Is magnesium healthy? 5 health benefits
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The human body cannot function without magnesium. The human body has its own supply of magnesium, about half of which is stored in bones. The mineral is responsible for more than 300 vital processes in the body. Magnesium helps support bones and the nervous system. But is magnesium healthy? What are the health effects of swallowing this mineral? Scientific research on this mineral has not stood still.
Table of Contents
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Is taking magnesium healthy? Supplement intake can improve sports performance Magnesium supplements can be effective in the treatment of mild depression Magnesium may help with high blood pressure Magnesium aids sleep Magnesium can help reduce inflammation Swallowing magnesium supplements and the health effects
Is taking magnesium healthy?
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Various studies have been conducted into the intake of magnesium and the health effect on the human body. In general, there are several scientific studies that show that taking magnesium can have various health benefits.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu
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45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad
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30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade
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30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Taking supplements can improve sports performance
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Several studies have been conducted on the relationship between magnesium and sports performance. The mineral has been shown to affect your sports performance. Taking magnesium supplements can increase your sports performance [!1]. In a 2014 study in which volleyball players took 250 mg daily, an increase in jump power and arm movements was found [!2]. In a study of the sports performance of older women, 124 people were examined who took supplements for 12 weeks. The aim of the study was to investigate whether athletic performance also increased. The group of people who took supplements daily noticed an increase in gait and muscle strength [!3]. It is critical to note that more research into this connection is needed. Several studies show that there is not always an improvement in athletic performance [!4], [!5].
Magnesium Supplements May Be Effective in Treating Mild Depression
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Worldwide, approximately 350 million people have to deal with some form of depression. Magnesium has been linked to the proper functioning of the brain and a person's mood. A 20-year study found that 2,320 men between the ages of 42 and 61 who took daily supplements had a lower risk of developing depression [!6]. More research is needed to prove this definitively. Furthermore, several studies indicate that the daily intake of supplements can reduce the symptoms of depression [!7], [!8].
Magnesium may help against high blood pressure
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Taking supplements can help bring blood pressure back to normal levels. In a study involving 20 people who took magnesium supplements daily for six months, lower and upper blood pressure decreased in 19 people [!9]. Several studies show a link between intake of the mineral and lower blood pressure. However, this effect is only visible in people with high blood pressure [!10], [!11]. More research is needed to show that magnesium intake directly helps against high blood pressure.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake
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20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat
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40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce
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15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Magnesium helps you sleep
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Magnesium can contribute to improving sleep quality. In a study of the sleep behavior of the elderly, the group taking supplements appeared to sleep longer and better [!12]. In addition, there are studies that have found a link between a magnesium deficiency and insomnia [!13], [!14]. In a study with 185 people who were aged between 39 and 51 and took extra B vitamins and magnesium daily, an improvement in sleep quality was also observed [!15]. Magnesium can thus help improve sleep quality. However, more larger studies are needed to definitively confirm this claim.
Magnesium can help reduce inflammation
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Magnesium can help against inflammation in various ways. Studies show that there is a link between low magnesium levels in the body and the development of chronic inflammation [!16], [!17]. Obesity and aging of the body are caused, among other things, by chronic inflammation. Taking magnesium supplements can help raise the low levels of this mineral and reduce chronic inflammation [!13].
Taking magnesium supplements and its health effects
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Various scientific studies show that taking magnesium as a supplement to a healthy and varied diet can help with some health ailments. However, always consult a doctor before using magnesium supplements.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti
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15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango
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30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos
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95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes