Six benefits of magnesium citrate: good for mental health, optimizing sleep, etc.

 Magnesium& nbsp;, as a mineral, is very important to human health. Magnesium plays a role in almost every function of the body, playing a role in energy generation, muscle contraction, nerve conduction and blood glucose balance. Magnesium is involved in the operation of more than 300 enzyme systems throughout the body.

This mineral is usually found in many cheap supplements, but the ingredient is usually magnesium oxide. Although various forms of magnesium may lead to loose stools, magnesium oxide has poor solubility and poor absorption effect, especially prone to diarrhea. Magnesium in chelated form is usually easier to absorb, and magnesium citrate is one of the more easily available magnesium.

Over time, there is evidence that magnesium may have a number of different benefits, including:

• May be good for heart health.
• May help control healthy blood glucose levels.
• May relieve the pain in the lateral head
• May be good for mental health.
• May optimize bone health
• May improve the quality of sleep

1. Good for heart health

A variety of different supplements seem to support heart health, including high-fullness eicosapentaenoic acid (EPA) and & nbspFish oil& lt; & Gt; & Gt; & amp; Gt;Ribose& lt; & Gt; & Gt; & amp; Gt;CoQ10And magnesium. Recent studies have shown that magnesium may contribute to heart health in several different ways. Magnesium may help to control blood pressure, relieve inflammatory reaction, control the balance of blood glucose, normalize nerve conduction and reduce arrhythmia or irregular heartbeat.

A recent meta-analysis review found that magnesium may reduce elevated blood pressure, with systolic blood pressure between 0.2 and 18.7 (upper limit) and diastolic blood pressure between 0.3 and 10.9 (lower limit). Interestingly, magnesium does not seem to lower blood pressure beyond the normal range, suggesting that magnesium does not cause low blood pressure. People with normal blood pressure or people who use prescriptions to control blood pressure will not further reduce their blood pressure if they are supplemented with magnesium.

With regard to the possible role of magnesium in stabilizing the heart, a review found that higher levels of magnesium in the body were associated with a decrease in atrial fibrillation (tachycardia, irregular rhythm). Magnesium has also been shown to reduce the risk of atrial fibrillation after heart and lung surgery. The evidence suggests that magnesium has an antagonistic effect on calcium, similar to adding a calcium blocker to the calcium channel, which itself is a prescription for high blood pressure and arrhythmia.

It is worth noting that low levels of magnesium in the body are associated with heart disease and death from a variety of causes. A meta-analysis of magnesium intake found that a daily intake of 100 mg of magnesium could reduce the risk of heart failure by 22% and the risk of stroke by 7%. Since heart disease is a very common cause of death, any method that significantly reduces the risk of heart disease is worth a try.

two。 Benefits to the control of blood glucose

The problem of blood glucose is surging rapidly and is becoming more and more common in the global population, resulting in more and more patients with glucose metabolic disease. More than 422 million people worldwide suffer from glucose metabolic disease, and that number is expected to increase further in the coming decades. At present, more reassuring and effective measures are needed to prevent and treat glucose metabolic diseases and to control the increase of blood glucose to help reverse this long-term trend.

Another benefit of magnesium is its positive effect on blood glucose. Glycosylated hemoglobin can reliably measure the control of blood glucose in patients with glucose metabolic disease in the past 2-3 months. Glucose metabolic disease is a disease that leads to an increase in blood glucose levels due to poor control. A review found that magnesium supplementation may have a moderate effect on reducing glycosylated hemoglobin in patients with glucose metabolic disease. Other studies have also shown that magnesium supplements seem to optimize blood glucose levels in people at high risk of developing glucose metabolic disease, thereby preventing further development of glucose metabolic disease.

3. Benefits of contralateral head pain

Lateral head pain is a common condition that can cause severe behavioral disorders and lead to a decline in quality of life. The condition is so common that it is estimated that about 1 billion people worldwide suffer from lateral head pain. Lateral head pain is a severe head pain, usually accompanied by nausea, vomiting, light sensitivity and sound sensitivity.

