Magnesium is a vital mineral for muscles and bones. It is also crucial for the nervous system, heart, and brain. It produces antioxidants to ward off many diseases and helps in the proper functioning of enzymes that regulate and rule the body. Magnesium deficiency can affect your brain and heart since it leads to all kinds of havoc within the cells. According to a study, 75 to 80 percent of the population in Australia is magnesium deficient. Another study suggests that 95 percent of North Americans might be magnesium deficient. In that case, magnesium tablets or supplements are necessary for you. Read on to know ways to improve magnesium levels. Before that, learn about their health benefits.
What are the health benefits of magnesium?
As per the National Institutes of Health, magnesium plays a huge role. There are several health benefits of this mineral. Below listed are some of them.
- It reduces high blood pressure: Usually, many people think that high blood pressure occurs due to a lack of exercise or stress. They also think that it is caused due to increased intake of salt or being overweight. But this condition can be exacerbated in part because of the body’s mineral deficiency. Hence, this mineral plays a huge role in regulating blood pressure. It helps relax the muscle cells of your veins and arteries so that they won’t constrict the blood flow. It helps absorb calcium and maintains the delicate balance between potassium and sodium. According to a clinical review of 2017, magnesium reduced the risk of high blood pressure in 180,566 people.
- It protects against diabetes: You must make sure that you have sufficient magnesium in your body for good health. It is the key to insulin sensitivity. Magnesium deficiency is common in people with insulin resistance and type-2 diabetes. As per research from 2014, magnesium deficiency contributes to type-2 diabetes. Supplements were given to those with pre-diabetes and low magnesium levels. Consuming the tablets reduced their C-reactive protein.
- It protects your heart: Athletes know the importance of magnesium in muscles. Low magnesium in the diet causes heart diseases since it fuels your heart, prevents heart attack and protects your heart’s pump. It also provides elasticity for blood vessels and the heart. Research from 2016 states that calcium build-up in the arteries and heart is reduced due to magnesium.
What are the various ways to increase your magnesium levels?
You can consume magnesium tablets for the many benefits mentioned above. But before you opt for magnesium supplements, make sure you consult your doctor. Apart from the supplements, there are other ways to increase your magnesium levels. Below listed are a few ways.
- Increase magnesium-rich foods in your diet: You must pick foods that are unprocessed and whole. Some magnesium-rich foods include whole grains, green leafy vegetables, legumes, nuts and seeds.
- Minimise the refined sugar intake: If you consume excess sugar from refined foods, it can result in increased excretion of magnesium. In this manner, it swiftly depletes the stores necessary for optimal health.
- Nourishes your gut bacteria: It is vital to optimise gut health to ensure the maximum benefits of nutrient absorption and digestion. If you maintain optimal levels of friendly bacteria, you can ensure that magnesium is utilised efficiently within your body.
- Add bone breath to your diet: Bone breath is rich in magnesium and other essential nutrients. You must always utilise wild fish or organic free-range meat to make the bone broth.
- Steer clear from alcohol, fizzy drinks, and caffeine: Drinking alcohol interferes with the absorption of vitamin D and other nutrients in the body and affects magnesium absorption. Caffeine and fizzy drinks are associated with low levels of magnesium. You can drink coconut water since it is rich in magnesium and keeps you well hydrated.
