Half of all Americans don’t get enough magnesium in their diet, warns a study published in the Journal of the American Osteopathic Association. The list is seemingly endless when it comes to magnesium’s health benefits. Today, let’s explore why you need more magnesium, and what to eat (and what supplements to take) if you want to boost your magnesium levels.
Magnesium’s Health Benefits For Immunity and Beyond
1. Magnesium Reduces Your Stress Levels
Nearly 80% of Americans report that they experience physical health problems related to stress.
Stress is problematic for your immune system, and your general health. For example, stress triggers the release of cortisol, a stress hormone. Too much cortisol left unchecked can weaken your immune system, cause chronic inflammation, and may even cause you to gain weight.
“Our brain needs magnesium in times of stress, and this mineral has been linked to preventing or reducing the effects of anxiety and depression,” reports Alive health magazine.
It’s no wonder that many health practitioners jokingly refer to magnesium as “nature’s chill pill.”
2. Magnesium’s Health Benefits and Improved Athletic Performance
You need magnesium, whether you’re pumping weights in the gym, or hiking up your favorite trails, or going for a run in the park. This essential mineral helps with hydration, fluid absorption and muscle contractions.
In fact, when you exercise, your requirements for magnesium jump by up to 20%.
Thus, eating enough magnesium (or taking magnesium supplements) can have measurable impacts on your athletic performance. For example, one study found that magnesium may reduce exercise fatigue.
3. Reduced Chronic Inflammation
Inflammation is a double-edged sword. On one hand, it’s beneficial for strengthening your body and even helps your immune system ward off and fight infections. But too much inflammation (known as chronic inflammation) leads to a host of problems, including a weaker immune system.
Alas, everything from environmental pollution to a poor quality diet can exacerbate chronic inflammation. And therein lies more of magnesium’s health benefits.
Studies have linked low magnesium to chronic inflammation, and chronic diseases. Similar studies even suggest that magnesium can help with the symptoms of aging, because much of the aging process is also linked to inflammation.
4. Magnesium’s Health Benefits: It’s Important For Your Entire Body
An analysis published in the American Journal of Physiology found that you need sufficient magnesium for more than 600 different processes in your body, including:
- Metabolizing and using protein
- Brain and nervous system health
- Creating and repairing DNA in your cells
- And so much more!
Magnesium Deficiency and Magnesium’s Health Benefits
Adult men ages 19 to 30 need at least 400 mg of magnesium a day, according to the National Institutes of Health. This jumps to 420 mg daily once you’re over age 30. Women need a minimum of 310 mg daily until age 30, after which magnesium requirements go up to 320 mg daily.
Signs of magnesium deficiency include:
- Muscle cramps
- Muscle twitches
- High levels of stress and anxiety
- General fatigue or weakness
Some of the best magnesium-rich foods to add to your diet this week include:
- Dark, green leafy vegetables like kale and spinach
- Almonds, cashews and other nuts (including nut products like nut butter)
- Whole grain products
If you’re still not getting enough magnesium through your healthy diet, consider getting a magnesium supplement. There are several forms on the market, and the best one for you depends on some of your wellness and fitness goals:
- Magnesium citrate for relaxation
- Magnesium malate for energy and exercise
- Magnesium threonate for nervous system and brain health
- Magnesium chloride for general health and immunity (this form of magnesium is the easiest for your body to absorb and use)
Worried about illness and chronic disease? Beyond just magnesium, you may also want to support your immune system with thymic proteins. These proteins help your immune system respond to threats. BioProPlus-500 includes five bioidentical thymic proteins to support your immunity and also includes the micronutrient zinc that helps to support full-body wellness.
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