The liver is the largest internal organ in the human body. From acting as a filter that processes blood and breaks down nutrients, toxins, and waste products, the liver is responsible for many vital functions in the body. It also helps with metabolism, digestion, and immune function. One essential mineral that supports liver health is magnesium. Dr. Joseph Salhab, a gastroenterologist based in Florida, has now explained the role of magnesium in boosting liver health. Let’s take a look.
What is magnesium
Magnesium is the fourth most abundant cation in the body. Some of its functions include:
- Supports nerve and muscle function
- Maintains a healthy heartbeat
- Regulates blood sugar levels
- Strengthens bones
- Produces energy
- Promotes relaxation and sleep
- Reduces inflammation
- Balances electrolytes and hydration
- Supports DNA and protein synthesis
Magnesium’s role in liver health
Magnesium is an essential mineral that supports liver health through multiple mechanisms. This mineral acts as a shield for liver cells, and protects from oxidative damage and inflammation, which are key contributors to liver diseases like non-alcoholic fatty liver disease (NAFLD). Studies have shown that magnesium deficiency is associated with increased fat accumulation in the liver, and also disrupts the insulin function, both risk factors for NAFLD. Adequate magnesium levels, on the other hand, promote the production of bile, which aids fat digestion, and boost glutathione, a potent antioxidant crucial for the liver’s detox processes. “Population studies demonstrate that individuals with higher magnesium intake typically show better liver function tests and lower rates of liver disease,” the gastroenterologist said in the video shared on Instagram.
Role in blood sugar regulation
Beyond detoxification, magnesium also helps to regulate blood sugar. This would take off some of the liver’s metabolic workload. Stable blood sugar levels mean less strain on the liver. This is especially important for preventing conditions like NAFLD, which is closely tied to insulin resistance. Magnesium isn’t a cure-all, but it certainly helps to boost liver health.
Magnesium-rich diet
Dr. Salhab recommends adding a magnesium-rich diet for liver benefits. The best way to boost magnesium intake is through diet. You don’t need supplements if you eat the right foods. Some of the magnesium-rich foods include
- Pumpkin seeds: A 1-ounce serving provides about 168 mg of magnesium.
- Chia seeds: A nutrient-dense option, these tiny black seeds provie 95 mg per ounce.
- Almonds: A handful delivers roughly 80 mg of magnesium.
- Spinach: One cup of cooked spinach contains about 78 mg.
- Cashews, quinoa, edamame, black beans, avocado, and dark chocolate.
