Magnesium plays a very important role in the health of our body in general and the brain in particular. About 60% of the body's magnesium is found in the bones, with the rest found in muscles, soft tissues, and fluids, including the blood.
The lack of magnesium in the body can manifest itself in different ways: insomnia, chronic fatigue, osteoporosis, arthritis, fibromyalgia, migraine, muscle cramps and spasms, cardiac arrhythmia, and more. With sweating, frequent use of laxatives and diuretics, alcohol, high mental and physical stress (primarily during stress and in athletes), the need for magnesium increases.
Today we will look at what useful properties magnesium has and what is its role in the human body.
1. Magnesium is involved in hundreds of biochemical reactions that occur in the body, including
- transmission, storage and utilization of energy;
- the formation of new proteins from amino acids;
- creation and restoration of DNA and RNA;
- contraction and relaxation of muscles, etc.
Studies show that a significant portion of the population is getting less magnesium than they need. Low levels of magnesium in the body are associated with a number of chronic diseases such as Alzheimer's disease, insulin resistance, type 2 diabetes, hypertension, cardiovascular disease (such as stroke), migraine and attention deficit hyperactivity disorder.
2. Magnesium improves physical performance
During physical activity, the role of magnesium increases and the body needs 10–20% more of it than at rest.
Magnesium helps supply the muscles with glucose and utilize the lactic acid that builds up in the muscles during exercise and causes pain.
Magnesium supplements may enhance the physical performance of athletes, the elderly, and those with chronic diseases.
3. Magnesium Helps Fight Depression
Magnesium plays an important role in mood formation, and low levels of magnesium are associated with an increased risk of depression.
A study in depressed older adults shows that a magnesium supplement was as effective as an antidepressant.
Some experts consider magnesium deficiency to be the cause of not only depression, but also mental illness.
4. Magnesium is an effective treatment for type 2 diabetes
About half of diabetics have low levels of magnesium in their blood. This can impair the ability of insulin to control blood sugar levels.
In addition, people with magnesium deficiency have a higher risk of developing diabetes.
Magnesium supplementation in women with gestational diabetes had beneficial effects on metabolic status and pregnancy outcomes. Gestational diabetes is an increase in blood glucose that is first diagnosed during pregnancy.
5. Magnesium Supplements Help Lower Blood Pressure
Magnesium supplements can lower both systolic and diastolic blood pressure. Moreover, this effect is typical only for hypertensive patients.
6. Magnesium is anti-inflammatory
Magnesium deficiency is associated with chronic inflammation, which is a factor in aging, obesity, and chronic disease.
Magnesium supplements may reduce markers of inflammation in the elderly, overweight people, and those with prediabetes.
7. Magnesium Helps Prevent Migraine Attacks
Migraine attacks are painful and debilitating and present as a headache with nausea, vomiting, and increased sensitivity to light and noise.
There is evidence that a lack of magnesium plays an important role in this.
Encouraging research evidence shows that magnesium can help treat migraines and even prevent them.
8. Magnesium Reduces Insulin Resistance
Insulin resistance is one of the main causes of metabolic syndrome and type 2 diabetes. It is characterized by impaired ability of muscles and liver cells to properly absorb sugar from the blood. Many people with metabolic syndrome are magnesium deficient. Magnesium plays a decisive role in these processes occurring in the human body.
In addition, the high insulin levels that accompany insulin resistance cause magnesium to be lost in the urine, further reducing magnesium levels. Taking magnesium supplements helps correct this situation.
9. Magnesium Improves PMS Symptoms
Premenstrual syndrome is one of the most common diseases among women of childbearing age, which manifests itself in the form of water retention, abdominal pain, increased fatigue and irritability.
With these symptoms, magnesium is also indicated.
10. Magnesium improves sleep
Magnesium deficiency causes sleep disturbances. A lack of magnesium leads to a decrease in the level of melatonin in the blood plasma due to a decrease in the activity of the magnesium-dependent protein of melatonin biosynthesis – serotonin-N-acetyltransferase, while the addition of magnesium increases the activity of this enzyme and sleep is normalized.
11. Magnesium improves memory
Data from clinical studies show that approximately two-thirds of patients with chronic diseases suffer from short-term memory deficit, and there are currently no effective drugs for the treatment of this neurological disorder.
Oral magnesium can be a simple and powerful tool for dealing with this form of memory deficit.
12. Magnesium is a safe and affordable health booster
The role of magnesium for the body cannot be overestimated! Without enough magnesium, your body simply cannot function properly.
The recommended daily dose is approximately 400 mg per day for men and 300 mg per day for women.
Magnesium can be obtained not only from supplements, but also from food. The most preferred for this are pumpkin seeds, spinach, avocado, dark chocolate, almonds, cashews, halibut, mackerel.
Magnesium is one of the most important macronutrients. It is necessary for the conversion of creatine phosphate to ATP (adenosine triphosphoric acid), which is the universal energy supplier in living cells of the body. Magnesium is essential at all stages of protein synthesis. It is involved in maintaining the normal function of the nervous system and heart muscles, has a vasodilating effect, stimulates bile secretion, increases intestinal motility, which helps to eliminate cholesterol from the body.
Most magnesium is found in wheat bran, pumpkin seeds, cocoa powder. Foods rich in magnesium also include sesame seeds, bran, nuts. However, the abundance of phytin in these products makes it difficult to digest, so only green vegetables can serve as a reliable source of magnesium.
There is very little magnesium in bread, dairy, meat and other everyday food products of modern man. The daily intake of magnesium is about 300 mg for women and 400 mg for men (it is assumed that about 30% of magnesium is absorbed).
Magnesium absorption is hindered by the presence of phytin and excess fat and calcium in food.
When using vitamin-mineral complexes containing magnesium, it must be remembered that if it is consumed excessively, an overdose is possible.
You should also be careful when taking magnesium for people with kidney failure.
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