Magnesium plays many crucial roles in the body; from supporting muscle and nerve function to energy production, regulation of blood pressure and enzyme reactions, the nutrient is essential for staying healthy.
Human body stores magnesium mainly in the bones after they are absorbed from naturally occurring food sources or supplements. Magnesium is indispensable for more than 300 enzymatic reactions in the body.
Health benefits of magnesium
Better sleep – Low levels of magnesium can cause sleep problems. Taking magnesium supplements make it easier to fall asleep and improves sleep quality by reducing restless legs syndrome.
Lowers blood pressure – Researchers have found that taking magnesium supplements can lower both systolic and diastolic blood pressure in people with uncontrolled hypertension.
Maintains blood sugar – Magnesium helps the body to convert glucose from food into fuel. When the body is deficient, the cells can become less effective at using insulin, which regulates blood sugar. Taking adequate magnesium can lower insulin resistance and improve the management of blood sugar levels.
Reduces heart disease – Magnesium is essential for muscle health, even the muscles in the heart. Studies have shown that low levels of magnesium increase the risk of heart disease. Adequate levels of magnesium help to keep blood vessel walls healthy and prevent injury and conditions such as atherosclerosis.
Reduces migraine – When magnesium is deficient in the body, it can cause blood vessels in the brain to constrict, leading to migraine headaches. Scientists have found that supplementing magnesium may help in blocking signals in the brain that lead to migraine headaches.
Helps with mood disorders and anxiety – Since magnesium helps in regulating muscle and nerve function, inadequate levels of the mineral can cause mood disorders. The nutrient helps in treating depression, anxiety, attention deficit disorder (ADHD) and other conditions.
Signs of magnesium deficiency
Loss of appetite
Nausea
Fatigue
Muscle cramps
Tingling
Changes in the heart rhythm
Seizures
Mood disorders
The daily recommended levels of magnesium are 400–420 mg for men and 320–360 mg for women. Although it is best to get magnesium from food sources, supplements should be taken by people with symptoms of deficiency and those who cannot get adequate magnesium through their diet.
Getting too much magnesium from food does not cause any health issues. However, high doses of magnesium from supplements can cause nausea, abdominal cramping and diarrhea. The supplement is unsafe for people who take certain diuretics, heart medications or antibiotics.
Here are some magnesium-rich food that you can include in your diet:
Dark chocolate
Leafy greens
Nuts and seeds
Legumes
Tofu
Fatty fish- salmon, tuna
Soybeans
Avocado
Banana
Whole grains
Although it is best to get magnesium from food sources, supplements should be taken by those people who have symptoms of deficiency and those who cannot get adequate magnesium through their diet. aixklusiv / Pixabay