Magnesium is one of the minerals we require to maintain good health. According to health experts, the recommended daily intake of magnesium is of 100 mg. Magnesium is stored primarily in the bones but various quantities of this mineral also are stored in the muscles and other soft tissues. Even the bodily fluids contain magnesium, demonstrating how important this mineral is for our health. What do experts have to say about the health benefits of magnesium? Let us find out!
The role(s) of magnesium in the human body
Magnesium contributes to the proper functioning of the digestive system, ensuring an active metabolism. It also is involved in the production of fatty acids and proteins. Perhaps one of magnesium’s most important roles is ensuring the proper transmission of signals from one part of body to the other. Moreover, magnesium helps the muscles to relax.
When a person does not have adequate quantities of magnesium in their body, all sorts of health problems can arise. The lack of sufficient magnesium has been linked to insulin resistance, diabetes and metabolic syndrome. Magnesium deficiency also can lead to chronic heart problems, such as coronary heart disease, and osteoporosis.
Magnesium, essential for healthy bones
In both children and adults, magnesium contributes to the formation of healthy bones. Magnesium facilitates the absorption of calcium in the bones, thus ensuring greater bone density. In fact, magnesium supplements in women who have reached menopause has been associated with a reduced risk of osteoporosis.
Magnesium is essential for the proper functioning of muscles, especially relaxation. The heart is a muscle as well, so it needs a daily dosage of magnesium to stay healthy and function as it was intended. Magnesium has been linked to a lower risk of heart disease as well as associated conditions such as atherosclerosis and high blood pressure. In patients suffering from hyperlipidemia, magnesium actually can improve the lipid profile.
Magnesium also is necessary when a person is taking calcium supplements. By taking only calcium, without magnesium, you actually will create a higher risk for arterial calcification. Moreover, you stand a greater chance of suffering from heart disease and renal problems, such as kidney stones.
People who have suffered a heart attack can benefit tremendously from magnesium, including a reduced mortality risk. Magnesium also can help treat congestive heart failure, helping reduce the risk of abnormal heart rhythm (arrhythmia).
Reduced risk of diabetes
Health experts agree magnesium is essential for keeping glucose levels in check, and thus contributing to a reduced risk of Type 2 diabetes. Regular doses of magnesium, either through the diet or as a supplement, guarantee improvement in insulin sensitivity. When magnesium levels are low, insulin secretion is going to become impaired, thus affecting insulin sensitivity.
Helpful with PMS
Premenstrual syndrome is one of the most common problems women have. Magnesium has been known to improve the symptoms women experience. Magnesium can eliminate symptoms such as bloating and breast tenderness as well as keeping one’s appetite in check. Moreover, it can reduce the risk of insomnia and leg swelling. For best results, magnesium should be taken with vitamin B6.
Efficient weapon against depression
Numerous studies have found an association between magnesium deficiency and depression. It seems those who chronically are depressed have a low level of magnesium. After receiving magnesium supplements or eating more magnesium-rich foods, these patients show a significant improvement in their symptoms.
No more migraine headaches
Magnesium provides an efficient treatment for migraine headaches, including when taken before headaches begin. Daily magnesium supplements can result in relief from migraines. The administration of intravenous magnesium also was associated with a reduction in the frequency of migraines. In general, intravenous magnesium is preferred to oral supplements, as it is better tolerated by most patients.
Magnesium, effective treatment for pre-eclampsia
Pre-eclampsia is one of the most common complications of pregnancy, being characterized by dangerously high blood pressure. Intravenous magnesium can prevent the condition from progressing any further, reducing the risk of eclamptic seizures. Magnesium also facilitates the release of prostaglandins; these will keep blood pressure under control, reducing inflammatory processes throughout the body.
In conclusion, magnesium remains one of the minerals that we cannot do without. It is essential for achieving and maintaining a state of optimal health, especially when the body is under a lot of stress (physical or emotional). Magnesium deficiency can leave the body vulnerable in the face of acute and chronic conditions, so it is important to include more magnesium-rich foods in your diet or take magnesium supplements.
Among the best sources of magnesium are sunflower seeds, roasted almonds, sesame seeds, spinach, cashews, soy milk, black beans, oatmeal, broccoli, peanut butter and shrimp. However, avoid taking large doses of magnesium, especially if you are suffering from renal insufficiency. Always talk to your doctor before taking magnesium supplements.