Magnesium is a mineral that plays a vital role in nutrition. It is found in nature and resides in the muscles and bones. This mineral eases the effectiveness of muscle and nerve functioning, converts blood sugar into energy, controls the heart rhythm, decreases the risk of osteoporosis, and increases your bone density and muscle strength.
Role For Diabetes
Magnesium plays an imperative role in the metabolism of carbohydrates. It has the ability to affect the activity and release of insulin, a hormone involved in blood sugar control. Decreased blood levels of magnesium (hypomagnesemia) are commonly seen in people with type 2 diabetes. As a result, individuals with diabetes are able to benefit from magnesium aspartate due to an increased amount of magnesium excreted in urine related to high blood sugar levels, commonly referred to as hyperglycemia. Frequent urination is a common symptom of diabetes and individuals with high blood sugar levels are able to supplement the decrease in magnesium by increasing their dietary intake of magnesium supplements.
Improving Your Cardiovascular Health
Magnesium has a profound impact on lowering the blood pressure. Since magnesium is found in dark green leafy vegetables such as spinach, individuals can consume the mineral through their diet and decrease their risk of hypertension, also known as high blood pressure. Magnesium diminishes the smooth muscles that dilate the arteries thereby improving the blood pressure. Additionally, high levels of magnesium has also been found to play a critical role in reducing one's risk of having a stroke and lowering the risk of coronary heart disease. Decreased amounts of magnesium in the body can increase the risk of abnormal heart rhythms, which could potentially result in a heart attack. Therefore, by consuming foods high in magnesium such as chicken and shellfish, your risk of hypertension and coronary heart disease will be reduced.
Magnesium and Osteoporosis: Increasing Bone Strength
People who are suffering from osteoporosis, referred to as brittle bones, have the ability to benefit from magnesium supplementation. Since magnesium deficiency alters the hormones that control calcium and affects calcium metabolism, magnesium supplements are needed. In fact, the Institute of Medicine found that an increased intake of magnesium may enhance bone mineral density leading to stronger bones. By consuming foods rich in magnesium aspartate, such as almonds, your risk of osteoporosis will be significantly decreased.
Role in Increasing Muscle Strength
Along with maintaining your bone density, increasing your intake of magnesium supplements can also increase your muscle strength. A study published in "The American Journal of Clinical Nutrition" revealed that magnesium maintains muscle strength. The study was conducted at the University of Palermo in Italy with 1,138 volunteers and measured magnesium levels in the blood with tests centered on muscle function and strength. The results demonstrated that an increased intake of magnesium can lead to increased muscle strength in your lower legs, stronger handgrips, and a greater force while extending your ankles and knees.
References
- "Institute of Medicine"; Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride; National Academy Press; 1999
- "American Heart Journal"; Is Low Magnesium Concentration a Risk Factor For Coronary Heart Disease? The Atherosclerosis Risk in Communities (ARIC) Study; F. Liao, et.al; September 1998
- Nutri Herb. Health and Wellness Library: Magnesium.
- "American Journal of Clinical Nutrition"; Magnesium and Muscle Performance in Older Persons: The InCHIANTI study; Ligia Dominguez, et.al; October 2006
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