Magnesium Health Benefits, Properties, and Uses

Properties: Antidepressant, Laxative, Pain killer, Antiglycemic (Antidiabetic), Anti-anxiety, Energy booster

What is Magnesium?

Magnesium is a mineral found naturally in many foods, in the body, and in some medications.¹ It’s essential for the human body since it helps make up teeth and bones and contributes to muscle and heart health.² Your body needs a constant supply of magnesium for proper muscle function, and having too little can increase your risk of heart problems.³ You can get magnesium through your diet or by taking a magnesium supplement. Magnesium rich foods include dark, leafy greens, whole grains, and nuts.² Having a magnesium deficiency is rare, although it can cause complications. For example, a severe magnesium deficiency can impact calcium and vitamin D homeostasis.⁴ Individuals with gastrointestinal and renal disorders are more susceptible to a magnesium deficiency, and a deficiency may increase risk of metabolic disorders, osteoporosis, and cardiovascular disease.⁴

Magnesium Uses and Health Benefits

Magnesium benefits include that it decreases heart disease and stroke risk, promotes positive results in people with diabetes, boosts bone health, and reduces the risk of colon cancer.⁵ Taking a magnesium supplement can also help with the following conditions.

Constipation- Among magnesium benefits, the mineral helps ease constipation by relaxing the muscles and drawing water into the stool.
Restless Leg Syndrome- Magnesium benefits on your muscles can have a positive effect on helping treat restless leg syndrome.
Depression - Magnesium impacts several biological systems that impact depression, making it a viable treatment for managing the condition.⁶
Fibromyalgia Syndrome - Fibromyalgia is a disorder that results in muscle pain and fatigue. Magnesium can help treat these symptoms.
Migraine - Magnesium is said to be an effective at-home remedy for migraines. Studies have shown that eating magnesium can help reduce the frequency of migraine attacks.⁵
Muscle Cramps - Since magnesium impacts muscle health, it can help ease muscle cramps.

It’s also been suggested that there may be an association between magnesium and weight loss.⁶ However, it’s not clear if magnesium itself promotes a healthy weight. It’s likely that adopting a magnesium rich foods diet contributes to weight loss because the foods are low calorie and contain many other healthy nutrients.

Magnesium Side Effects and Precautions

Magnesium is an essential mineral, but getting too much can cause diarrhea. High doses can also lead to heart problems.⁸ Magnesium overdoses aren’t common since the kidneys naturally eliminate excess amounts. Therefore, having too much magnesium in the blood can be a sign of kidney problems.⁹ It’s unlikely to overdose by eating magnesium rich foods, but taking too many magnesium supplements or taking magnesium intravenously as a medication can cause issues.⁹ In the rare case that an overdose does occur, side effects can include:

Dizziness or fainting
Severe drowsiness
Flushing
Muscle paralysis
Trouble breathing
Blurred or double vision
Change in urination frequency
Slow heartbeat
Irritation at injection site if administered intra muscularly¹⁰

These side effects typically occur when using magnesium as a medicinal treatment and injecting it directly into the body. Most of these side effects will go away on their own and do not require medical attention. However, you should mention them to your doctor to avoid further overdose.¹⁰

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