{"id":3293,"date":"2022-11-11T09:15:54","date_gmt":"2022-11-11T09:15:54","guid":{"rendered":"https:\/\/blog.dofasting.com\/?p=3293"},"modified":"2023-06-07T10:55:24","modified_gmt":"2023-06-07T10:55:24","slug":"benefits-of-magnesium","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/","title":{"rendered":"13 Proven Benefits of Magnesium"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#1_Improves_Digestion\" title=\"1. Improves Digestion\">1. Improves Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#2_May_Improve_Physical_Performance\" title=\"2. May Improve Physical Performance\">2. May Improve Physical Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#3_Reduces_Symptoms_of_Depression\" title=\"3. Reduces Symptoms of Depression\">3. Reduces Symptoms of Depression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#4_May_Reduce_Risk_Factors_for_Type_2_Diabetes\" title=\"4. May Reduce Risk Factors for Type 2 Diabetes\">4. May Reduce Risk Factors for Type 2 Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#5_Keeps_Your_Heart_Healthy\" title=\"5. Keeps Your Heart Healthy\">5. Keeps Your Heart Healthy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#6_Helps_Fight_Inflammation\" title=\"6. Helps Fight Inflammation\">6. Helps Fight Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#7_May_Relieve_Headaches_and_Migraines\" title=\"7. May Relieve Headaches and Migraines\">7. May Relieve Headaches and Migraines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#8_Helps_Improve_PMS_Symptoms\" title=\"8. Helps Improve PMS Symptoms\">8. Helps Improve PMS Symptoms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#9_Supports_Bone_Health\" title=\"9. Supports Bone Health\">9. Supports Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#10_Helps_With_Certain_Sleep_Problems_and_Sleep_Quality\" title=\"10. Helps With Certain Sleep Problems and Sleep Quality\">10. Helps With Certain Sleep Problems and Sleep Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#11_Reduces_Asthma_Symptoms\" title=\"11. Reduces Asthma Symptoms\">11. Reduces Asthma Symptoms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#12_May_Reduce_Anxiety_Symptoms_and_Stress\" title=\"12. May Reduce Anxiety Symptoms and Stress\">12. May Reduce Anxiety Symptoms and Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#13_Helps_Your_Body_Function_Properly\" title=\"13. Helps Your Body Function Properly\">13. Helps Your Body Function Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#What_Is_Magnesium\" title=\"What Is Magnesium?\">What Is Magnesium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/#Why_Is_Magnesium_Important_in_Intermittent_Fasting\" title=\"Why Is Magnesium Important in Intermittent Fasting?\">Why Is Magnesium Important in Intermittent Fasting?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"1_Improves_Digestion\"><\/span>1. Improves Digestion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The mineral magnesium makes digesting food possible as it is closely involved in your digestive processes. It activates the enzymes that enable the body to break down food into smaller parts to use for energy.<\/p>\n<p>Low magnesium levels can contribute to constipation. Magnesium helps draw water into the intestines, softening stool and making it easier to pass. People may use magnesium supplements to relieve constipation due to the nutrient\u2019s <a href=\"https:\/\/www.med.umich.edu\/1libr\/MBCP\/Magnesium.pdf\">laxative properties<\/a>.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"2_May_Improve_Physical_Performance\"><\/span>2. May Improve Physical Performance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Although more research is necessary, studies indicate that magnesium <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28846654\/\">may improve<\/a> energy metabolism efficiency and exercise performance. Insufficient magnesium levels may compromise <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-workout\/\">physical performance<\/a> as the magnesium needs of individuals increase with increased physical activity.<\/p>\n<p>As magnesium aids muscle contraction and relaxation, it may protect the muscles during exercise, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723322\/\">preventing muscle damage<\/a>. It supplies energy to your muscles by moving blood sugar and removing the build-up of lactate.