Magnesium is one of the seven major minerals that the body needs in relatively large amounts (Calcium, potassium, sodium, chloride, potassium and phosphorus are the others). This article takes a detailed look at the health effects of multivitamins. Supplementation of magnesium is often considered to be low-risk. Few people overdose on minerals from food. Magnesium is known to play an important role when it comes to muscle contractions and neuromuscular signals. Available in supplement or food form, magnesium plays a crucial role in your health. However, the NIH emphasizes that with all of these findings, we need more research to establish any kind of firm causal link. Low levels of magnesium also increase an individual's risk of developing depression. Magnesium, which can be found in everything from plain yogurt to dark chocolate, is involved in plenty of processes in the body. This condition mostly happens due to the severity of muscle spasms. Doctors sometimes recommend magnesium supplements to treat people with high blood pressure, preeclampsia, eclampsia, heart attacks, premenstrual syndrome (PMS) irregular heartbeat, or an unhealthy ratio of HDL (high-density lipoprotein) cholesterol to LDL (low-density lipoprotein) cholesterol. In one study, supplementing with 1 gram of magnesium provided relief from an acute migraine attack more quickly and effectively than a common medication (39). A December 2017 study in the journal Diabetes Care found that people with the highest intake of magnesium had a 15 percent lower risk of developing type 2 diabetes compared with the group who consumed the lowest amount. “Magnesium has been studied in relation to conditions from asthma, clogged arteries, high cholesterol, diabetes, muscle cramps, and athletic performance, to name a few," Gannon says, continuing, “Some research is more promising than others, but some have mixed results or are shown to be ineffective.”. Studies show that magnesium may lower blood pressure, however, there are risks to taking the supplement. People with kidney problems are more likely to experience an overdose of magnesium. We include products we think are useful for our readers. In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure (27). Even though there is a small requirement of magnesium in our body, we must get its daily dose through food items or magnesium supplements. Slideshow: 7 Missing Nutrients in Your Diet. People with frequent migraines may have low magnesium levels. Magnesium helps lower blood pressure in people with elevated levels but does not seem to have the same effect in those with normal levels. When magnesium works along with calcium, it contributes to the structural development of the bone and becomes a requirement for the synthesis of RNA, glutathione, and DNA. (3) The mineral, she says, allows insulin to be more responsive to the sugar in the bloodstream and ferry it into your cells more quickly. In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium through urine, further reducing your body’s levels (41). There's some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people with prehypertension. Certain types of supplements (see below) will be best for promoting productive bowel movements. However, many people get less than they need. Symptoms of toxic magnesium levels can range from upset stomach and diarrhea, to more serious symptoms of vomiting, confusion, slowed heart rate and dangerously low blood pressure. Magnesium deficiency can sometimes cause coronary spasm, a phenomenon in which the arteries that supply blood to the heart spasm and block blood flow. Thus, it would help control migraine headaches. If there is a deficiency of magnesium in the body, then the energy would not be efficiently produced. Gannon adds, “As a point of reference, one ounce of almonds contains about 80 milligrams.”, Not getting enough magnesium typically doesn’t result in any obvious side effects initially, because if that starts to happen the kidneys step in to keep the vast majority of our reserves up. 30 January 2014. But insulin resistance may also lead to low magnesium. Kunutsor SW, Whitehosue MR, Blom AW, et al. What Is Magnesium? For one, muscle twitching at night can prevent you from falling asleep or disturb your slumber. In various studies, it has been observed that when individuals who are suffering from migraine headaches take magnesium supplements, their symptoms tend to gradually improve. Can You Use Magnesium to Treat Acid Reflux? © Magnesium in the body is known to move the blood sugar into the muscles and also dispose lactic acid, which tends to build up while one is exercising and causes pain.

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