{"id":10352,"date":"2021-04-29T16:05:00","date_gmt":"2021-04-29T09:05:00","guid":{"rendered":"https:\/\/illume-emag.com\/?p=10352"},"modified":"2022-01-12T16:58:32","modified_gmt":"2022-01-13T00:58:32","slug":"5-evidence-based-health-benefits-magnesium","status":"publish","type":"post","link":"https:\/\/lavyon.com\/en\/5-evidence-based-health-benefits-magnesium\/","title":{"rendered":"5 Evidence-Based Health Benefits of Magnesium"},"content":{"rendered":"<p>Here are 5 evidence-based health benefits of magnesium.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10353\" src=\"http:\/\/lavyon.com\/wp-content\/uploads\/2021\/04\/20191023_022345_775265_Magie-tot-cho-suc-k.max-1800x1800.jpg\" alt=\"5 Evidence-Based Health Benefits of Magnesium\" width=\"660\" height=\"371\" title=\"\" srcset=\"https:\/\/lavyon.com\/wp-content\/uploads\/2021\/04\/20191023_022345_775265_Magie-tot-cho-suc-k.max-1800x1800.jpg 660w, https:\/\/lavyon.com\/wp-content\/uploads\/2021\/04\/20191023_022345_775265_Magie-tot-cho-suc-k.max-1800x1800-150x84.jpg 150w, https:\/\/lavyon.com\/wp-content\/uploads\/2021\/04\/20191023_022345_775265_Magie-tot-cho-suc-k.max-1800x1800-300x169.jpg 300w\" sizes=\"auto, (max-width: 660px) 100vw, 660px\" \/><\/p>\n<h3 style=\"text-align: justify;\"><strong>1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body<\/strong><\/h3>\n<p style=\"text-align: justify;\">Magnesium is a mineral found in the earth, sea, plants, animals and humans.<\/p>\n<p style=\"text-align: justify;\">About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.<\/p>\n<p style=\"text-align: justify;\">In fact, every cell in your body contains it and needs it to function.<\/p>\n<p style=\"text-align: justify;\">One of magnesium\u2019s main roles is acting as a cofactor or helper molecule in the biochemical reactions continuously performed by enzymes.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20191030_090400_603219_magie-1.max-1800x1800.jpg\" alt=\"10 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc c\u1ee7a Magie | Vinmec\" title=\"\"><\/p>\n<p style=\"text-align: justify;\">In fact, it\u2019s involved in more than 600 reactions in your body, including:<\/p>\n<ul class=\"hl-long-line\" style=\"text-align: justify;\">\n<li><strong>Energy creation:<\/strong>\u00a0Helps convert food into energy.<\/li>\n<li><strong>Protein formation:<\/strong>\u00a0Helps create new proteins from amino acids.<\/li>\n<li><strong>Gene maintenance:<\/strong>\u00a0Helps create and repair DNA and RNA.<\/li>\n<li><strong>Muscle movements:<\/strong>\u00a0Is part of the contraction and relaxation of muscles.<\/li>\n<li><strong>Nervous system regulation:<\/strong>\u00a0Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Unfortunately, studies suggest that about 50% of people in the US and Europe get\u00a0less than\u00a0the recommended daily amount of magnesium.<\/p>\n<h3><strong>2. It May Boost Exercise Performance<\/strong><\/h3>\n<p style=\"text-align: justify;\">Magnesium also plays a role in exercise performance.<\/p>\n<p style=\"text-align: justify;\">During exercise, you may need 10\u201320% more magnesium than when you\u2019re resting, depending on the activity.<\/p>\n<p style=\"text-align: justify;\">Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.<\/p>\n<p style=\"text-align: justify;\">Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20190927_114538_471372_cac-loai-hat.max-800x800.png\" alt=\"9 lo\u1ea1i h\u1ea1t b\u1ea1n n\u00ean \u0103n th\u01b0\u1eddng xuy\u00ean | Vinmec\" title=\"\"><\/p>\n<p style=\"text-align: justify;\">In one study, volleyball players who took 250 mg of magnesium per day experienced improvements in jumping and arm movements.<\/p>\n<p style=\"text-align: justify;\">In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.<\/p>\n<p style=\"text-align: justify;\">However, the evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral.<\/p>\n<h3 style=\"text-align: justify;\"><strong>3. Magnesium Fights Depression<\/strong><\/h3>\n<p style=\"text-align: justify;\">Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.<\/p>\n<p style=\"text-align: justify;\">One analysis in over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression.<\/p>\n<p style=\"text-align: justify;\">Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness.<\/p>\n<p style=\"text-align: justify;\">However, others emphasize the need for more research in this area.<\/p>\n<p style=\"text-align: justify;\">Nonetheless, supplementing with this mineral may help reduce symptoms of depression \u2014 and in some cases, the results can be dramatic.<br \/>\nIn a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug.<\/p>\n<h3 style=\"text-align: justify;\"><strong>4. It Has Benefits Against Type 2 Diabetes<\/strong><\/h3>\n<p style=\"text-align: justify;\">Magnesium also benefits people with type 2 diabetes.<\/p>\n<p style=\"text-align: justify;\">Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin\u2019s ability to keep blood sugar levels under control.<\/p>\n<p style=\"text-align: justify;\">Additionally, research indicates that people with a low magnesium intake have a higher risk of developing diabetes.<\/p>\n<p style=\"text-align: justify;\">One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes.<\/p>\n<p style=\"text-align: justify;\">Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group.<\/p>\n<p style=\"text-align: justify;\">However, these effects may depend on how much magnesium you\u2019re getting from food. In a different study, supplements did not improve blood sugar or insulin levels in people who weren\u2019t deficient.<\/p>\n<h3 style=\"text-align: justify;\"><strong>5. Magnesium Can Lower Blood Pressure<\/strong><\/h3>\n<p style=\"text-align: justify;\">Studies show that taking magnesium can lower blood pressure.<\/p>\n<p style=\"text-align: justify;\">In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/vn4share.com\/wp-content\/uploads\/2021\/02\/10-tac-dung-cua-magie-doi-voi-suc-khoe.jpg\" alt=\"10 T\u00e1c D\u1ee5ng C\u1ee7a Magie \u0110\u1ed1i V\u1edbi S\u1ee9c Kh\u1ecfe \u0110\u00e3 \u0110\u01b0\u1ee3c Ch\u1ee9ng Minh - Vn4Share\" title=\"\"><\/p>\n<p style=\"text-align: justify;\">However, these benefits may only occur in people who have high blood pressure.<\/p>\n<p style=\"text-align: justify;\">Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 evidence-based health benefits of magnesium. 1. Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body Magnesium is a mineral found in the earth, sea, plants, animals and humans. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10353,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17,13321,13318],"tags":[5636,5638,2438,2488,5640],"class_list":{"0":"post-10352","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness-tips","8":"category-green-life","9":"category-mind-posivity","10":"tag-5-evidence-based-health-benefits-of-magnesium","11":"tag-health-benefits-of-magnesium","12":"tag-illume-e-magazine-online-cover","13":"tag-illume-magazine","14":"tag-magnesium"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/10352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/comments?post=10352"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/10352\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media\/10353"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media?parent=10352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/categories?post=10352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/tags?post=10352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}