Do you know what magnesium does for your body? You're probably not sure if you don't already take a magnesium supplement. Magnesium is essential for human health, and it's one of the most underrated minerals out there, which is responsible for over 300 biochemical reactions in the body, and essential for maintaining optimal health.
Magnesium is commonly found in leafy green vegetables, nuts, and legumes. It's essential for many things, like producing energy, maintaining nerve function, and regulating blood pressure.
This blog post will cover all the basics of magnesium and explain why it's so important for your body. So, if you're curious to learn more about this important mineral, keep reading!
What is Magnesium and What Does It Do?
Magnesium is one essential mineral that the body needs to build proteins, regulate enzymes' functions, muscle and nerve functions, manage BGLs and blood pressure, and so much more.
It's found in leafy green vegetables, nuts, and whole grains, but you can easily find magnesium supplements too. Magnesium plays a role in many biochemical reactions in the body. For example, it's needed for energy production and storage, muscle contractions, and nerve impulses. It's also involved in DNA synthesis and cell division.
Magnesium deficiency can cause symptoms such as muscle weakness, cramps, fatigue, and irregular heartbeat. Though there are supplements that you can take for magnesium deficiency, it's best to take natural magnesium from food.
Natural magnesium from food will absorb quickly, and you get to avoid the risk of overdoing it. Overdoing magnesium is quite dangerous, so it's recommended to take natural magnesium food to alleviate its deficiency.
How Much Do You Need?
For most people, the recommended daily intake (RDI) for magnesium is 310-420 mg/day. However, some people may need more or less magnesium than others.
For example, people with certain medical conditions (such as gastrointestinal disorders) may need more magnesium than others, while older adults may need less magnesium than younger adults. Pregnant and breastfeeding women also have different magnesium needs.
As mentioned above, fulfilling your magnesium requirements by consuming foods rich in this essential mineral is best; artificial magnesium is hard to absorb. In case you can't, there are always supplements, but it is important to consult a doctor before you start taking magnesium.
Magnesium supplements are available in various forms, including capsules, tablets, powders, and liquids. The supplement you choose should be based on your personal preferences and needs. Some people may find taking a capsule or tablet easier, while others prefer a powder or liquid form.
Are You Getting Enough?
You probably never thought you had magnesium levels on the lower end when you couldn't sleep well or started gaining weight randomly.
Yes! Most of us think it's all about shiny hair and muscle fatigue, but several other signs indicate magnesium is low.
If you want to ensure that you are taking enough magnesium, there are a few things you can look for.
First, you should feel more relaxed overall because magnesium can help reduce stress and anxiety.
Second, you may also notice that your muscles feel less tense and have more energy.
Third, you may find it easier to fall asleep and stay asleep if you take enough magnesium.
Fourth, your skin may look healthier, and your hair may be shinier if you take enough magnesium.
Fifth, You'll not gain weight without reason if you are good in terms of magnesium. Low magnesium can lead to weight gain.
You might need to check your magnesium levels if you are missing any of these things.
Can You Get Too Much?
Magnesium is awesome, but too much of it can be harmful. High magnesium levels can lead to gastrointestinal problems, such as diarrhea, nausea, and vomiting. It can also cause irregular heartbeat, low blood pressure, and confusion.
If you have kidney disease, you should be especially careful about getting too much magnesium because it can build up in the body and cause serious health problems. Talk to your doctor if you think you are getting too much of it; the best scenario is to consult a doctor before starting any magnesium supplement.
Benefits of Magnesium
We have discussed the functions of magnesium in the body; let's take a quick look at its benefits too:
Maintains Healthy Brain Function
Magnesium is essential for maintaining healthy brain function. It helps regulate levels of neurotransmitters, which are chemicals that communicate information between neurons. Low magnesium levels have been linked to depression, anxiety, confusion, and other mood disorders.
In addition, just like other supplements, such as Omega 3 fish oil, magnesium protects the brain against damage caused by stress and inflammation. It also plays a key role in memory and learning: research suggests it improves symptoms of Alzheimer's disease.
Given its importance for brain health, adequate magnesium intake is essential for everyone, especially during stress or illness.
Maintains a Healthy Heartbeat
Maintaining a healthy heartbeat is important for keeping your blood flowing and your organs working properly. Magnesium plays a vital role in maintaining a healthy heartbeat by regulating calcium levels in the body.
Calcium is necessary for muscle contraction, and too much or too little can cause problems with heart function. By keeping calcium levels in check, magnesium helps ensure that your heart will beat at a regular rhythm.
In addition, magnesium relaxes blood vessels, improving blood flow and reducing the risk of heart disease.
