Minerals are essential for human metabolism and magnesium is among essential mineral you should have in your daily diet. Magnesium is kind of mineral that is easy to find in foods still some people prefer to get it from supplement to make sure the daily intake is fulfilled.
What Is Magnesium?
As mentioned above, magnesium is mineral and one of the compounds easily found in nature. Magnesium is also one of the body’s electrolytes, so the function is more than you think because the lack of magnesium could lead to some severe diseases like types 2 diabetes, hypertension, Alzheimer and also heart disease. Normally, you could get magnesium from foods and example of foods that are rich of magnesium are green leafy vegetables, some legumes like black beans and chickpeas, nuts, seeds, some seafood like salmon and tuna. Magnesium is also found in fruits like figs, avocado and banana.
Health Benefits of Taking Magnesium at Night
Instead of getting magnesium from foods, some people prefer to consume the magnesium supplement at night to get all its benefits. Magnesium is also an energy booster, only if you take it in the morning but when you take it at night, below is the health benefits you could enjoy.
- Reduces the Symptoms of PMS
Symptoms of PMS could be super annoying especially at night. Taking magnesium supplement at night rightly before bed could help reducing the symptoms and making you sleep better. Moreover, magnesium could act as anti-inflammation as well to reduce the pain because of abdominal cramps which common to occur during PMS.
- Maintains the Blood Pressure
Several symptoms of high blood pressure are also well known as hypertension. Well, though there are a lot of ways you could do to maintain the blood pressure but taking magnesium at night is one that is highly recommended. For optimal result, you should make sure that not only magnesium intake that is fulfilled but also the potassium intake because the main health benefits of potassium is also to regulate blood pressure by maintaining healthy cardiovascular.
- Boosts Performance
Taking magnesium at night could help you boosting your performance because one of the main functions of magnesium is to optimize the muscle function to improve your physical performance. This claim has been published in American Journal of Clinical Nutrition about a studies conducted in 124 elderly women who could improve their physical performance after taking magnesium in 12 weeks.
- Could Act as Anti-Inflammation
For those who have no idea what inflammation is; it is a normal immune system for body to react toward infection and injury. However, there are some levels of inflammation and the chronic one could be really fatal. Consuming magnesium supplement could help relieving the inflammation.
- Relieves Muscles Spasms and Aches
One more amazing benefits of magnesium is its essential role in muscle contraction. The effect of the lack of magnesium in your body could lead to muscle spasms aches. In other words, by ensuring your daily intake of magnesium is fulfilled could prevent muscle spasms and aches.
- Solution to Migraines
Migraine is not fatal but could be super annoying especially when you have an important meeting or some deadlines to fulfill. Actually the low level of magnesium in your body could lead to the symptoms of migraine like nausea and headache. If you suffer migraine regularly, perhaps you could add magnesium supplement to your daily diet.
- Calms Nerves
Magnesium has prominent role in the production of ‘happy hormone’ or well known as serotonin. A report in medical journal entitled Journal of Neuropharmacology which published in 2012 stated that an animal study in mice have been conducted to compare nerves condition of mice which are suffering from magnesium deficiency and mice which are not. The difference is quite significant.
- Good for Bones Health
Magnesium is one more type of minerals that are essential for bone health besides calcium. However, the role of magnesium is also prominent because calcium needs magnesium to contribute in the developing of bone and magnesium is essential to transport both potassium and potassium across membrane cells.
- Improves Blood Sugar Level
There are several types of diabetes and one of them is type 2 diabetes whereas a person is suffering from insulin resistance. Taking magnesium supplement is effective to prevent type 2 diabetes and prevent insulin resistance by improving the blood sugar level. For optimal result, you could taking magnesium supplement but also doing plenty of physical exercises.
- May Helpful to Fight Depression
There are some scientific studies that found significant connection between magnesium supplement and the reduction of symptoms of depression. The studies revealed that magnesium supplement contains mood-boosting properties to help fighting depression. More studies also stated that the lack of magnesium in the body may increase the risk of developing depression.
- Improves Sleep Quality
There are a lot of health benefits of sleeping but for some people falling asleep is not as easy as you think because though insomnia is quite common case but it is so not easy to deal with. A study conducted in Iran revealed that elderly who have sleeping problem could reduce the symptoms of insomnia significantly by taking magnesium rightly before bed.
Cautions of Taking Too Much Magnesium
Naturally, excessive consumption of magnesium obtained from foods will be simply excreted through urine by kidney but it is not the same when you obtain it from supplement.
- Too much magnesium obtained through supplement could upset your stomach and causes conditions like abdominal cramping, nausea and diarrhea.
- If you are in a certain medication is highly recommended to discuss the dosage with your doctor to prevent negative interactions that may lead to certain health problems.
- Taking magnesium and antibiotic at the same time may reduce the effectiveness of antibiotic. You should give the interval between taking antibiotic and magnesium like two hours when you take antibiotic first but you need more than four or six our to take antibiotic after magnesium.
- As mentioned above, one of the health benefits of magnesium is to help maintaining the blood pressure. Well, don’t take magnesium together with medication to low the blood pressure because the effect could be doubled.
Magnesium is one of the essential minerals and the reason why many people are taking the magnesium supplement right now is because they know that magnesium is super important for their body. There are a lot of symptoms and health risk of magnesium deficiency because it is involving in more than 300 reactions in body and metabolism from DNA synthesis, insulin metabolism up to reproduction. So, perhaps it is not a bad idea to consider the health benefits of taking magnesium at night since your body needs it.