Magnesium plays an important role in a lot of enzymatic reactions within the body. Studies have shown that magnesium partakes in over 300 enzymatic reactions within the body. This includes the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses. Asides from its function in enzymatic reactions.
Magnesium also has other functions in the body. Before going into the details, it’s important to know some things about magnesium.
Things You Should Know About Magnesium
- Magnesium is vital for the proper functioning of the hundreds of enzymes.
- The adequate consumption of magnesium can help to reduce premenstrual symptoms.
- Foods such as sunflower seeds, almonds, and shrimps are rich in magnesium.
- Magnesium supplements can interact with various drugs. This makes it important to always check in with your physician before taking them.
Reasons You Need To Use Magnesium
Magnesium is an essential macromineral. It’s a mineral that needs to be consumed in large amounts. Studies have shown that at least 100 milligrams of magnesium has to be consumed daily. Sufficient consumption of magnesium can help to prevent problems with the cardiovascular system, diabetes, bones, and other functions. Below are some of the reasons why it’s important to use magnesium:
- : Magnesium is essential for bone formation. Magnesium helps assimilate calcium into the bone, and also plays a role in activating vitamin D in the kidneys.
Vitamin D is necessary for the development of healthy bones. In addition, magnesium is also associated with greater bone density, improved bone crystal formation, and a reduced risk of osteoporosis, especially in women after menopause.
- 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. It’s important for individuals taking calcium supplements also to take magnesium to ensure that their calcium intake is well metabolized.
- Diabetes: Magnesium plays a significant role in carbohydrate and glucose metabolism. The implication of this is that magnesium can also impact the risk of diabetes. Some studies have shown that the higher the intake of magnesium, the lower the risk of diabetes. For every 100mg per day increase in magnesium intake, the risk of developing type 2 diabetes mellitus reduces by about 15 percent. In addition, low magnesium levels have also been connected to impaired insulin secretion and lower insulin sensitivity. In a lot of the studies carried out, the magnesium intake was mostly from dietary sources. Studies by the American Diabetes Association have also shown that magnesium can be routinely used for glycaemic control in diabetic patients.
- 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.
In a study conducted by the Framingham Heart Study, it was shown that the people with the highest intake of magnesium were found to have about 58% of people had a lower risk of developing coronary artery calcification. The study also showed that about 34% of the people have a lower chance of abdominal artery calcification. Overall, patients who receive magnesium soon after a heart attack do have a lower risk of mortality. Magnesium is also used as part of the treatment for congestive heart failure, to reduce the chances of developing other conditions such as arrhythmia.
- Migraine headaches: Studies have shown that magnesium therapy is important to improve headaches and migraine. However, you may need a large amount of magnesium to achieve this. Magnesium should only be administered by a physician. You shouldn’t use it without a physician, as an overdose may cause a lot of harm to your health.
- Premenstrual syndrome: One of the ways of preventing premenstrual syndrome is by taking an adequate amount of magnesium. Magnesium when combined with vitamin B6, may help to improve symptoms of premenstrual syndrome such as bloating, insomnia, weight gain, and breast tenderness.
- 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. This has been attributed to activities in the hypothalamic-pituitary-adrenal axis. A set of 3 glands that helps to control an individual’s reaction to stress. It has also been shown that a low-magnesium diet may change the types of bacteria present in the gut, and may lead to anxiety-based behavior.
Above are some of the reasons why you need magnesium. Having a low level of magnesium can lead to other conditions.
Deficiency Of Magnesium
Although magnesium deficiency is uncommon, it mostly affects older adults. This usually occurs due to the excess consumption of alcohol, other health conditions such as gastrointestinal disorder, and other medications. Some of the symptoms include the following:
- Loss of appetite
- Nausea and vomiting
- Fatigue and weakness
Some of the more severe symptoms of magnesium deficiency include:
- Numbness and tingling
- Muscle cramps
- Personality changes
- Heart rhythm changes and spasms.
Magnesium deficiency has been linked with conditions such as insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis. Magnesium deficiency can lead to low calcium or potassium levels in the blood.
How Well Do Humans Absorb Magnesium?
The bioavailability of a nutrient is the degree to which it’s absorbed and retained in the body for use. Magnesium is one of the macro minerals in the body and has a medium level bioavailability. It’s mostly absorbed in the small intestine. The bioavailability of magnesium depends on the following factors:
- The amount of magnesium in the diet
- The diet
- The health status of the gastrointestinal tract.
- The overall magnesium status of the individual.
7 Reasons You Need More Magnesium. (2019).
Feller, T. (2019). 10 reasons why you need magnesium | Metagenics Blog. Retrieved from https://blog.metagenics.com.au/10-reasons-why-you-need-magnesium/