Helps Regulate Muscle Contractions
Magnesium is an essential mineral for the human body. It helps regulate muscle contractions and is also involved in energy production, metabolism, and the synthesis of DNA and RNA. Magnesium deficiencies can lead to muscle cramps, anxiety, high blood pressure, and migraines.
Magnesium supplements are often recommended for people who suffer from these conditions. However, magnesium supplements can have side effects, so it is always best to speak with a doctor before taking them.
Among other things, magnesium is important for bone health too. It helps strengthen bones and prevent osteoporosis. Some research suggests magnesium deficiency may be one of the risk factors for osteoporosis.
To get the most magnesium benefits, include plenty of magnesium-rich foods in your diet, such as leafy green vegetables, nuts, and seeds, and take supplements if that works for you better.
Individuals who are magnesium deficient are at an increased risk of chronic inflammation. Low inflammation means better immunity, optimized health, and managed weight. Low magnesium levels lead to insulin resistance, diabetes, and cardiovascular disease.
There is a complex matrix of outcomes that unravels once your magnesium levels dip below the standard; for a common person, it's enough to know that your magnesium levels shouldn't fall below the required standard and if they do, get help from natural food or supplements as soon as possible.
1. How do you know if your body needs magnesium?
Blood and urine tests can be used to check for magnesium levels in the body. Metal Test may also order this test if you are experiencing symptoms, such as weakness, irritability, abnormal heart rhythm, nausea, and/or diarrhea, or if you have abnormal calcium or potassium levels.
2. What happens when magnesium is low in the body?
Low magnesium levels can cause muscular spasms and tremors in extreme cases. Low magnesium over time may decrease the strength of your bones, induce severe headaches, make you nervous, and even endanger your heart. It can also cause low calcium and potassium levels.
3. Is it OK to have magnesium every day?
Daily magnesium intake is probably not harmful to the majority of individuals. Remember, too much magnesium isn't good for you, either. The average adult's recommended dietary allowance is around 400 mg or less.
4. Which fruit is high in magnesium?
Fruits, in particular avocados and bananas, are high in fiber and contain a good source of potassium. Dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit are magnesium-rich fruits. The daily value (DV) for magnesium is 420mg per day.
5. What disease is caused by a lack of magnesium?
Hypomagnesemia can result in various symptoms, including hypocalcemia, hypokalaemia, and cardiac and neurological disorders. Chronic magnesium deficiency has been linked to numerous chronic diseases, including diabetes, hypertension, heart disease, and osteoporosis.
6. How long does it take for magnesium to start working?
After taking magnesium for a week, you will begin to see the effects. So, don't be too quick to find faults with your multivitamins brand; you'll have to wait a full week before you start seeing any results from your magnesium supplements.
7. Should I take magnesium in the morning or at night?
Taking the supplement before bedtime is ideal, as is taking it around 30 minutes before sleep. And don't exceed the advised dosage. More won't aid your ability to fall asleep faster, but it might make you feel sick.
8. What drinks are high in magnesium?
Orange juice, pineapple, grape juice, rhubarb, watermelon, prune juice, tangerines, cantaloupe, honeydew melon, and banana.
9. What vegetable is high in magnesium?
Leafy greens are high in nutrients, and many are rich in magnesium. Greens high in magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. A 1-cup serving of cooked spinach has 157 mg of magnesium (39% of the RDI) or 39% of the recommended daily intake.
10. Who should not take magnesium?
Individuals with diabetes, intestinal illness, heart disease, or kidney disease should not take magnesium before consulting with their doctor.
So, magnesium is an essential mineral for our bodies with a wide range of uses. If you think you might be deficient in magnesium, talk to your doctor so they can determine the best course of action for you. Otherwise, include plenty of foods high in magnesium in your diet to enjoy all the benefits this nutrient offers!
- Ben Zaken, Sara, et al. ‘Association Between Serum Magnesium Levels and Alzheimer’s Disease or Mixed Dementia Patients: A Population-Based Retrospective Controlled Study’. Journal of Alzheimer’s Disease Reports, vol. 4, no. 1, Sept. 2020, pp. 399–404. DOI.org (Crossref), https://doi.org/10.3233/ADR-200220.
- Castiglioni, Sara, et al. ‘Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions’. Nutrients, vol. 5, no. 8, July 2013, pp. 3022–33. DOI.org (Crossref), https://doi.org/10.3390/nu5083022.
- Fanni, Daniela, et al. “The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases.” Biological Trace Element Research, vol. 199, no. 10, Oct. 2021, pp. 3647–57. PubMed, https://doi.org/10.1007/s12011-020-02513-0.
- Nielsen, Forrest H. “Magnesium Deficiency and Increased Inflammation: Current Perspectives.” Journal of Inflammation Research, vol. 11, Jan. 2018, pp. 25–34. PubMed Central, https://doi.org/10.2147/JIR.S136742.