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Reduces_Symptoms_of_Depression\"><\/span>3. Reduces Symptoms of Depression<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Low magnesium levels are associated with a higher risk of depression, particularly in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25748766\/\">younger adults<\/a>. Taking magnesium supplements has been shown to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28241991\/\">improve symptoms of depression<\/a> in individuals with both depression and magnesium deficiencies.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_May_Reduce_Risk_Factors_for_Type_2_Diabetes\"><\/span>4. May Reduce Risk Factors for Type 2 Diabetes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Boosting your magnesium levels may reduce the risk factors for type 2 diabetes. As magnesium helps regulate blood sugar levels, low levels of the nutrient may impair the body\u2019s ability to <a href=\"https:\/\/dofasting.com\/blog\/how-to-lower-blood-sugar\/\">manage blood sugar<\/a> effectively.<\/p>\n<p>A chronic magnesium deficiency is common in people with type 2 diabetes, and a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26322160\/\">low intake<\/a> is associated with developing type 2 diabetes, insulin resistance, and metabolic syndrome.<\/p>\n<p>Increasing your magnesium blood level with diet or supplementation appears to be a promising step for improving insulin sensitivity and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28978672\/\">lowering the risk<\/a> of diabetes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Keeps_Your_Heart_Healthy\"><\/span>5. Keeps Your Heart Healthy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Magnesium is essential to cardiovascular health and normal heart function. It plays a central role, alongside calcium and <a href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/\">potassium<\/a>, in maintaining a <a href=\"https:\/\/www.heart.org\/en\/health-topics\/arrhythmia\/understand-your-risk-for-arrhythmia\">healthy heart rhythm<\/a>.<\/p>\n<p>These electrolytes ensure muscle contractions and nerve function to keep a <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/magnesium-HealthProfessional\/\">steady heartbeat<\/a>. Irregular heartbeats are a common symptom of magnesium deficiency.<\/p>\n<p>The nutrient also helps regulate blood sugar and <a href=\"https:\/\/dofasting.com\/blog\/does-fasting-lower-blood-pressure\/\">blood pressure<\/a>, contributing to better heart health.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Helps_Fight_Inflammation\"><\/span>6. Helps Fight Inflammation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chronic inflammation is often the driving force behind <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-acute-and-chronic-inflammation#:~:text=Research%20has%20shown%20that%20chronic,to%20know%20its%20exact%20impact.\">many chronic diseases<\/a>, including heart disease, diabetes, and certain types of cancer. It is also associated with bowel diseases and disorders, including irritable bowel syndrome (IBS), Chrohn\u2019s disease, and ulcerative colitis.<\/p>\n<p>Low magnesium levels are linked to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29403302\/\">higher levels of inflammation<\/a> in the body. According to studies, magnesium can reduce <a href=\"https:\/\/www.jimmunol.org\/content\/188\/12\/6338\">inflammatory cytokine production<\/a>. Therefore, taking more magnesium can bring anti-inflammatory benefits.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_May_Relieve_Headaches_and_Migraines\"><\/span>7. May Relieve Headaches and Migraines<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Migraines are a common health condition. According to the American Migraine Foundation, migraine affects at least <a href=\"https:\/\/americanmigrainefoundation.org\/resource-library\/what-is-migraine\/#:~:text=The%20American%20Migraine%20Foundation%20estimates,actual%20number%20is%20probably%20higher.\">39 million Americans<\/a>. Frequent headaches and migraines can impact your quality of life.<\/p>\n<p>People who suffer from migraine attacks often have decreased magnesium levels. Magnesium is often used as an alternative to migraine medications to treat and prevent migraines.