Magnesium
The mineral magnesium is necessary for the body’s regular bone structure. Although magnesium is obtained through diet, if a person’s magnesium levels are very low, they may need to supplement. Hereditary heart disease, high blood pressure, blocked arteries, osteoporosis, diabetes, and stroke have all been related to low magnesium levels in the body.
What is the mechanism?
The healthy development and upkeep of bones depend on magnesium. Additionally, magnesium is necessary for the healthy operation of muscles, nerves, and numerous other bodily parts. Magnesium helps transport feces through the colon and balance gastric acid in the stomach.
The healthy development and upkeep of bones depend on magnesium. Additionally, magnesium is necessary for the healthy operation of muscles, nerves, and numerous other bodily parts. Magnesium helps transport feces through the colon and balance gastric acid in the stomach.
Benefits Of Magnesium
Magnesium is one of the seven necessary macrominerals. These macrominerals are those that humans must take in comparatively significant quantities, at least 100 milligrams (mg) daily. People require lower quantities of microminerals like iron and zinc, but they are as necessary.
Many processes in the body depend on magnesium. Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraines are among the chronic illnesses that can be prevented or treated with enough intake of this mineral.
The body’s use of magnesium and how it affects a person’s health are covered in the sections that follow:
- Bone health
- Diabetes
- Cardiovascular health
- Migraine headaches
- Premenstrual syndrome
- Anxiety
Bone health:
- Although calcium’s involvement in bone health has received the majority of study attention, magnesium is also necessary for the creation of healthy bones.
- A sufficient intake of magnesium has been associated in 2013 with increased bone density, better bone crystal production, and a decreased risk of osteoporosis in postmenopausal women.
- Since calcium and vitamin D are two more elements that are essential for bone health, magnesium may have a direct and indirect positive impact on bone health.
Diabetes:
- A decreased risk of type 2 diabetes has been associated with diets high in magnesium, according to research. This could be the case due to magnesium’s significant function in insulin metabolism and glucose regulation.
- A review from 2015. Magnesium may help control diabetes, according to the World Journal of Diabetes, which states that most diabetics, though not all, have low magnesium levels.
- A magnesium deficit may exacerbate insulin resistance, a predisposing factor to type 2 diabetes. Low magnesium levels, on the other hand, might result from insulin resistance.
- Taking magnesium supplements may also help those with low magnesium levels become more insulin-sensitive, according to a 2017.
Cardiovascular health:
- Magnesium is necessary for the body to keep all of its muscles, including the heart, healthy. Research indicates that magnesium is essential for heart health.
- According to 2018 research, cardiovascular issues can become more likely in those who are magnesium deficient. Its cellular-level activities are partly to blame for this.
- The authors note that individuals with congestive heart failure frequently suffer from magnesium insufficiency, which can exacerbate their clinical consequences.
- The risk of death is decreased for those who take magnesium shortly after a heart attack. In order to lower the risk of arrhythmia, or irregular cardiac beat, doctors may utilize magnesium when treating congestive heart failure (CHF).
- A meta-analysis conducted in 2019 found that according to a reliable source, consuming more magnesium may reduce a person’s risk of stroke. The incidence of stroke decreased by 2% for every 100 mg increase in magnesium daily, according to their findings.
- Additionally, some studies indicate that magnesium may contribute to hypertension.
- Nonetheless, the Office of Dietary Supplements (ODS) states that taking magnesium supplements decreases blood pressure “to a small extent” based on current studies.
- To learn more about the function of magnesium in heart health and the prevention of cardiovascular disease, the ODS recommends a “large, well-designed” study.
Migraine headaches:
- It’s possible that magnesium treatment might help avoid or treat headaches. This is because a lack of magnesium can affect neurotransmitters and restrict blood vessel constriction, two factors that doctors link to migraine.
- Magnesium levels in bodily tissues and blood may be lower in migraineurs than in healthy people. A migraine may cause a person’s brain’s magnesium levels to drop.
- Magnesium treatment may help prevent migraines, according to a 2017 comprehensive study. According to the authors, a safe and efficient preventative measure seems to be ingesting 600 mg of magnesium citrate.
- Doses of 400–500 mg daily are commonly used to prevent migraines, according to the American Migraine Foundation.
- Only under a doctor’s supervision should people utilize this therapy since the doses that might have an impact are probably considerable.
Premenstrual syndrome:
- Additionally, premenstrual syndrome (PMS) may be influenced by magnesium.
- A 2012 paper suggests that taking magnesium tablets in addition to vitamin B-6 may help alleviate PMS symptoms. However according to a more recent evaluation from 2019, the evidence is conflicting, and further research is required.
