Magnesium: what you need to know about Health and magnesium

What is magnesium?

Magnesium is a mineral that is necessary for healthy muscles, neurons, bones, and blood sugar levels. If you don’t receive enough magnesium in your diet for an extended period of time, you may develop health problems such as heart disease, stroke, diabetes, or osteoporosis.

What does magnesium do?

Magnesium is necessary for many bodily activities. It is required for muscles and nerves to function properly, for blood sugar and blood pressure to remain stable, and for the formation of protein, bone, and DNA.

Low magnesium levels might eventually lead to low calcium and potassium levels. If your body does not have enough magnesium, you may have symptoms such as headaches, loss of appetite, nausea, vomiting, exhaustion, and weakness. A severe magnesium deficit can result in numbness, tingling, muscle cramps, seizures, personality changes, and an irregular heart rhythm.

People who are deficient in magnesium are more likely to develop:

• high blood pressure
• heart disease
• stroke
• type 2 diabetes
• osteoporosis
• migraines

How do you acquire enough magnesium?

Magnesium can be obtained from the diet or as a supplement. Magnesium-rich foods include green leafy vegetables, legumes, nuts and seeds, and whole grains.

How much magnesium do I require?

Men under 30 require 400 milligrams (mg) of magnesium per day, whereas men over 31 require 420mg. Women under the age of 30 require 310mg per day, increasing to 320mg per day after the age of 31. Pregnant and lactating women, on the other hand, require more, around 350 to 360mg per day.

For youngsters, the daily allowance is as follows:

• 80mg 1-3 years
• 4 to 8 years: 130mg
• 240mg for ages 9 to 13.
• 410mg for boys aged 14 to 18.
• girls aged 14 to 18: 360mg

It is critical not to consume more magnesium than is recommended, as this can cause diarrhea, nausea, and abdominal cramps. Excessive levels can cause an abnormal heartbeat or cardiac arrest.

Medication and magnesium

Some drugs, such as bisphosphonates (osteoporosis treatment) and some antibiotics, can be affected by taking a magnesium supplement.

Some prescription medicines used to treat acid reflux or stomach ulcers, as well as some diuretics, can have an effect on magnesium levels in the body. If you use a lot of zinc pills, it can affect your ability to absorb magnesium.

Types of Magnesium:

1. Magnesium citrate
2. Magnesium oxide
3. Magnesium chloride
4. Magnesium lactate
5. Magnesium malate
6. Magnesium taurate
7. Magnesium L-threonate
8. Magnesium sulfate
9. Magnesium Glycinate
10. Magnesium orotate.

The Top 10 Health Benefits Of Magnesium:

1. It aids in sleep:

Magnesium is required for the optimal function of your brain’s GABA receptors, which play a part in regulating your sleep-wake cycle. In fact, studies have shown that regular magnesium intake can help persons with insomnia sleep better.

2. It alleviates headaches

Many patients who suffer from persistent headaches and migraines are magnesium deficient, and many others have genetic abnormalities that make magnesium metabolization problematic. Magnesium relieves headache pain by relaxing blood vessels in the brain that become constricted during a headache.

3. It relieves muscular cramps.

Have you ever been startled up from a deep sleep by a muscle spasm? If so, you may be deficient in magnesium, which is required for optimal neuromuscular transmission and muscle contraction.

4. It keeps you on track

Constipation, especially persistent constipation, is unpleasant. Many supplements meant to get you going again contain magnesium because of its potential to provide relief rapidly. Magnesium helps by increasing the amount of water in your intestines, which loosens and moves your stool. While this is beneficial for constipation, be cautious of taking too much magnesium in supplement form or you may end up with the opposite problem!

5. It improves cognitive function.

Magnesium can benefit your brain in a variety of ways. It not only enhances short- and long-term memory, but it also improves neuroplasticity (your brain’s ability to adapt and mend) to boost current memory and prevent age-related memory loss. (2)

6. It gives you more energy.

Being exhausted every day may be common, but it is not normal. Whether you suffer from chronic fatigue as a result of a magnesium shortage or simply want to boost your energy by taking advantage of magnesium’s capacity to control cortisol levels – the hormone that contributes to adrenal fatigue when out of balance – magnesium supplementation can help! (3)

7. It relieves anxiety.

Your excitatory NMDA receptor in your brain has gone out of control in cases of anxiety. It’s a case of “too much of a good thing,” and magnesium can help settle this down and alleviate anxious feelings.

8. It helps to strengthen your bones

Doesn’t magnesium seem to do everything? According to research, magnesium is required for healthy bones in order to lower the chance of fractures and breaks as you age. (4)

9. It aids in the management of ADHD.

Because of magnesium’s significance in brain function and neurotransmitter activity, studies have indicated that frequent supplementation can help calm symptoms of the neurodevelopmental condition ADHD. (5)

10.It promotes cardiovascular health.

High blood pressure has long been linked to poor heart health. Studies on the relationship between magnesium and heart health have found a significant reduction in both blood pressure (6) and total heart disease risk (7) when magnesium supplements were given.