<\/p>\n<p>Magnesium supplements may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26752497\/\">reduce migraine headaches<\/a>, alleviating the frequency and intensity. Additionally, increasing dietary magnesium intake may be beneficial in the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25533715\/\">preventative treatment of migraine<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Helps_Improve_PMS_Symptoms\"><\/span>8. Helps Improve PMS Symptoms<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>PMS (premenstrual syndrome) is the name given to the symptoms that appear in women in the weeks leading up to their period. Symptoms can vary from person to person, but the <a href=\"https:\/\/www.nhs.uk\/conditions\/pre-menstrual-syndrome\/\">most common symptoms<\/a> include mood swings, trouble sleeping, bloating, breast tenderness, and headaches.<\/p>\n<p>There is a positive correlation between magnesium supplements and the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28392498\/\">relief and prevention<\/a> of PMS symptoms, dysmenorrhea, and menstrual migraine. Taking magnesium supplements <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3208934\/\">alongside vitamin B6<\/a> has been shown to decrease symptoms of PMS significantly.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"9_Supports_Bone_Health\"><\/span>9. Supports Bone Health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Magnesium plays a vital role in keeping good bone health. Individuals with a higher intake of magnesium have a <a href=\"https:\/\/americanbonehealth.org\/nutrition\/minerals-for-bone-health\/#:~:text=Magnesium%20is%20important%20for%20healthy,improve%20their%20bone%20mineral%20density.\">higher bone mineral density<\/a>. The higher density lowers the risk of bone fractures, bone loss, and osteoporosis.<\/p>\n<p>Osteoporosis is a chronic disease that makes your bones more fragile and prone to breaking from minor injuries. Lower bone mineral density and the presence of osteoporosis have been found in several cases where <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8313472\/\">magnesium levels were low<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Helps_With_Certain_Sleep_Problems_and_Sleep_Quality\"><\/span>10. Helps With Certain Sleep Problems and Sleep Quality<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The mineral magnesium contributes significantly to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23853635\/\">sleep regulation<\/a> in older adults as it affects the nervous system.<\/p>\n<p>Increasing your magnesium intake is sometimes recommended for treating symptoms of insomnia and other sleep disorders. For instance, over eight weeks, patients using magnesium supplementation experienced increased sleep time and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6910806\/#:~:text=After%208%20weeks%20of%20magnesium,the%20patients%20who%20have%20insomnia.\">greater sleep efficiency<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"11_Reduces_Asthma_Symptoms\"><\/span>11. Reduces Asthma Symptoms<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Growing evidence suggests that magnesium might have a role to play in managing and reducing asthma symptoms. This may be due to magnesium serving as an <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6379356\/\">anti-inflammatory and bronchodilating agent<\/a>.<\/p>\n<p>However, more research is needed before oral magnesium is promoted as a treatment for asthmatic individuals.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"12_May_Reduce_Anxiety_Symptoms_and_Stress\"><\/span>12. May Reduce Anxiety Symptoms and Stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There is evidence to suggest that magnesium may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27869100\/\">reduce and prevent<\/a> anxiety symptoms in those with mild anxiety and anxiety related to PMS.<\/p>\n<p>Further research proposes that when magnesium levels are deficient, your body may become more <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33260549\/\">susceptible to stress<\/a>. Therefore, boosting your magnesium levels can be beneficial to your mood.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"13_Helps_Your_Body_Function_Properly\"><\/span>13. Helps Your Body Function Properly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Put it this way \u2013 your body cannot cope without magnesium. It helps the body function as it is responsible for multiple enzyme reactions. It <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024559\/#:~:text=From%20a%20neurological%20standpoint%2C%20magnesium,implicated%20in%20multiple%20neurological%20disorders.\">regulates the nerves<\/a>, aids the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8840645\/\">immune system<\/a>, provides energy, and supports muscle movements, among other things. It even supports <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3052203\/#:~:text=Magnesium%20ions%20play%20key%20roles,charges%20on%20the%20DNA%20backbone.