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Here’s Why You Need Magnesium

Magnesium provides a wide range of functions in the body. For example, it boosts athletic performance and is crucial for your body and brain.

Magnesium is found in many foods, from nuts to leafy greens, beans, and seeds. But unfortunately, many people don’t get enough magnesium in their diet.

In this article, we’ll discuss the real reason why you need magnesium in your body.

The real reason why you need magnesium is to SUPPORT YOUR ARTERIES & HEART HEALTH

You see, the human heart cannot function properly without magnesium. Magnesium prevents spasms of the muscles of the heart blood vessels that can trigger high blood pressure and a heart attack. In addition, magnesium prevents the buildup of calcium in cholesterol plaque in arteries. The buildup of calcium in arteries leads to clogged arteries.


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What does the science say about the effect of optimum magnesium levels on your heart?

1. There is an inverse association between magnesium levels and cardiovascular risk

Studies have shown that it is associated with a 30% reduced risk of cardiovascular disease and a 22% reduced risk of ischemic heart disease (1).

2. Optimum levels of magnesium and potassium help to maintain the structure and function of the myocardium

Research showed that patients with ischemic heart disease who had significantly lower levels of magnesium and potassium in their myocardium experienced sudden death compared to the control (2).

3. Low magnesium is associated with an increased prevalence of type 2 diabetes, hypertension, and calcification of the coronary artery

According to a study — The Genetics of Atherosclerotic Disease (GEA), low magnesium was linked with a high prevalence of type 2 diabetes, hypertension, and coronary artery calcification. Coronary artery calcification is a primary indicator of cardiovascular morbidity and mortality. Subjects with optimal magnesium levels had their odds of hypertension reduced by 48%. In addition, their diabetes and coronary artery calcification odds were reduced by 69% and 42%, respectively, compared to those with deficient magnesium levels. According to the analyses, an increase in magnesium levels was linked with a 16% decrease in coronary artery calcification (3).

4. Magnesium intake has a significant effect on serum C-reactive protein levels

C-reactive protein is a marker of heart disease. C-reactive protein markers inflammation and blood vessel injury that cause heart disease (4). A study review showed magnesium intake significantly and an inverse association with serum C-reactive protein levels. The potential beneficial effect of magnesium intake on chronic diseases may be explained by inhibiting inflammation (5).

5. Magnesium helps to lower high blood pressure

Studies show magnesium supplements lower high blood pressure levels, increasing your risk for heart disease (6).

In another review, high magnesium level was linked to a reduced risk of stroke, high blood pressure, and heart disease (7).

In another review, researchers found that magnesium supplements improved some risk factors for heart disease, such as LDL (bad cholesterol), triglyceride, HDL (good cholesterol), and systolic blood pressure in individuals with magnesium deficiency (8).

Potential effects of low magnesium

Low magnesium or magnesium deficiency is when the body cannot get all the magnesium required for optimal health.

Health problems linked to magnesium deficiency are not so common. Still, if you have magnesium deficiency due to underlying health conditions or as a side effect of some medications, you may be at a higher risk.


Photo by Giulia Bertelli on Unsplash


Common health problems associated with magnesium deficiency include:

· Heart disease and high blood pressure

· Migraine

· Osteoporosis

· Diabetes

Symptoms of magnesium deficiency include:

· Nausea and vomiting

· Loss of appetite

· Muscle spasms

· Pins and needles

· Abnormal heart rhythms

· Fatigue and weakness

· Hyperexcitability

· Shaking

· Sleepiness

Magnesium sources

Magnesium is vital for many aspects of human health. The recommended daily intake of magnesium is 400–420mg daily for men and 310–320 mg for women (9).

Magnesium can be obtained from both food and supplements.



Foods that are rich in magnesium

Examples of foods with large amounts of magnesium include (10):

· Almonds

· Chia seeds

· Pumpkin seeds

· Cashews

· Spinach, boiled

· Peanut butter

· Edamame, cooked

· Black beans, cooked

· Avocado

· Halibut, cooked

· Brown rice, cooked

· Salmon, cooked

Best and worst magnesium supplements

If you have an underlying health condition, you must check with your healthcare provider before taking magnesium supplements. Generally, magnesium supplements are well-tolerated, but they may be unsafe for people with heart conditions or who take diuretics or antibiotics (11).

The best forms include:

· Magnesium citrate

· Magnesium glycinate

· Magnesium L-threonate

· Magnesium orotate

· Magnesium taurate

· Magnesium malate

Forms of magnesium to be avoided include:

· Magnesium sulfate

· Magnesium carbonate

· Magnesium oxide, and

· Magnesium hydroxide


Photo by Louis Hansel on Unsplash



Takeaway

Magnesium helps in the maintenance of good health. It also plays a vital role in exercise performance, brain function, and heart health.

Eating plenty of magnesium-rich foods will help you get this essential nutrient. Avocados, butter, peanut, chia seeds, and spinach are good examples.

Which form of magnesium do you take? Let us know in the comments below.


Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.

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