Magnesium: How It Benefits Your Health

Magnesium and Diabetes – A study conducted at the University of Rome by a research team led by Dr. Pauliso examined the addition of magnesium to adults with diabetes. The research showed improvement in insulin response and efficiency.

Analysis of the research results indicates that magnesium plays an important role in carbohydrate metabolism. Magnesium affects insulin release and activity. Low levels of magnesium are typical in diabetes patients. A lack of magnesium can worsen insulin resistance, a condition that frequently precedes diabetes or can result from insulin resistance.

What does magnesium do for migraines? A meta-analysis conducted by an American research group, based on numerous studies that examined the connection between migraine and magnesium, was published last March. Reviewing dozens of studies on the subject suggests that magnesium plays a crucial role in migraine pathogenesis. Magnesium deficiency affects serotonin receptor function and the synthesis and release of various neurotransmitters. Migraine sufferers might develop a magnesium deficiency due to a genetic inability to absorb magnesium, hereditary significant magnesium waste through kidneys (which regulate magnesium balance in the body), excessive magnesium excretion due to stress, low dietary intake, and other reasons. There is strong evidence that magnesium deficiency is much more common in migraine sufferers than in the healthy control group. Fact is, magnesium deficiency may be present in up to half of migraine sufferers, and routine blood tests do not indicate magnesium status. Considering these properties of magnesium, addressing magnesium level deficiency in migraine sufferers may be highly effective.

The efficacy of taking magnesium in preventing osteoporosis – A clinical study from 1999 conducted in the USA involving about 10,000 American health workers indicates that magnesium is associated with maintaining efficient calcium absorption for bones and regulating hormones that preserve calcium homeostasis. The study cites previous works that demonstrated magnesium’s importance in bone health and showed distinctly that adding magnesium to the diet significantly improves bone density compared to participants who only took calcium supplements. Bone health depends on many factors. Preventing osteoporosis by taking calcium alone without considering magnesium intake is likely futile.

Magnesium and nocturnal leg cramps – The phenomenon of nighttime muscle cramps is well-known. According to studies published in the USA, it is common, especially among the elderly (50% over age 80) and women before childbirth.

The phenomenon is known as an expression of magnesium deficiency, yet many studies that examined the phenomenon failed to prove that adding magnesium to the diet is indeed the cure. A meta-analysis published in 2011 that reviewed studies in the field, particularly in women in this condition, recommends magnesium as a low-cost, safe, and risk-free treatment for involuntary muscle cramps.

Magnesium improves intestinal motility – A study conducted in Finland and published in 1987 found that magnesium is the most effective, convenient, and safe preparation for improving intestinal motility. Researchers explain that magnesium affects gastrointestinal tract motility, and many magnesium preparations are used to prevent and treat constipation. The significant advantage of magnesium is non-addictive. The preparation serves both as a magnesium supplement maintaining normal levels in the body and supplying all the benefits of a magnesium supplement, such as preventing muscle cramps, reducing blood pressure and cholesterol, relaxing intestinal muscles, and ensuring intestinal movement that prevents constipation.

Magnesium eases pain and promotes quiet, restful sleep. Known as the "natural Prozac," magnesium may benefit in preventing stress, pressure, and insomnia.

Magnesium deficiency worsens with age. It is important to understand: the concentration of magnesium in food in Western countries is continually declining, and the recommended daily intake of magnesium is 420 mg per day. A study conducted in Israel among young people (average age 30) found magnesium deficiency in 60% of participants. This deficiency worsens with age, due to changes in dietary habits and absorption capacity through the intestine.

The amount of magnesium ion in an adult human body is approximately 20-24 grams, with most of it located in cells and bones, so a blood test is not an indication of magnesium status in the body. Recently, it has been found that magnesium deficiency is very common in the Western world and is associated with higher incidences of menopause symptoms and other conditions like fatigue, weakness, muscle cramps, and nausea.

Various clinical works demonstrated magnesium supplementation as improving menopause symptoms. Magnesium, combined with additional minerals like zinc, is essential for proper bone metabolism, while magnesium and other mineral deficiencies have been linked to decreased bone density.

Moreover, case reports and clinical studies in medical literature indicate rapid and beneficial effects of magnesium supplementation on the frequency and intensity of hot flashes during menopause.

Foods rich in magnesium: Green leaves such as spinach, broccoli, chard, pecans, hazelnuts, almonds, chestnuts, cashews and Brazil nuts, avocado, brown rice, mackerel fish, white beans, legumes, sunflower seeds, bran, and tofu, soy products, especially soy flour and tofu, bran, wheat germ, millet, brown rice, avocado or dried apricot, and chocolate.