How Important is Magnesium For Your Well Being

Magnesium is a mineral stored primarily in bones and various body tissues. It is a catalytic enzyme that helps regulate diverse biochemical reactions, from protein synthesis and nerve and muscle function to blood pressure management, blood glucose control, and energy production.

It is the most important of the seven macrominerals, including calcium, phosphorus, sodium, potassium, chloride, and sulfur. Surprisingly, your body needs all seven nutrients in larger quantities than micro minerals like zinc and iron. So, how does magnesium work?

Doctors link magnesium deficiency to various health complications, so people should aim to meet the recommended daily levels.

Adequate magnesium supports and regulates our muscles and nerve function and produces energy in our bodies. It also conducts respectable levels of minerals in our bodies, such as calcium, potassium, and zinc. The heart, muscles, and kidneys all need magnesium to function smoothly. Among a horde of benefits of magnesium, some include:

• It contributes to healthy blood sugar regulation and supports restorative blood pressure levels.
• It improves insulin sensitivity and helps stabilize blood sugar levels in type-2 diabetics.
• It maintains blood pressure levels, bolstering overall cardiovascular health.
• It helps alleviate stress, anxiety, and depression
• It helps reduce headaches and migraine.
• It improves sleep disorders.
• It helps manage and prevent Alzheimer’s disease in elders
• Produces protein in our bodies and sustains our DNA
• Nourishes heart muscle kidneys and lowers the risk of stroke
• Strengthens our immune system and bone health

Low magnesium levels usually don’t show symptoms, but drastically low levels can raise the risk of elevated blood pressure, heart disease, type 2 diabetes, and even osteoporosis. Over time, low magnesium levels can also lead to low calcium and potassium levels, which are equally essential for our bodies.

The recommended daily magnesium value requirement for our body fluctuates from 75mg per day for infants to 220mg for children and 240mg for youngsters, followed by a higher requirement of 400 to 420mg for adults and middle-aged to older people. Whoa! Doesn’t that sound like a helluva lot of magnesium?

Since our body does not produce magnesium, you must get it from dietary sources. When we talk about magnesium, we assume we are dealing with supplements—pop up a pill and forget it; as simple as that.

Hang on! You have got it all wrong. No pills. You will be surprised to learn that we can get enough magnesium from our dietary sources. However, a doctor may recommend magnesium supplements if a person cannot get his daily requirement from a regular diet.

Fiber-dense foods are generally good sources of magnesium. Let’s take a little time to browse the dietary sources of magnesium.

• pumpkin seeds, 30g — 156mg
• chia seeds, 30g — 111mg
• almonds, 30g — 80mg
• spinach, boiled, ½ cup — 78mg
• cashews, 30g — 74mg
• peanuts, ¼ cup — 63mg
• soymilk, 1 cup — 61mg
• rolled oats, cooked in unsalted water, 100g — 29mg
• bread, whole wheat, two slices — 46mg
• avocado, cubed, 1 cup — 44mg
• rice, brown, cooked, ½ cup — 42mg
• milk, 1 cup — 24mg

Source: www.healthdiet.gov.au  

Besides, all kinds of green leafy vegetables, carrots, broccoli, bananas, peanut butter, yogurt, legumes, dark chocolates, fatty fish, chicken breasts, tofu, kidney beans, and potatoes also serve as good sources of magnesium; there is no need to worry about an overdose of magnesium through food. Our metabolism gets rid of excess magnesium through urine. No kidding!

Magnesium deficiency issues are sporadic in healthy people; nevertheless, a prolonged poor diet can precipitate it, usually in older adults or those with an underlying illness such as type-2 diabetes, from digestive disorders or Crohn’s and Celiac diseases.

Magnesium supplements may intervene if a person is on prescription medication, including antibiotics. It’s always advisable to take the supplement, readily available over the counter, subject to a doctor’s recommendation.

Also Read : Turkey Tail Mushroom Benefits For The Skin

Caveat: A high dose of magnesium from supplements can lead to gastrointestinal problems like diarrhea, nausea, or cramps, and in severe cases, may result in kidney problems, low blood pressure, urine retention, depression, loss of the central nervous system, cardiac arrest and more than that, even death. Kidney disorder patients should not take magnesium supplements unless their healthcare providers prescribe them.

To that end, let’s tailgate the paradigm shift. Try tweaking your daily meals to accommodate profuse magnesium-loaded food—there’s no need to chase after supplements.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers’ discretion and cross-reference. Consult a doctor before going for supplements.