\">DNA synthesis<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_Magnesium\"><\/span>What Is Magnesium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Magnesium is an abundant mineral that has numerous functions in the human body. In fact, magnesium plays a role in over <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002423.htm\">300 enzyme processes<\/a> that regulate biochemical reactions.<\/p>\n<p>Every organ requires magnesium. It is responsible for normal nerve and muscle function, maintaining a healthy immune system and strong bones, and maintaining a steady heartbeat.<\/p>\n<p>An adult body has approximately <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/#:~:text=An%20adult%20body%20contains%20approximately,are%20kept%20under%20tight%20control.\">25 grams<\/a> of magnesium, 50-60% of which is stored in the bones. The remaining 40-50% is primarily present in the soft tissues, muscles, and bodily fluids.<\/p>\n<p>Magnesium is naturally present in certain foods and is a staple part of a healthy diet. It is also added to dietary supplements and some medicines like antacids and laxatives.<\/p>\n<h3>The recommended amount of magnesium<\/h3>\n<p>The <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/magnesium\/#:~:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,cause%20harmful%20effects%20on%20health.\">Recommended Dietary Allowance<\/a> (RDA) for adults is 400\u2013420mg of magnesium per day for men and 310\u2013320mg per day for women. The amount differs for pregnant women, with around 350\u2013360mg recommended daily.<\/p>\n<p>An adequate magnesium intake is critical for overall health. Sufficient levels are necessary for multiple reasons, from maintaining heart health to regulating blood sugar and blood pressure.<\/p>\n<p>Most people can get enough dietary magnesium from a balanced diet, but magnesium supplementation is available for those who don\u2019t meet the daily requirements.<\/p>\n<h3>Magnesium Deficiency Symptoms<\/h3>\n<p>A magnesium deficiency occurs when the daily magnesium requirement is not met. Low magnesium levels can contribute to major health conditions like <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786912\/\">cardiovascular disease<\/a> if a magnesium deficiency is left untreated. If you are not getting enough magnesium, you may experience a range of unpleasant symptoms.<\/p>\n<p><a href=\"https:\/\/health.clevelandclinic.org\/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it\/#:~:text=A%3A%20One%20of%20the%20first,symptoms%20in%20the%20early%20stages.\">Early signs<\/a> of magnesium deficiency include:<\/p>\n<ul>\n<li>Loss of appetite<\/li>\n<li>Nausea and vomiting<\/li>\n<li>Weakness<\/li>\n<li>Fatigue<\/li>\n<\/ul>\n<p>As it progresses, the deficiency can cause:<\/p>\n<ul>\n<li>Numbness and tingling in the extremities<\/li>\n<li><a href=\"https:\/\/www.mcgill.ca\/oss\/article\/health\/magnesium#:~:text=Patients%20with%20low%20magnesium%20levels,can%20also%20cause%20muscle%20spasm.\">Muscle cramps<\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7368975\/\">Arrhythmias<\/a> (irregular heartbeat)<\/li>\n<li>Personality changes like <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27910808\/#:~:text=Personality%20changes%2C%20including%20apathy%2C%20depression,a%20deficiency%20of%20this%20element.\">depression and anxiety<\/a><\/li>\n<li>An increased risk of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1855626\/#:~:text=Magnesium%20deficiency%20can%20cause%20a,coronary%20heart%20disease%2C%20and%20osteoporosis.\">chronic diseases<\/a>, including heart disease, high blood pressure, type 2 diabetes, and osteoporosis<\/li>\n<\/ul>\n<h3>Simple ways to increase magnesium intake<\/h3>\n<p>Fortunately, there are simple steps you can take to reach adequate magnesium levels. You can begin by adding more magnesium-rich foods to your diet to ensure your body gets the many health benefits of magnesium.