Magnesium is one of the huge amounts of minerals, which means that the demand is much greater than trace minerals, and it ranks fourth in the minerals common to the human body (after sodium, potassium, and calcium).
Do you know the benefits and side effects of magnesium?
About 99% of the magnesium in the human body is stored in bones, muscles, and non-muscle soft tissues (such as nerves, blood vessels, and internal organs). Its main function is to act as a catalyst for more than 300 important biochemical reactions, such as ATP metabolism, muscle contractions, and nervous system function. The release of nerve conduction substances is related to magnesium.
According to a number of dietary surveys abroad, Western-style diets often lack magnesium, so the total magnesium intake is often insufficient, reaching only 30%–50% of the recommended daily intake (recommended dietary allowance/RDA).
Although magnesium has been neglected over the years, various evidence has emerged in recent years, confirming that low levels of magnesium in the body are associated with many chronic diseases, such as Alzheimer’s disease, attention deficit hyperactivity disorder, type 2 diabetes, Cardiovascular disease, migraine, osteoporosis, etc.
Do you know the benefits and side effects of magnesium?
Table of Contents
- What are the benefits of magnesium?
- Are there any side effects of oral magnesium tablets?
- Where can I buy magnesium recommended by most people?
What are the benefits of magnesium?
1. Reduce cardiovascular disease risk
According to the statistics of the World Health Organization, cardiovascular disease is the most disabling rate among all diseases. Common types include coronary heart disease, peripheral artery disease, rheumatic heart disease, pulmonary embolism, deep vein thrombosis, and congenital heart disease. It is estimated that by 2020, cardiovascular disease will grow rapidly, and the number will exceed infections, becoming the main cause of death and disability (from 25% in 1990 to 40% in 2020).
A systematic review and meta-analysis study found that every 0.2 mmol/L increase in blood magnesium concentration can reduce the risk of cardiovascular disease by 30%; while magnesium intake in the diet (each increase of 200 mg /day) can reduce the risk of ischemic heart disease by 22%.
Another meta-analysis (including 19 studies with a total of 532,979 participants) also pointed out that subjects who consumed more magnesium in the diet can reduce total cardiovascular disease events by 15% (including stroke and coronary heart disease, compared with For those with the least intake).
2. Improve hyperlipidemia?
Lipids are important substances in blood vessels. For example, cholesterol is necessary for the formation of cell membranes, hormone precursors, and the formation of cholic acid, and triglyceride plays an important energy supply role.
However, any molecule in excess will pose a threat to the human body. Excessive blood lipids are atherosclerosis and an important cause of cardiovascular disease. It is estimated that adult men have approximately 41.9% of the prevalence of dyslipidemia, and the incidence is much higher than that of women.
A meta-analysis of literature (including 18 studies, 1192 participants) pointed out that oral magnesium has no significant effect on the improvement of hyperlipidemia (including total cholesterol, low or high-density lipoprotein cholesterol and Triglycerides).
3. Beneficial depression status
The main symptoms of depression are frequent depression, lack of interest, negative thoughts, weakness, anorexia, and insomnia. It is estimated that the lifetime prevalence rate is about 9.4%, which is a common emotional disorder.
Sleep disturbance is the main factor for patients with depression to seek medical treatment actively. Without proper treatment, it is the main risk factor for suicide.
A double-blind controlled study (for 8 weeks, targeting 60 patients with magnesium deficiency) indicated that oral magnesium (500 mg/day, in addition to helping to increase blood magnesium concentration, can also reduce the Beck Depression Inventory-II) Score, which shows that assessing the status of magnesium deficiency and solving the problem of magnesium deficiency can have a positive effect on patients with depression.
The underlying mechanism is related to magnesium’s ability to regulate NMDA, enhance brain-derived neurotrophic factor (BNDF), and CREB protein.
*NMDA channel regulation is related to neurotransmission and neuroplasticity and is involved in learning, memory and emotional functions
*BNDF is widespread in the central nervous system. The system is very important for the growth and maintenance of neurons
4. Reduce inflammation index: C-reactive protein
C-reactive protein is an acute-phase plasma protein produced by systemic inflammation symptoms and is highly identifiable for non-specific inflammation.
In the average person, the level of CRP is usually low, and the increased high-sensitivity C-reactive protein is often associated with many diseases, including infectious diseases, cardiovascular diseases, diabetes, inflammatory bowel disease, autoimmune diseases, arthritis, and many cancers.
A systematic literature review and meta-analysis (including 11 studies) pointed out that for CRP levels greater than 3 mg/dL, magnesium supplementation has the effect of reducing C-reactive protein, which can bring about the management of low-grade inflammation.
