The levels of minerals and vitamins play a crucial role in maintaining our overall health. Vitamin and mineral deficiencies are common nowadays, especially magnesium deficiency.
Magnesium is included in more than 300 enzymatic reactions in the body, including synthesis of fatty acids, metabolism of food and transmission of the nerve impulses. There are 25 grams of magnesium within the body, 50 % – 60 % of which is stored in the skeletal system.
Also, the rest is found in the soft tissues, muscles and body fluids.
SYMPTOMS OF MAGNESIUM DEFICIENCY
Magnesium deficiency is more common in elderly people. It can be caused by taking certain medications, consuming alcohol excessively or experiencing health conditions, such as gastrointestinal disorder.
Some common symptoms of magnesium deficiency include:
• Appetite loss
• Vomiting, dizziness and nausea
• Weakness
• Fatigue
• Tingling and numbness
• Muscle cramps
• Seizures
• Spasms and changes in the heart rhythm
• Respiratory problems
• Lack of calcium
• Asthma
• Bowel disease
• Confusion or memory loss
• Panic attacks
• Irritability
HEALTH BENEFITS OF MAGNESIUM
Magnesium offers countless health benefits, including:
1. Treats depression and other mood issues
Using magnesium on a regular basis helps improve mood and mind health, thus fighting depression.
Health experts think that magnesium deficiency may be the root cause of depression and other mental illnesses.
2. Boosts exercise performance
Magnesium enables blood sugar to move to the muscles and eliminate lactic acid that accumulates in the muscles and causes pain. Studies show that magnesium supplementation can increase athletic performance during exercise. It is considered that when we do exercise we need 10 – 20 % more magnesium than when we take a rest.
3. Protects against diabetes type 2
Magnesium helps protect against diabetes type 2. It is considered that diabetics have decreased levels of magnesium in their blood. Therefore, this may hinder the ability of insulin to regulate blood sugar levels.
4. Reduces high levels of blood pressure
Numerous studies confirmed the beneficial effects of magnesium on reducing high blood pressure.
5. Prevents migraines
It is considered that people, who suffer from headaches, sensitivity, migraine and vomiting, are more likely to be magnesium deficient.
In addition, studies show that magnesium can treat and prevent migraines. Magnesium acts as a muscle relaxant, alleviating muscle tension, migraines and headaches. Magnesium-high foods can relieve the symptoms of migraines, too.
6. Lowers insulin resistance
Insulin resistance is the root cause of diabetes type 2 and metabolic syndrome. It is manifested with impaired ability of the liver and the muscle cells to absorb sugar properly from the bloodstream. Moreover, high insulin resistance leads to loss of magnesium through the urine, thus reducing magnesium levels in the blood.
Studies found out that magnesium helps reduce high blood sugar and insulin resistance.
7. Improves PMS symptoms
Premenstrual syndrome is a common disorder in women. Its main symptoms include abdominal cramps, water retention, insomnia, weight gain, breast tenderness, irritability and tiredness.
Fortunately, magnesium is considered to boost mood in women with premenstrual syndrome and relieve its symptoms.
8. Improves bone health
Magnesium plays a vital role in the formation of bones. It helps absorb calcium in the bones easily and stimulate vitamin D release in the kidneys.
Optimal use of magnesium is related to high bone density, great bone crystal formation and a reduced risk of osteoporosis.
9. Enhances heart health
Magnesium is essential for maintaining muscle health, including heart health, and for transmitting electrical signals within the body. Optimal use of magnesium has been related to a reduced risk of atherosclerosis and high levels of blood pressure, or hypertension.
In addition, magnesium is also used to treat congestive heart failure, abnormal heart beating or arrhythmia.
10. Reduces anxiety
Anxiety has been related to low levels of magnesium. Namely, researchers found out that magnesium-low diet can significantly affect the types of bacteria found in the gut, thus altering anxiety-related behavior.
MAGNESIUM-RICH FOOD
It is recommended that women take at least 300 mg of magnesium, whereas men 400 mg of magnesium per day. Some of the greatest sources of magnesium are:
• Salmon
• Mackerel
• Almonds
• Cashews
• Avocado
• Halibut
• Quinoa
• Black beans
• Dark chocolate
• Swiss chard
• Spinach
• Pumpkin seeds
• Legumes
• Tofu
• Chia and flax seeds
• Whole grains
• Bananas
• Leafy greens
• Soy milk
• Oatmeal
• Broccoli
• Edamame
• Peanut butter
MAGNESIUM SUPPLEMENTS
You can choose some of these magnesium supplements to increase magnesium levels in the body:
• Magnesium chloride oil – increases energy, soothes muscle pain, cures wounds and boosts athletics performance.
• Magnesium Orotate – contains orotic acid, which is beneficial for heart health.
• Magnesium glycinate – regulated magnesium deficiency as it is easily absorbed.
• Magnesium citrate – treats constipations and enhances digestive processes.
• Magnesium Threonate – is easily absorbed in the body
• Magnesium chelate – found in food
POTENTIAL RISKS OF MAGNESIUM
Magnesium overdose is unlikely, as the excess of magnesium will be eliminated through the urine. However, large doses of magnesium can lead to gastrointestinal issues, like cramping, nausea and diarrhea. Moreover, it can cause kidney issues, nausea, urine retention, low blood pressure, lethargy, depression, vomiting, cardiac arrest, and even death.
Even though magnesium supplements are safe, people who are taking antibiotics, diuretics and heart medications should consult with a health care professional before using magnesium supplementation.