Magnesium is one of the most abundant minerals in the body. It plays several roles in the health of the body.
Magnesium is important for many body processes, including those that control how the muscles and nerves work. It helps to keep the bones strong, keep the heart healthy, and also help in normalizing the blood sugar. In addition, magnesium helps to maintain the energy level. Magnesium can be gotten from various food sources, some of which include foods and drinks. However, physicians may prescribe supplements that are rich in magnesium to patients if there is a need for it. This piece contains some of the reasons why you need magnesium.
How Much Magnesium Do You Need?
Studies have shown that an adult woman needs about 310milligrams of magnesium per day, and about 320 milligrams after age 30. Pregnant women need an extra 40 milligrams. On the other hand, adult men below the age of 30 need 400 milligrams, and 420 milligrams if they’re older than 31. Kids need between 30 to 410 milligrams, although this depends on their age and gender. You should consult your physician about how much magnesium you’d need.
Are You Getting Enough Magnesium?
Statistics have shown that about half of Americans don’t get sufficient magnesium from their diet. This may lead to various health problems if it continues for a long time. Some of the health conditions that may develop due to magnesium deficiency include type 2 diabetes mellitus, high blood pressure, and migraines. People that are prone to developing magnesium deficiency include older adults, alcoholics, individuals affected with type 2 diabetes.
Is It Possible To Have Too Much Of Magnesium?
It’d be impossible for a healthy individual to have too much magnesium. This is because the kidneys do the job of removing any extra magnesium from the body. Having an excess amount of magnesium in the body can lead to conditions such as cramps or nausea. This also applies when you use laxatives or antacids that contain magnesium. Magnesium can make people sick at high disease. You shouldn’t use magnesium without a doctor’s prescription, or without the guidance of your physician.
Reasons You Need Magnesium
- Magnesium is involved in biochemical reactions in the body: Magnesium is one of the most abundant minerals in the body and on earth. It’s abundant in the earth, sea, plants, animals, and humans. Studies have shown that about 60% of the magnesium in the body is found in bone, while the remaining are shared between the soft tissues, fluids, and blood. Every cell in the body contains magnesium and needs it to function. One of the main functions of magnesium is that it acts as a cofactor in the various biochemical reactions carried out by enzymes. Some of the roles magnesium plays in body reactions include the following:
- Energy creation: Magnesium helps in converting food into energy.
- Protein formation: Magnesium is important in creating proteins from amino acids.
- Gene maintenance: Magnesium helps in creating and repairing DNA and RNA.
- Nervous system regulations: It helps in the regulation of neurotransmitters, which helps in sending messages through the central nervous system.
- Muscle movements: It’s involved in the contraction and relaxation of muscles.
- Boost exercise performance: Magnesium helps improve exercise performance. Studies have shown that humans need about 10-20% more magnesium during exercise than when they’re resting. It has been shown that magnesium helps in the movement of blood sugar into the muscles and dispose of lactic acid, which can accumulate in muscles during exercise and cause pain. Supplementing with magnesium can boost the exercise performance for athletes, the elderly, and people affected with chronic disease.
- Fight depression: Magnesium plays an important role in brain function and mood. Low levels of magnesium have been linked to an increased risk of depression. Some experts suggest that low magnesium content of modern food may cause many cases of depression and mental illness. However, more research is needed in this area.
- Type 2 diabetes mellitus: It’s believed that magnesium has a connection with type 2 diabetes mellitus. Studies suggest that about 48% of people affected with type 2 diabetes have low magnesium in their blood, which affects insulin’s ability to keep blood sugar levels under control. Another study shows that people with type 2 diabetes mellitus taking high doses of magnesium each day do experience significant improvements in their blood sugar and hemoglobin A1c levels.
- Calcium absorption: As mentioned earlier, magnesium and calcium are necessary for maintaining bone health and preventing osteoporosis. A high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, without magnesium. It can also lead to the formation of kidney stones.
- Heart health: Magnesium is important for the maintenance of the health of muscles. This includes the heart muscles, and also the transmission of electric signals in the body. Studies have linked magnesium intake with a lower risk of some diseases such as the following:
- Atherosclerosis or the build-up of fatty materials on the walls of the arteries.
- Magnesium can lower blood pressure: Studies have shown that taking magnesium can help reduce blood pressure. According to a study, individuals that tool over 450mg per day of magnesium experienced a significant reduction in systolic and diastolic blood pressure. However, there is a suggestion that this might only be effective in people affected with high blood pressure. Overall, magnesium helps to reduce blood pressure in people affected with hypertension but doesn’t have the same effect in those with normal levels.
- Anti-inflammatory effects: Chronic inflammation has been linked to low magnesium intake. This is one of the drivers of aging, obesity, and chronic disease. Magnesium supplements can help reduce C-reactive protein and other markers of inflammation in older adults.
- Migraine: Some researchers believe that magnesium can be helpful in treating migraine and conditions that are associated with it, such as nausea, vomiting, sensitivity to light, and noise.
- Relieving anxiety: One of the reasons for maintaining a normal and healthy level of magnesium is that it helps to improve anxiety. There is a link between magnesium levels and anxiety. Studies have shown that people with low levels of magnesium are prone to developing anxiety.
References
7 Reasons You Need More Magnesium. (2019). Retrieved from https://www.wakingtimes.com/2015/05/16/7-reasons-you-need-more-magnesium/
Feller, T. (2019). 10 reasons why you need magnesium | Metagenics Blog. Retrieved from https://blog.metagenics.com.au/10-reasons-why-you-need-magnesium/