5. Reduce the risk of diabetes
Diabetes is a disease in which the body metabolizes blood glucose abnormally. It is mainly caused by insulin resistance or insufficient blood glucose cannot enter the cell, and the sugar concentration in the blood remains high.
Type 2 diabetes is currently the most common. It is estimated that in China alone, 9.7% of the population over the age of 20 are affected (about 90 million people). The result of long-term high blood sugar is multiple organ lesions, including loss of vision, renal failure, peripheral neuropathy, cardiovascular disease, sexual dysfunction, etc.
A meta-analysis (including 13 studies with a total of 536,318 participants) found that magnesium intake showed a significant inverse relationship with the occurrence of diabetes. Dose-response analysis showed that daily magnesium intake increased At 100 mg, the risk of diabetes can be reduced by 14%.
Another double-blind controlled study (for 4 months, targeting 116 women with hypomagnesemia and prediabetes) found that supplementing magnesium with a balanced diet and exercise can help improve the blood lipid, magnesium, and blood glucose status of the subjects (yes 50.8% means improvement, compared to 7.0% in the placebo group).
6. Beneficial Migraine
Migraine is a more complex neurological headache (painful or throbbing characteristics), usually affecting the half of the head, and in severe cases will be accompanied by nausea or vomiting, if not treated in time, the symptoms can last for hours or even days.
According to the survey, about 14.7% of adults in Europe suffer from migraine (8% of men and 17% of women), and the annual medical expenses are as high as 27 billion euros, which constitutes a huge medical burden.
An observational study (subject to 140 migraine patients) found that the magnesium concentration in the blood of migraine patients was significantly lower than that of healthy people, and it was also related to the frequency of attacks.
Another double-blind controlled study (a three-month, 30-month migraine patient) pointed out that oral magnesium (Magnesium Citrate/600mg) can help reduce the frequency and intensity of migraine attacks and blood flow in certain parts of the brain (compared to placebo).
7. Beneficial premenstrual syndrome
Premenstrual syndrome affects millions of women around the world. It is estimated that about 80-90% of women of childbearing age have a high incidence. Among them, 3-8% have more severe symptoms, often affecting work, family, and interpersonal relationships.
A double-blind controlled study (a 2-month study of 32 women with premenstrual symptoms) found that oral magnesium helped to reduce the Menstrual Distress Questionnaire score, especially the mood score.
Another double-blind controlled study (a 2-month, 126 women with premenstrual syndrome) pointed out that vitamin B6 is more effective for depression symptoms, while magnesium is better for craving, edema, anxiety control.
8. Beneficial blood pressure control
Hypertension is the most common chronic disease among adults. One in three adults in the United States has high blood pressure, affecting approximately 70 million people.
Long-term high blood pressure can easily damage blood vessel walls, and even various tissues and organs, causing dangerous diseases such as heart disease, stroke, aneurysm, and so on.
Most hypertensive patients often have no obvious conscious signs. When the following conditions occur, high blood pressure may have existed for a long time or the value has suddenly increased, please consult a doctor immediately (such as unexplained frequent dizziness, headache, nosebleeds, and sudden blurred vision).
A meta-analysis (22 studies with a total of 1,173 participants) found that oral magnesium (median time 11.3 months, average dose 410 mg per day) helped reduce 2-3 mm Hg Systolic blood pressure and 3-4 mm diastolic blood pressure, although small in magnitude, are of clinical significance and are worth further verification by more large-scale experiments.
Are there any side effects of oral magnesium tablets?
Oral magnesium tablets are safe at appropriate doses, but possible side effects include gastrointestinal upset, nausea, vomiting, and diarrhea.
For most adults, magnesium intake is safe below 350 mg per day (the highest tolerable intake set by the US Food and Nutrition Council/FNB), but when the blood magnesium concentration is too high mostly (Additional intravenous magnesium is related) may cause high blood magnesium, severe symptoms such as low blood pressure, muscle weakness, irregular heartbeat, difficulty breathing, arrhythmia, and coma.
Do not use it if you have heart disease, intestinal disease (intestinal obstruction), liver or kidney dysfunction.
May slow down the clotting time, so be careful if you have abnormal blood clotting function.
Magnesium may interact with multiple drugs, affecting the action or absorption of drugs, and may seriously cause adverse effects (related drugs such as cardiac drugs digoxin, antimalarial drugs, antibiotics, osteoporosis treatment Bisphosphonates, oral anticoagulants, penicillamine, calcium Ion blockers, levothyroxine, etc., so please take any Western medicine before discussing with the medical staff.)
Long-term use of proton-pump inhibitors (a stomach acid control drug) may increase the risk of hypomagnesemia.
Before taking any surgical procedures, please inform the medical staff if you take Renhe magnesium or antacids containing magnesium and laxatives.
Where can I buy magnesium recommended by most people?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.