Magnesium deficiency seems to be an important cause of lateral head pain. Patients who suffer from lateral head pain usually have lower levels of magnesium than those who do not have lateral head pain. Magnesium may have the effect of reducing the content of glutamate and may have a sedative effect on the brain. Glutamate is an excitatory neurotransmitter known to be involved in the pathogenesis and persistence of lateral head pain. A review of the reliability of magnesium in repairing lateral head pain found that oral magnesium supplements may reduce the incidence of lateral head pain by 80% and the severity of the disease by 73%.

4. Mental health benefits

Magnesium, including magnesium citrate, may have a variety of effects on brain and mental health. Interestingly, magnesium deficiency may be closely related to stress levels, and studies have shown that stress can deplete magnesium. Magnesium may weaken the excitatory activity of the brain and increase nbsp.γ-aminobutyric acidThe sedative effect. As a cofactor for serotonin production, magnesium may even affect serotonin levels and enhance serotonin transmission. Common prescriptions to deal with anxiety and depression all focus on improving serotonin levels. Magnesium may also play a positive role in muscle relaxation. Muscles need calcium for contraction and magnesium for muscle relaxation.

Although the research evidence may be of poor quality, current research suggests that magnesium may help relieve anxiety. This positive effect is particularly strong for patients who are vulnerable to anxiety and stress.

The data also suggest that magnesium may ease depressive symptoms and defuse depression. Studies have shown that there is a correlation between dietary intake of magnesium and depression. In this study, increasing magnesium intake may reduce the risk of depression. Low levels of magnesium in the blood seem to be associated with depression, but more research is needed to fully support this link. Both animal and human studies have found that supplementation of the mineral magnesium may be beneficial in relieving depressive symptoms, and the effect seems to be more pronounced in people who are inherently deficient in magnesium.

5. Benefits for bone health

Most people think that & nbspCalcium& lt; & Gt; & amp; Gt; & amp; Gt;vitamin D& nbsp; is good for bone health, but magnesium is not far behind in this respect. Bones are mainly composed of calcium and phosphorus. However, 60% of the magnesium in the human body is found in bones. In 2009, the European Food Security Agency published an opinion that the study was sufficient to show that magnesium intake may be effective for the long-term health of bones.

Women with osteoporosis have lower levels of magnesium in their blood. Studies have also shown that bone mineral density at the lower position of the spine may be significantly optimized in individuals with high levels of magnesium in the blood. Studies have shown that magnesium supplements (such as magnesium citrate) may control bone loss. A meta-analysis of magnesium and osteoporosis studies concluded that magnesium supplementation may have a positive effect on optimizing bone mineral density of the hip and femur.

6. The benefits to sleep

Now that magnesium is known to have a potential soothing effect on stress and anxiety, it’s not surprising to know that magnesium may help improve sleep quality. Although more research is needed, a recent review found that observational studies suggest that people with magnesium deficiency may have poor sleep quality. These people may be more likely to nap during the day, wake up more sleepy, sleep less and snore more often. However, the randomized trial of magnesium-sleep correlation is a mixed trial, and more and larger trials are still needed to better understand the potential benefits.

Magnesium deficiency

Magnesium is an important mineral that is beneficial to health. However, many people fail to get enough of this nutrient. It is estimated that most people do not reach the lower limit of the recommended dietary intake of magnesium, putting them at risk of severe magnesium deficiency. Foods with high magnesium content include & nbspNuts, seed, & nbspBeans& lt; & Gt; & Gt; & amp; Gt;Whole grain, and & nbspCocoa.

As the dietary intake of magnesium is too low, many people consider taking magnesium supplements as an important way to meet their basic needs. Among the various forms of supplements, magnesium citrate products are rich and varied, and they are better absorbed than magnesium oxide.

Keystone

Magnesium& nbsp; is a necessary mineral for many body processes and is essential for maintaining good health. Research evidence suggests that magnesium may have a positive effect on a variety of different diseases, including preventing heart disease and glucose metabolism, relieving lateral head pain, improving mental health, and helping to reduce bone loss. Unfortunately, most people cannot meet their basic needs for magnesium through dietary intake, so taking magnesium supplements is an attractive option to benefit from this important mineral. Magnesium citrate is a kind of magnesium with good absorption, and as a reasonable choice, you can ensure adequate intake when needed.

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