Why Magnesium is so Important?
Magnesium is an essential mineral, playing a part in over 300 enzyme reactions in the human body.
Its many functions include helping with nerve and muscle function, regulating blood pressure, and supporting the immune system.
An adult body contains around 25 grams (g) of Mg, 50–60 percent of that the skeletal system stores.
The rest is present in muscle, soft tissues, and bodily fluids.
Many folks in America do not have enough magnesium in their diet, although lack symptoms are uncommon in healthy men and women.
Doctors associate magnesium deficiency with a range of health issues, so people should aim to satisfy their daily recommended amounts of magnesium.
Almonds, spinach, and cashew nuts are a few of the foods highest in Mg.
If a person cannot get enough magnesium during their diet, their doctor may recommend taking supplements.
In this article, we look at the use and benefits of magnesium and Why Magnesium is so Important ? what it does from the body, dietary sources, and possible health dangers doctors link to too much.
Benefits Of Magnesium:
Many kinds of seeds and nuts are full of magnesium.
Mg is one of seven essential macrominerals.
These macrominerals are minerals which folks will need to eat in relatively huge amounts — at least 100 milligrams (mg) daily.
Microminerals, like zinc and iron, are equally as important, though individuals need them in smaller quantities.
Mg is vital for many bodily functions.
While most research has focused on the role of calcium in bone health, Mg is also vital for healthy bone formation.
Research from 2013 has correlated sufficient magnesium intake with higher bone density, enhanced bone crystal formation, and also a lower risk of osteoporosis in females after menopause.
Research has linked high magnesium diets with a lower risk of type two diabetes.
This might be because Mg plays an important role in glucose control and insulin metabolism.
A 2015 review in the World Journal of Diabetes reports that most, but not all, individuals with diabetes have low magnesium and may play a role in diabetes management.
An Mg deficiency may worsen insulin resistance, which can be a condition that often develops before type 2 diabetes.
But, researchers will need to gather more evidence before doctors can routinely use magnesium for glycemic control in people with diabetes.
The body needs magnesium to maintain the health of muscles, including the heart.
Research has found that Mg plays an important role in heart health.
A 2018 review reports that magnesium deficiency can increase a person’s risk of cardiovascular problems.
This is partially owing to its roles on a cellular level.
The authors discover that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical results.
Individuals who receive magnesium shortly after a heart attack have a lower risk of mortality.
Magnesium therapy might help prevent or alleviate nausea.
This is because a magnesium deficiency may affect neurotransmitters and restrict blood vessel constriction, which can be factors doctors relate to migraine.
Individuals who experience migraines might have lower levels of Mg in their blood and body tissues compared with other individuals.
The levels in a person’s brain may be low during a migraine.
Magnesium may also play a role in premenstrual syndrome (PMS).
Small-scale studies, such as a 2012 post, imply that taking Mg supplements along with vitamin B-6 can enhance PMS symptoms.
But a recent 2019 inspection reports that the study is mixed, and additional studies are needed.
The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to decrease bloating, mood symptoms, and breast tenderness in PMS.
Mg amounts can play a role in mood disorders, including depression and stress.
In accordance with a systematic review from 2017, low magnesium levels might have links with higher levels of anxiety.
This is partly due to activity from the hypothalamic-pituitary-adrenal (HPA) axis, and it can be a set of 3 glands that control a person’s reaction to pressure.
But, the review points out that the quality of evidence is poor, and that researchers need to do high-quality studies to find out how nicely magnesium supplements might do the job of reducing stress.
Many foods contain high levels of Mg, including seeds and nuts, dark green veggies, whole grains, and legumes.
Manufacturers also add magnesium to breakfast cereals and other fortified foods.
The best sources of magnesium include:
Supply Per serving Percentage of the daily value
Almonds (1 ounce or oz) 80 mg 20%
Spinach (half a cup) 78 mg 20%
Roasted cashews (1 ounce ) 74 mg 19%
Cooked black beans (half a cup) 60 mg 15%
Peanut butter (2 tablespoons) 49 mg 12%
Potato with skin (3.5 ounces) 43 mg 11%
Cooked brown rice (half a cup) 42 mg 11%
Low-fat yogurt (8 ounces ) 42 mg 11%
Oatmeal, instant, 1 packet 36 mg 9%
Canned kidney beans (half a cup) 35 mg 9%
Banana (1 medium) 32 mg 8%
Symptoms of magnesium deficiency include:
1- A loss of appetite
2- Weakness or fatigue
Symptoms of more complex Mg deficiency include:
- muscle cramps
- Character changes
- Heart rhythm changes or spasms
Research has linked magnesium deficiency with a range of health conditions, such as Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.
Magnesium is a vital macronutrient that plays an integral role in many body processes, such as muscle, nerve, and bone health, and disposition.
Studies have linked Mg deficiencies with a range of health issues. If a person is not able to get their daily requirements from their diet, a doctor may recommend taking Mg supplements.
Hopefully, you find this article helpful enough. Kindly read our more articles and subscribe to us for staying updated on our all-new articles.
Team: Prime Health Blog