Magnesium

Magnesium ranks fourth among the most abundant minerals in the human body. It is present in soil, the sea, plants and animals. However, even if you believe you have a healthy diet, you may not be getting enough magnesium. Studies show that about 50% of people do not get enough magnesium.

Magnesium: A Little-Known but Important Mineral for Life

Magnesium ranks fourth among the most abundant minerals in the human body. It is present in soil, the sea, plants and animals. However, even if you believe you have a healthy diet, you may not be getting enough magnesium. Studies show that about 50% of people do not get enough magnesium. Moreover, the magnesium level measured in the blood is not actually sufficient to show the amount of magnesium in our body, because most of the magnesium is found inside the cells in the body. For that reason, a magnesium test that determines the level in the cells needs to be performed.

Magnesium has many important roles in body and brain functions. Let us now take a look together at the benefits of this miraculous mineral, which has a very important place for our health:

It takes part in biochemical reactions

60% of the magnesium in our body is in the bones, and the remainder is in the muscles, soft tissues and fluids. As a cofactor, one of magnesium's main roles is to "help" the biochemical reactions constantly carried out by enzymes. It takes part in more than 600 reactions, including the production and repair of energy, proteins, DNA and RNA, muscle movements and regulation of the nervous system.

It improves exercise performance

During exercise we need 10-20% more magnesium than at rest. Magnesium enables blood sugar to reach the muscles and helps remove from the muscles the lactic acid that accumulates in them during exercise and causes pain. Studies have shown that a magnesium supplement of 250 mg a day can improve exercise performance.

It is good for depression

Magnesium plays a critical role in brain function and mood. Low magnesium levels increase the risk of depression. The risk of depression was found to be 22% higher in the group with the lowest magnesium intake. There are experts who think that the low magnesium content of the modern diet may be the cause of many cases of depression. In small studies, magnesium may relieve depression symptoms; the evidence is limited and it does not replace an antidepressant.

It is effective against type 2 diabetes

About 48% of people with diabetes have low magnesium levels. This can reduce the ability of insulin to keep blood sugar under control. There are studies suggesting that the people with the lowest magnesium intake are those with the highest risk of developing diabetes. In magnesium deficiency, the risk of diabetes is 47% higher. Moreover, in people with diabetes who take high doses of magnesium, there is a significant improvement in blood sugar and in the hemoglobin A1c test, which shows the average blood sugar of the last three months, compared with the control group.

It can lower high blood pressure

People who take magnesium supplements have lower blood pressure. In those who take 450 mg of magnesium a day, there is a significant reduction in systolic and diastolic blood pressure. This is seen only in people with high blood pressure; people with normal blood pressure do not experience a drop in blood pressure.

It prevents inflammation

There is a link between low magnesium intake and chronic inflammation. Chronic inflammation is a trigger of aging, chronic/degenerative diseases and obesity. Those with the lowest magnesium levels are the group with the highest levels of CRP, a marker of inflammation. Blood sugar, insulin and triglyceride levels are also higher in these people. In older adults, overweight people and people with prediabetes, magnesium supplements can lower the levels of CRP and other inflammatory markers. Foods rich in magnesium, such as oily fish and dark chocolate, reduce inflammation.

It can prevent migraine

Migraine-type headaches are a common condition that reduces quality of life. They may be accompanied by nausea, vomiting, and sensitivity to light and noise. People who complain of migraine are more likely than others to have a magnesium deficiency. A high-dose magnesium supplement can relieve migraine pain quickly and effectively.

It reduces insulin resistance

Insulin resistance, one of the leading causes of metabolic syndrome and type 2 diabetes, shows itself as a reduced ability of muscle and liver cells to take up sugar from the bloodstream. Magnesium plays a critical role in this process. Indeed, many people with metabolic syndrome also have a magnesium deficiency. In addition, the high insulin levels that accompany insulin resistance increase the excretion of magnesium in the urine, further depleting the body's magnesium stores. Increasing magnesium intake is beneficial in reducing insulin resistance and normalizing blood sugar levels.

It alleviates PMS symptoms

Premenstrual syndrome (PMS) is one of the most common disorders in women of reproductive age. Its main symptoms include fluid retention (edema), abdominal cramps, fatigue and irritability. Interestingly, in cases of PMS, magnesium improves mood and relieves fluid retention and other symptoms.

Recommended daily intake

Magnesium, an absolutely indispensable mineral for health, has a recommended daily intake [RDI] of 400-420 mg for men and 310-320 mg for women. It can be taken both through foods and in supplement form.

Food Sources

The following foods are excellent sources of magnesium:

1. Pumpkin seeds: 46% RDI in a quarter cup (16 grams).
2. Spinach, cooked: 39% RDI (180 grams).
3. Dark chocolate (70-85% cocoa): 33% RDI (100 grams).
4. Black-eyed peas: 30% RDI in a cup (172 grams).
5. Quinoa, cooked: 33% RDI in a cup (185 grams).
6. Almonds: 25% RDI in a quarter cup (24 grams).
7. Cashews: 25% RDI in a quarter cup (30 grams).
8. Mackerel: 19% RDI (100 grams).
9. Avocado: 15% RDI in one medium-sized avocado (200 grams).
10. Salmon: 9% RDI (100 grams).

Magnesium Supplements

You can use a magnesium supplement after consulting your doctor. Although it is generally well tolerated, magnesium may not be safe for people taking certain diuretics, heart medications or antibiotics. In kidney disease, magnesium can accumulate and cause poisoning; do not use it without consulting a doctor. Supplements should not exceed 350 mg per day.

Well-absorbed supplement forms are magnesium citrate, glycinate, orotate and carbonate.
There are also magnesium compounds used for constipation or for detox, and their intended uses lie outside magnesium supplementation.