health and fitness

               Benefits of Magnesium

Magnesium can assist with blood sugar balance, athletic performance, mood, sleep quality, and many other areas. It is present in some foods including leafy greens and almonds as well as supplements.

Magnesium requirement table;

Age	Magnesium recommended dietary intake (RDI)* (milligrams)
0 to 6 months	30
7 to 12 months	75
1 to 3 years	80
4 to 8 years	130
9 to 13 years	240
14 to 18 years
Males	410
Females	360
19 to 30 years
Males	400
Females	310
31 to 50 years
Males	420
Females	320
51 to 70+ years
Males	420
Females	320
During pregnancy and breastfeeding	310 to 400, depending on age

 

 Magnesium is present all over your body and is involved in hundreds of metabolic processes.

This mineral is present in every cell in your body and is necessary for it to function.

Bone contains around 60% of the magnesium in your body, with the remainder found in muscles, soft tissues, and bodily fluids like blood.

Its function as a cofactor, or auxiliary molecule, in the ongoing metabolic activities carried out by enzymes is one of its primary functions. It participates in about 600 bodily reactions, such as:

• Gene maintenance: assisting in the creation and repair of DNA and RNA;

 • Energy creation: converting food into energy; • Protein formation: making new proteins from amino acids;

• Muscle movements: supporting the contraction and relaxation of muscles;

• Nervous system regulation: controlling neurotransmitters, which transmit messages throughout your brain and nervous system

However, research indicates that almost half of American adults do not consume the necessary daily allowance of magnesium.

Advantages of Magnesium

Many Americans, according to experts, do not consume enough foods high in magnesium. High levels of inflammatory indicators are more common in adults who consume less magnesium than is advised. Significant medical disorders like diabetes, heart disease, and some types of cancer have all been linked to inflammation. Additionally, it seems that inadequate magnesium increases the risk of osteoporosis.

There is some evidence that individuals with prehypertension who consume diets strong in magnesium and other minerals can avoid high blood pressure.

For the treatment of various ailments such acute asthma attacks and pregnancy-related eclampsia, doctors may administer magnesium intravenously or subcutaneously. Magnesium shortage may raise the chance of developing migraine, a neurological disorder marked by strong, recurrent headaches along with other symptoms.

For those with a magnesium deficit, a daily dosage of 400 to 600 mgTrusted Source of magnesium may help avoid migraines, though additional research is required. This dosage is marginally greater than the Food and Drug Administration's (FDA) suggested value, according to a reliable source.

A 2018 review Trusted Source of five trials demonstrated the safety and efficacy of using a high dose of 600 mg of magnesium to treat migraines.

However, further research is required before specific dosage recommendations for the treatment of migraines can be provided.

Magnesium relieves anxiety

According to research, magnesium may improve your ability to manage stress and control your cortisol levels. Stress can affect you more severely if your body doesn't have enough magnesium in it. Additionally, high amounts of mental or physical stress might cause a decrease in magnesium levels. Additionally, the mineral may lessen muscle tension and cramps by calming the chemical messengers in your brain. This can help you feel more at peace.

Apply magnesium to headaches

It has been discovered by researchers that magnesium deficiency may contribute to migraine episodes. They are investigating the possibility of using IV therapies or magnesium supplements to reduce symptoms.

Magnesium and sleep GABA is a brain molecule that is essential for sleep, and magnesium may help with sleep by regulating this chemical. Additionally, it can assist your nervous system and muscles relax, which may improve your quality of sleep at night.

Could help with blood sugar control

Magnesium is essential for the metabolism of glucose and insulin.

 

Magnesium shortage is common in patients with type 2 diabetes, a blood sugar-related illness, as elevated insulin levels or blood sugar can increase the amount of this nutrient lost through urine.

Supplementing with magnesium may help with insulin resistance, a metabolic condition when your cells don't react to insulin as they should, according to some researches.

Enhancing insulin resistance can encourage improved blood sugar management, particularly in those with diabetes, as insulin is a hormone that helps control blood sugar levels.

Experts disagree on the practicality of magnesium supplementation's ability to control blood sugar, as disparate studies have produced contradicting results.

Supplementing with magnesium may help regulate blood sugar in individuals with type 2diabetes and magnesium insufficiency, while further research is required.

May lower the risk of heart disease

Reduced magnesium levels have been associated with a higher risk of heart disease. This could be due, in part, to the detrimental effects of low levels on heart disease risk factors like blood pressure and blood sugar.

Consuming a diet abundant in foods strong in magnesium can reduce your chance of developing heart disease. However, the combination of additional health-promoting elements like calcium and potassium in these foods may also be to blame for this. In order to ascertain the effects of magnesium alone, more research is required.

Oral magnesium supplementation may raise levels of several proteins linked to a lower risk of cardiovascular disease, said a 2020 study. To find out if this reduces the risk of cardiovascular disease, more research is necessary.

Even though these findings are encouraging, more research is required to fully understand the potential advantages.

Signs of Magnesium Deficiency

The prevalence of magnesium insufficiency is high, affecting over 50% of adult Americans. It is especially common in older adults and is more prevalent among women.

“Even though magnesium plays such an important role in so many different functions, it is not usually looked at in routine bloodwork,” says Dr. Habash-Bseiso. “However, if people are experiencing certain symptoms and/or take medications that can affect magnesium absorption such as proton pump inhibitors (PPIs) like Prilosec and Nexium or diuretics (water pills)blood tests will be ordered to determine their magnesium levels.

Symptoms of magnesium deficiency may include:

•     Muscle cramps and spasms

•     Diarrhea or vomiting

•     Fatigue and low energy

•     Insomnia

•     Heightened anxiety and/or depression

The symptoms listed above can be indications of many different medical disorders, including magnesium deficiency. It is imperative that you visit your physician for a thorough assessment if you encounter any of these symptoms.