7 Circumstances Magnesium Can Assist Deal with and Forestall Naturally

Magnesium is a mineral that your physique would not produce naturally—you’ll be able to solely get it via meals or dietary supplements.

And it is vital to get sufficient, as a result of magnesium is important for correct bodily functioning. It helps processes like mineral absorption, vitality manufacturing, muscle and nerve perform, and DNA synthesis.

So how does that translate to higher well being? Listed here are seven situations magnesium could assist deal with or forestall.

Magnesium acts as a vasodilator, which means it widens the blood vessels, which may also help decrease blood stress and cut back your danger for coronary heart illness and stroke.

Magnesium solely decreases blood stress by a small quantity, so folks with hypertension (hypertension) could profit from taking different blood pressure-lowering drugs together with magnesium.

Consuming excessive quantities of magnesium is linked to a decrease danger of diabetes, seemingly as a result of magnesium may also help metabolize glucose (sugar). Not having sufficient magnesium might also worsen insulin resistance, which might improve the chance of kind 2 diabetes.

Magnesium is the primary ingredient in lots of laxatives. Several types of magnesium are generally used to deal with constipation, together with magnesium citrate, hydroxide, oxide, and sulfate salts.

The advisable beginning dose for constipation is 400-500 milligrams per day, primarily based on how effectively you reply. Drink loads of water when taking magnesium for constipation.

Magnesium performs a task in creating and strengthening bones. Individuals with low magnesium ranges are at the next danger of osteopenia (decrease than regular bone density) and osteoporosis (the extra superior stage of osteopenia).

Magnesium helps cut back the chance of bone fractures and osteoporosis, particularly in postmenopausal and older girls.

Magnesium dietary supplements could assist cut back the frequency of migraines. It seemingly does this by lessening the constriction of blood vessels and neurotransmitters that trigger migraines.

Whereas it could cut back migraine frequency, it is not clear if magnesium can really forestall migraines.

Magnesium dietary supplements could assist ease stress and nervousness and deal with signs of despair.

Analysis has discovered an affiliation between low magnesium ranges and psychological well being issues like attention-deficit/hyperactivity dysfunction (ADHD), schizophrenia, and autism spectrum dysfunction.

Magnesium is a well-liked complement for supporting sleep. The mineral may also help loosen up you and regulate your circadian rhythm (your physique’s sleep and wake cycle). The mineral might also assist enhance sleep high quality and cut back daytime sleepiness, loud night breathing, and waking up at evening.

The day by day higher restrict for magnesium in dietary dietary supplements and drugs is 350 milligrams (mg), not together with magnesium naturally present in meals.

Unwanted side effects related to taking an excessive amount of magnesium embody diarrhea, nausea, belly ache, irregular heartbeat, and cardiac arrest. The chance for unwanted side effects is larger in folks with kidney illness.

Magnesium dietary supplements could work together with drugs like:

Bisphosphonates: These medication deal with osteoporosis. Magnesium can lower the absorption of those drugs, so take magnesium and bisphosphonates no less than two hours aside.
Antibiotics: Taking magnesium with sure antibiotics, reminiscent of doxycycline and ciprofloxacin, can lower the absorption of the antibiotic. Take antibiotics two hours earlier than or 4 to 6 hours after a magnesium complement. 
Diuretics: Potassium-sparing diuretics, reminiscent of Aldactone (spironolactone), could lower the quantity of magnesium that will get excreted via your urine. In case you take a magnesium complement with a diuretic, it could elevate your magnesium ranges too excessive.
Zinc: Very excessive doses of zinc could intrude along with your physique’s capability to soak up magnesium.

Magnesium is a mineral concerned in lots of physique processes, and should profit your well being in quite a lot of methods, reminiscent of supporting your cardiovascular system, lowering insomnia, and easing constipation.

Your physique doesn’t make magnesium by itself, so it’s essential to get it via meals or dietary supplements.