical condition. The mineral supplement may be unsafe for people who take certain diuretics, heart medications, or antibiotics 1.
Additionally, evidence to suggest that magnesium supplements benefit people who are not deficient is insufficient. Magnesium supplements are generally considered safe. However, you should speak to your healthcare provider before taking these supplements if you have a health condition or are taking any medications. A diet high in magnesium includes healthy whole foods like whole grains, nuts, seeds, and legumes.
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