Boosts Bone Health
Apart from calcium, magnesium is also considered very important for maintaining the health of our bones. It is asserted that consuming adequate amounts of magnesium is significantly related to higher bone density and enhanced crystal formation. Moreover, research has also revealed that maintaining required levels of magnesium also helps in reducing the risk of osteoporosis.[r189] Additionally, magnesium is known to play an essential role in regulating calcium and vitamin D – two components that are critical for our bone health.
Helps Combat Depression
Magnesium is very important in regulating our brain functions and influencing our mood. Research evidence provides proof that lower levels of magnesium are significantly related to an enhanced risk of developing depressive symptoms.[r188] Deficiency of this mineral in the body has been linked to possible psychiatry symptoms and neuromuscular dysfunctions. Although scientific evidence does not assert that magnesium levels alone can determine the risk of depression in an individual, it is undoubtedly a great addition in curbing this psychological disorder.
Beneficial for Blood Sugar Control
Research has indicated that magnesium has benefits for people who have type-2 diabetes. Results of a study yielded that about 48% of the type-2 diabetes subjects were found to have low magnesium levels.[r187] It was further explained that magnesium affects the ability of insulin to keep tabs on blood sugar levels. This is the reason why it is regarded as important for maintaining sugar levels in the blood.
An experimental study was conducted in which researchers compared blood sugar levels of two different groups.[r186] Group 1 included type-2 diabetic people who took doses of magnesium regularly, and the other one was a control group. The results of the study revealed substantial improvements in the blood sugar and hemoglobin levels of the group who took magnesium supplements compared to the control group who did not consume it.
Helpful in Treating Migraines
Restriction in the blood vessels and transmission of neurons is regarded as one of the top causes of migraines. Magnesium is found to have a positive impact on the restricted blood vessels and thus, helps in relieving migraines. An analysis of scientific evidence revealed positive effects of magnesium and its potential in effectively treating migraines.[r185] According to the American Migraine Foundation, people suffering from frequent migraines should consume about 400 to 500 mg of magnesium daily to prevent such episodes.
Daily Intake For Magnesium
Healthy Foods High In Magnesium
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.