Magnesium: Why is it so important for your health?

Magnesium is the fourth most abundant mineral in the human body.

It plays several important roles in body and brain health. However, you may not be getting enough, even if you eat a healthy diet.

Let’s look at some health benefits of magnesium

Magnesium is involved in hundreds of biochemical reactions in your body. About 60% of the magnesium in your body is in your bones, with the rest in your muscles, soft tissues and fluids, including your blood.

In fact, every cell in your body contains it and needs it to function. One of the main roles of magnesium is to act as a cofactor or auxiliary molecule in the biochemical reactions that are continuously carried out by enzymes.

In fact, it is involved in more than 600 reactions in the body, including:

• Energy generation: Helps convert food into energy
• Protein formation: Helps create new proteins from amino acids
• Gene maintenance: Helps make and repair DNA and RNA
• Muscle movements: It is part of the contraction and relaxation of muscles
• Nervous System Regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Unfortunately, studies indicate that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.

• It can enhance exercise performance

Magnesium also plays a role in exercise performance. During exercise, you may need 10-20% more magnesium than you do at rest, depending on the activity.

Magnesium helps transport sugar to your muscles and dispose of lactic acid, which can build up during exercise and cause fatigue.

Studies have shown that its supplementation can enhance exercise performance for athletes, the elderly, and people with chronic conditions.

• Magnesium fights depression

Magnesium plays a critical role in brain function and mood, and low levels are associated with an increased risk of depression.

• It has anti-inflammatory benefits

Low magnesium intake is linked to increased levels of inflammation, which plays a key role in aging and chronic disease A review of 11 studies (https://pubmed.ncbi.nlm.nih.gov/29403302/) concluded that magnesium supplements reduced levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation.

• It contributes to a restful and better quality sleep

Magnesium supplements are often used as a natural treatment for sleep problems such as insomnia. This is because magnesium regulates several neurotransmitters involved in sleep.

• Should I take a magnesium supplement?

Before you wonder if you need to turn to any supplements, you should know that just a few servings of magnesium-rich foods a day can meet your needs.

Foods rich in magnesium:

Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods are good sources.

What if my magnesium levels are too low or too high?

Low magnesium levels usually do not cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.

Too much magnesium from food is not a concern for healthy adults. However, the same cannot be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramps, and diarrhea.

Is magnesium supplementation safe?

Magnesium supplements may interact with certain types of antibiotics and other medications. It is best to consult your doctor or pharmacist if you are considering taking a magnesium supplement.

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