MAGNESIUM: YOUR BODY'S FORGOTTEN HEALTH SUPERSTAR

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MAGNESIUM: YOUR BODY'S FORGOTTEN HEALTH SUPERSTAR 







Magnesium might not get as much attention as other nutrients, but it’s one of the essential minerals for keeping your body running smoothly. The trouble is, many people aren’t getting nearly enough of it from what they eat.

Magnesium is a powerhouse behind the scenes, involved in over 300 different chemical reactions inside you. It helps your body make energy, build proteins, contract muscles, send nerve signals, and maintain steady blood pressure and blood sugar levels. Your cells use magnesium to get the most out of ATP, which is basically their fuel, and it even helps protect the integrity of your DNA and RNA (see Crop and Pasture Science, 2015).

When you don’t get enough magnesium, the risks increase. Extensive studies show that low magnesium intake is linked to a higher chance of developing chronic problems like high blood pressure, heart disease, type 2 diabetes, and metabolic syndrome. In fact, a meta-analysis found that every extra 100 mg of magnesium per day led to a 10% drop in the risk of these conditions (BMC Medicine). Low magnesium is also tied to higher blood pressure and inflammation, making chronic disease more likely (Nutrition Reviews; Journal of Inflammation Research).

Deficiency is sneakier than you might think. A lot of people are short on magnesium without realizing it, because the symptoms—like fatigue or muscle cramps—are easy to brush off. Even a mild shortage can impact your health, raising your risk for artery problems, high blood pressure, and heart disease (Open Heart; International Journal of Molecular Sciences). It can also create issues with your bones, since magnesium helps build strong bones and affects how your body uses calcium and vitamin D (Osteoporosis International).

The good news? Supplementing magnesium can make a difference, especially if you’re at risk for deficiency or have a chronic condition. Studies show it can improve insulin sensitivity if you have type 2 diabetes or insulin resistance, and there’s some evidence it can help with mood in people struggling with depression. Keeping your magnesium levels up for heart and kidney health also offers some protection.

Bottom line: Magnesium is essential for staying healthy, and most people could benefit from paying more attention to it. You’ll find it in foods like leafy greens, nuts, seeds, whole grains, and legumes, but supplements can help if your diet falls short. With so much evidence about magnesium deficiency's health risks, ensuring you get enough should be a public health priority.

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