![]() ![]() Magnesium is essential for many aspects of health. Some studies suggest that magnesium supplements help improve PMS symptoms, though more research is necessary. Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels. One study found that taking 300 mg of magnesium daily helped decrease bloating, depression, and anxiety in college students with PMS compared with a control group ( 34). As such, supplements may help reduce the severity of symptoms, including menstrual migraine attacks ( 33). This may be because magnesium levels fluctuate throughout the menstrual cycle, worsening PMS symptoms in those with a deficiency. Some research suggests that magnesium supplements help relieve PMS symptoms and other conditions such as menstrual cramps and migraine attacks ( 32). It often causes symptoms such as water retention, abdominal cramps, tiredness, and irritability ( 31). Premenstrual syndrome (PMS) is one of the most common conditions in female-bodied people of childbearing age. Magnesium supplements have been shown to enhance exercise performance in several studies, but results are mixed. However, more studies are needed, as some research suggests that supplementing doesn’t help athletes or active people with adequate magnesium levels ( 6). In a 2019 study, professional male cyclists players who took 400 mg of magnesium per day for 3 weeks experienced improvements in muscle recovery and protection from muscle damage following a strenuous race, compared to cyclists taking a placebo ( 8). One older study of 2,570 women associated higher magnesium intake with increased muscle mass and power ( 7). Studies show magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient ( 6). Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue ( 5). You may need more magnesium during exercise than when you’re resting, depending on the activity ( 4). However, many people get less than they need. Magnesium supports hundreds of chemical reactions in your body. adults get less than the recommended daily amount of magnesium ( 1, 3). Nonetheless, studies suggest that approximately 50% of U.S. Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system.Muscle movements: aiding in muscle contraction and relaxation.Gene maintenance: helping create and repair DNA and RNA. ![]() Protein formation: creating new proteins from amino acids.Energy creation: converting food into energy.It’s involved in more than 600 reactions in your body, including ( 2): One of its main roles is to act as a cofactor - a helper molecule - in the biochemical reactions continuously performed by enzymes. Every cell in your body contains this mineral and needs it to function.Ībout 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood ( 1). Involved in hundreds of biochemical reactions in your body ![]()
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