Magnesium is a popular natural ingredient for migraines and pain, and is also good for your heart, muscles, nerves, immune system, and for boosting stamina.
How much magnesium do you need?
A healthy adult requires anywhere between 310 and 420 milligrams of magnesium per day, according to the RDA. However, certain people require more magnesium in their diet than the general population. Certain health conditions and medicines may interfere with magnesium absorption or cause magnesium depletion. These include:
- People who suffer gastrointestinal problems, as in Crohn’s disease, Celiac disease, or fibromyalgia
- Anybody who suffers chronic diarrhea or vomiting, as in migraine disorder
- Anti-neoplastic medication
- People with calcium or potassium deficiencies
- Senior citizens, due to magnesium loss and drug interactions
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What are the symptoms of magnesium deficiency?
The most common symptoms of low magnesium levels are:
- Loss of appetite
- Muscular weakness
- Leg cramps
- Muscular contractions
- Painful numbness and tingling sensations
- Coronary spasms
- Abnormal heartbeat
- Emotional disorders
Left untreated, severe magnesium deficiency can lead to low calcium levels and potassium levels in the blood.
What are the health benefits of magnesium?
In a placebo-controlled double-blind randomized study, 81 migraine patients were given either 600mg of oral magnesium supplements or a placebo, every day for 12 weeks. After at least 9 weeks, migraine patients who received the magnesium supplements noticed more dramatic results than those who received the placebo.
Conversely, magnesium deficiency may cause abnormal heartbeats that may lead to heart attack. In numerous studies, magnesium supplementation improved cardiovascular endurance.
The DASH study (Dietary Approaches to Stop Hypertension) suggests eating foods like fruits, vegetables, and dairy products that are high in magnesium and low in sodium, and fat.
Type 2 diabetes
Magnesium influences insulin levels and improves the insulin response in individuals with type 2 diabetes.
Magnesium encourages calcium absorption and increases bone mineral density, according to many studies.
Up your magnesium intake for pain management
If you suffer from chronic pain symptoms like migraine headaches or fibromyalgia, then health experts recommend you increase your magnesium intake, either through food sources or magnesium supplements.
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Prophylaxis of Migraine with Oral Magnesium: Results From A Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study
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