If you're wondering what magnesium is, you've come to the right place. Learn more about the health benefits of this mineral and how to tell if you're deficient in magnesium. Stress can lower the magnesium levels in your body. This is because stress depletes magnesium stores within our cells, causing them to migrate outside and be excreted.
Magnesium is essential for adequately functioning over 300 enzymes in the body - Photo: Nutraceuticals World
What is Magnesium?
Besides serving as the fourth most abundant cation in the body, magnesium also regulates hundreds of biochemical reactions. It regulates cellular energy metabolism, nerve function, muscle contraction, blood glucose, and blood pressure. It is essential for adequately functioning over 300 enzymes in the body. However, despite its numerous functions in the body, most people are not getting enough of this mineral. Its deficiency is a widespread problem, with about 50% of the US population lacking sufficient amounts of this mineral.
It plays multiple essential bodily roles, including maintaining nerve and muscle function, cellular energy production, and bone health. It can be found naturally in leafy green vegetables, nuts, seeds, whole grains, and milk. But if these foods are insufficient for your daily needs, you can always take a magnesium supplement to meet your daily requirements. You can read more articles on the benefits of magnesium and its health benefits on Nature Made. Remember that the information in this article is only for informational purposes and is not meant to replace medical advice.
You may be wondering if magnesium is essential for your body. Its benefits are numerous and far outweigh the risks associated with its deficiency. This mineral is a crucial nutrient for healthy bones and teeth. It is one of the most critical minerals for heart health. Getting enough magnesium is simple and easy. You can start improving your health today with a little more magnesium!
Health Benefits of Magnesium
Among the many health benefits of magnesium is the reduction of the risk of several ailments. Research has shown that a person who consumes 320 to 240 milligrams of magnesium daily is 34 percent less likely to develop cardiovascular disease. Also, for every 100 milligrams of magnesium consumed, the risk of type 2 diabetes declines by between eight and thirteen percent. Other benefits of magnesium include decreased fracture risk, improved muscle strength, and reduced loss of muscle mass as we age. Magnesium is also vital for the immune system, and some researchers believe that the combination of vitamin D and magnesium is effective in fighting the coronavirus.
Inflammation is a natural reaction in the body. It facilitates healing but is harmful when it happens too often or at the wrong time. Studies have shown that chronic inflammation is associated with high heart disease, diabetes, and arthritis rates. Increasing magnesium levels in the body help control inflammation, which is a known cause of many chronic illnesses. If you're suffering from a chronic condition, you should start supplementing with magnesium.
Lack of magnesium can also lead to sleep problems, including restlessness and fatigue. Magnesium helps regulate GABA, a neurotransmitter that calms the mind and promotes sleep. When magnesium levels in the body are high, a person can transition to deep sleep more quickly and wake up refreshed the next day. However, magnesium supplements can lead to adverse reactions, such as nausea and diarrhea. You should consult your doctor if you're taking magnesium supplements to reduce insomnia.
Side Effects
One of the top 13 minerals in the body, magnesium, is essential for adequately functioning the heart and the brain. But too much of the mineral can be dangerous. It can be toxic and cause side effects. Several magnesium supplements are available on the market, but it is essential to talk to a doctor before taking any. It is important to remember that taking magnesium supplements with any medication is not recommended.
Signs of Deficiency
Despite being an essential mineral for healthy living, magnesium is often under-utilized in the body. Several medical conditions can decrease magnesium absorption, including Crohn's disease, gastrointestinal disorders, alcohol use, and certain medications. Chronic diuretics, especially antacids, may also contribute to magnesium deficiency. Additionally, pregnant women who experience high levels of vomiting and diarrhea are at risk for magnesium deficiency.
Symptoms of magnesium deficiency may include irregular heartbeat, chest pain, shortness of breath, and faintness. Low magnesium levels in the body can also lead to secondary deficiencies, such as potassium or magnesium. Low magnesium levels in the body can also cause muscle cramps and irritate the nervous system. Lack of magnesium is rare, but symptoms of symptoms can include fatigue, weakness, and muscle aches and pains.
Magnesium deficiency can be inherited and may occur from a low magnesium diet. Other causes of magnesium deficiency include chronic alcoholism and poor diet. People with a magnesium deficiency can develop various symptoms, including headaches, diabetes, fatigue, and other health conditions. If you suspect you are suffering from magnesium deficiency, talk to your doctor about possible treatments.
Nutrition Source of Magnesium
Magnesium is widely distributed in plant and animal foods and beverages, with pumpkin seeds containing a lot of magnesium per serving.
- Pumpkin seeds, roasted, one ounce: 156mg - 37% of the Daily Value (DV)
- Chia seeds, one ounce: 111mg - 26% of the DV
- Almonds, dry roasted, one ounce: 80mg - 19% of the DV
- Spinach, boiled, ½ cup: 78mg - 19% of the DV
- Cashews, dry roasted, one ounce: 74mg - 18% of the DV
- Peanuts, oil roasted, ¼ cup: 63mg - 15% of the DV
- Cereal, shredded wheat, two large biscuits: 61mg - 15% of the DV
- Soymilk, plain or vanilla, one cup: 61mg - 15% of the DV
- Black beans, cooked, ½ cup: 60mg - 14% of the DV
- Edamame, shelled, cooked, ½ cup: 50mg - 12% of the DV
- Peanut butter, smooth, two tablespoons: 49mg - 12% of the DV
- Potato, baked with skin, 3.5 ounces: 43mg - 10% of the DV
- Rice, brown, cooked, ½ cup: 42mg - 10% of the DV
- Yogurt, plain, low fat, eight ounces: 42mg - 10% of the DV
- Breakfast cereals, fortified with 10% of the DV for magnesium, one serving: 42mg - 10% of the DV
- Oatmeal, instant, one packet: 36mg - 9% of the DV
- Kidney beans, canned, ½ cup: 35mg - 8% of the DV
- Banana, one medium: 32mg - 8% of the DV
- Salmon, Atlantic, farmed, cooked, three ounces: 26mg - 6% of the DV
- Milk, one cup: 24–27mg - 6 of the DV
- Halibut, cooked, three ounces: 24mg - 6% of the DV
- Raisins, ½ cup: 23mg - 5% of the DV
- Bread, whole wheat, one slice: 23mg - 5% of the DV
- Avocado, cubed, ½ cup: 22mg - 5% of the DV
- Chicken breast, roasted, three ounces: 22mg - 5% of the DV
- Beef, ground, 90% lean, pan-broiled, three ounces: 20mg - 5% of the DV
- Broccoli, chopped and cooked, ½ cup: 12mg - 3% of the DV
- Rice, white, cooked, ½ cup: 10mg - 2% of the DV
- Apple, one medium: 9mg - 2% of the DV