<\/p>\n<p>The <a href=\"https:\/\/dofasting.com\/blog\/foods-high-in-magnesium\/\">best sources of magnesium<\/a> come from the following foods:<\/p>\n<ul>\n<li>Whole grains, including whole-wheat bread, oats, barley, and brown rice<\/li>\n<li>Nuts and seeds, including almonds, cashews, brazil nuts, peanuts, and pumpkin seeds<\/li>\n<li>Leafy greens \u2013 spinach, for instance, is an excellent source of magnesium<\/li>\n<li>Black beans, kidney beans, and edamame beans<\/li>\n<li>Water can also provide magnesium, although how much magnesium it contains depends on the source<\/li>\n<\/ul>\n<p>Supplemental magnesium provides another method of increasing your intake. As many Americans do not get enough magnesium from diet alone, magnesium supplements offer a quick solution. They can be particularly beneficial to those with a deficiency or conditions that impair the body\u2019s ability to absorb magnesium.<\/p>\n<p>Taking a magnesium supplement has been linked to health benefits like <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6016150\/\">lowering blood pressure<\/a> and reducing the risk factor for <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29793664\/\">heart disease<\/a>. But before reaching for dietary supplements, it\u2019s best to try and get enough of the mineral from magnesium-rich foods. It doesn\u2019t take a lot, and you can quickly reach the recommended dietary allowance with a few servings.<\/p>\n<p>Magnesium supplements may provide too much magnesium, leading to <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/magnesium-supplements\/faq-20466270\">adverse side effects<\/a> like abdominal cramps, diarrhea, and muscle weakness. They can also interact with the way your body absorbs other medications, so always check with your healthcare provider before use.<\/p>\n<p>Popular magnesium supplements include formulations with magnesium citrate, magnesium sulfate, magnesium lactate, magnesium glycinate, and magnesium threonate.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_Is_Magnesium_Important_in_Intermittent_Fasting\"><\/span>Why Is Magnesium Important in Intermittent Fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Magnesium is crucial for people who fast intermittently. There are many health benefits of magnesium, and eliminating the important nutrient entirely from your diet could trigger a deficiency. For instance, many people experience muscle cramps when fasting, and it could come down to having too little magnesium.<\/p>\n<p>You can avoid the nasty symptoms of a deficiency by ensuring you get enough of the essential mineral before starting a fast. Alternatively, a magnesium supplement will enable your body to function optimally, even without food.<\/p>\n<p>When you fast, your body\u2019s <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-and-electrolytes-do-you-need-them\/\">electrolyte levels deplete<\/a> quickly. Magnesium supplements will help you maintain an electrolyte balance.<\/p>\n<p>If you\u2019re new to intermittent fasting or want to explore the different methods, you can find the key information from DoFasting. You can check out the complete <a href=\"https:\/\/dofasting.com\/what-is-intermittent-fasting\/\">beginner\u2019s guide<\/a> to IF and gain an overview of what to expect from variations from <a href=\"https:\/\/dofasting.com\/types\/adf\/\">alternate-day fasting<\/a> to the <a href=\"https:\/\/dofasting.com\/types\/warrior-diet\/\">warrior diet<\/a>.<\/p>\n<p>For daily assistance, the <a href=\"https:\/\/dofasting.com\/\">DoFasting app<\/a> provides every tool you need to get started and reach your fasting goals, whatever they may be.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Conclusion<\/h2>\n<p>Dietary magnesium is a necessity for human health. It not only plays an essential role in multiple functions but has several other benefits that can improve almost every aspect of your overall health. Without it, your body cannot function optimally, and you will become prone to various unpleasant side effects.<\/p>\n<p>Monitor your daily magnesium intake, and you will notice the major perks of this essential mineral.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Improves Digestion The mineral magnesium makes digesting food possible as it is closely involved in your digestive processes. It activates the enzymes that enable the body to break down food into smaller parts to use for energy. Low magnesium levels can contribute to constipation. Magnesium helps draw water into the intestines, softening stool and [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":3094,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[33,99],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 Proven Benefits of Magnesium<\/title>\n<meta name=\"description\" content=\"Dietary magnesium is an essential nutrient for your overall health, but what role does it play exactly? 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