Magnesium has many benefits, such as supporting heart health, reducing inflammation, and maintaining blood sugar levels.
Some research has also found that it may help with weight loss.
This means some supplement products may not contain what the label says.
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It Controls Blood Sugar
People who consume a diet high in magnesium may be at lower risk of developingdiabetes.
The body needs magnesium to useblood glucosefor energy.
Low magnesium levels can worsen insulin resistance and lead to diabetes.
The body also needs magnesium to secrete insulin in the blood properly.
Taking a magnesium supplement can significantly improve fasting insulin levels, which may lower the risk of diabetes.
It Supports Heart Health
Magnesium supports heart health and regulatesblood pressure.
A review found that daily magnesium supplements can lower high blood pressure levels.
It May Boost Metabolism
The body needs magnesium to convert food into energy (metabolism).
Low levels of magnesium may lead to a slower metabolism.
It May Reduce Inflammation
The body needs magnesium to control inflammation.
A magnesium deficiency may trigger an inflammatory response, leading to chronic diseases over time.
Inflammation has been linked with weight gain.
Research found that losing weight can improve inflammation in the body.
It Improves Sleep Quality
The body needs magnesium to fall and stay asleep.
Magnesium binds to receptors in the central nervous system that activate the neurotransmitters responsible for sleep.
Taking magnesium can improve yoursleep qualityand how long your body stays asleep.
Sleep quality affects metabolism and weight.
Poor sleep increases the risk of obesity because it changes how your body uses blood sugar and insulin.
Magnesium is involved in brain function and mood stability.
A magnesium deficiency may raise the risk of depression.
How Much Magnesium Do You Need?
The amount of magnesium your body needs depends on age, sex, and overall health.
The forms of magnesium that dissolve well in liquid are usually absorbed better by the gut.
These bioavailable types include the following:
Other forms of supplements includemagnesium oxideandmagnesium sulfate.
What Foods Are High in Magnesium?
Magnesium-rich foodsmay have naturally high magnesium levels or are fortified with the mineral.
Foods high in magnesium include leafy green vegetables, legumes,nuts, seeds, and whole grains.
Foods that are often fortified with magnesium include breakfast cereals and other types of grains.
Magnesium Supplement Side Effects
It is rare to experience side effects from magnesium supplements.
In people with healthy kidney function, the kidneys eliminate extra magnesium through urine.
People withchronic kidney diseaseor who are taking certain medications may experience side effects from taking too much magnesium.
No supplement is intended to treat, cure, or prevent disease.
Magnesium Supplement Interactions
Always check with a healthcare provider before starting a new daily supplement routine.
It may also improve heart health, inflammation, insulin sensitivity, and mood.
Because these conditions are associated with weight gain and obesity, magnesium may aid in weight loss efforts.
However, more research is needed.
Always talk with your healthcare provider before starting a new supplement, especially if you have chronic kidney disease.
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