- Magnesium supplements may help lessen PMS-related bloating, mood swings, and breast discomfort, according to the American College of Obstetricians and Gynaecologists.
Anxiety:
- Magnesium levels may have an impact on mood disorders such as anxiety and depression.
- Low magnesium levels may be associated with increased anxiety, per a 2017 comprehensive review. Activity in the three glands that regulate a person’s response to stress, the hypothalamic-pituitary-adrenal (HPA) axis, is partially to blame for this.
- To determine how effectively magnesium supplements could help lower anxiety, researchers must conduct high-quality trials, as the study notes that the quality of the data is weak.
Food High In Magnesium
Among the natural dietary sources of magnesium are:
Leafy green veggies like spinach and nuts
- The seeds
- Soybeans, beans, and peas
- Cereals made from whole grains
- Germ from wheat
- Wheat.
- Bran made from oats
Magnesium deficiency
The symptoms of a magnesium deficit are uncommon in otherwise healthy individuals, even though many people do not consume the required amount of the mineral. A disorder called hypomagnesemia is brought on by insufficient magnesium.
Alcohol abuse, adverse drug reactions, and certain medical diseases, such as diabetes and gastrointestinal disorders, can all lead to magnesium deficiency or insufficiency.
Among the signs of a magnesium deficit include appetite loss.
- nausea
- vomiting
- weakness
- exhaustion
The following are signs of a more severe magnesium deficiency:
- cramping in the muscles
- convulsions,
- tingling,
- numbness,
- personality changes
- Heart palpitations or irregularities
- Numerous illnesses, such as migraine
- Alzheimer’s disease
- type 2 diabetes
- cardiovascular disease, have been related to magnesium shortage in studies.
What are the risks of Excess magnesium?
- It is improbable that a person may consume too much magnesium through their diet because the body will flush out any excess through urine.
- However, consuming too much magnesium through supplements might cause gastrointestinal issues including cramping, nausea, or diarrhea.
- Low blood pressure, urine retention, nausea, vomiting, depression, lethargy, loss of central nervous system (CNS) control, cardiac arrest, renal difficulties, and potentially mortality can all result from too high dosages.
- Unless prescribed by a physician, those with renal disorders should not use magnesium supplements.
Do I need to take supplements?
- Online retailers provide magnesium supplements, but the best way to get any vitamin or mineral is through food since minerals function best when combined with other nutrients.
- Numerous vitamins, minerals, and phytonutrients have complementary effects. According to this phrase, consuming them together has more positive health effects than taking them alone.
- The best way to satisfy daily magnesium needs is to concentrate on eating a healthy, balanced diet. Supplements can be used as a backup, but only under a doctor’s supervision.
Summary
Magnesium is an essential element for healthy blood pressure, robust bones, and regular heartbeats. Due to inadequate magnesium intake, many Americans suffer from conditions including high blood pressure, osteoporosis, and inflammation.
Magnesium supplements are recommended by doctors for patients with certain medical disorders or those on certain drugs, however excessive magnesium intake can be dangerous. Nuts, beans, whole-grain cereals, and green leafy vegetables are all natural sources of magnesium.
FAQ’s
What does magnesium do in your body?
The body needs the vitamin magnesium to remain healthy. Numerous bodily functions, such as controlling blood pressure, blood sugar, and muscle and nerve function as well as the synthesis of DNA, protein, and bone, depend on magnesium.
What is the main use of magnesium?
Magnesium is utilized in items like power tools, computers, cameras, luggage, and vehicle seats that benefit from being lightweight. Additionally, it is added to molten steel and iron to eliminate sulfur. Magnesium is utilized in pyrotechnics, flares, and sparklers because it burns brightly and ignites rapidly in the air.
Which foods are rich in magnesium?
vegetable leafy greens, like spinach.
beans.
seed and nut.
whole grains.
What are the symptoms of magnesium deficiency?
Symptoms of a magnesium deficit include weakness, exhaustion, nausea, vomiting, and appetite loss. The symptoms of a magnesium deficit might consist of numbness, tingling, cramping and contractions of the muscles, convulsions, altered personality, irregular heartbeats, and coronary spasms.
Which fruit is rich in magnesium?
The fruit that has the most magnesium is the banana. It has a greater magnesium concentration when consumed dry. In general, dried fruits like apricots, dates, and figs are a good source of magnesium.
References:
- MAGNESIUM: Overview, uses, side effects, precautions, interactions, dosing, and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium
- LD, M. W. R. (2023a, October 25). Why do we need magnesium? https://www.medicalnewstoday.com/articles/286839#summary
- Griffin, R. M. (2024, May 19). Magnesium. WebMD. https://www.webmd.com/diet/supplement-guide-magnesium