What Is The Importance Of Magnesium?
Medical and health specialists often highlight the importance of including adequate vitamin and mineral intake to our daily diet.
Magnesium is one of those essential minerals that aids the human body in absorbing calcium and plays an important role in the formation and strengthening of teeth and bones.
Magnesium is extremely important for your health because it is needed for more than 300 biochemical reactions in the body.
It is fourth most prevalent mineral in the body and is partially responsible for countless aspects good, sound health.
Roughly 50% of our body’s total magnesium is stored in our bones, while the remaining part is predominantly found in the cells of body tissues and organs.
Only 1% of it is available in blood, although the human body is very good at regulating a constant level of magnesium in the blood.
Symptoms Of Magnesium Deficiency
The deficiency symptoms of magnesium include pain in the neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasms, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching and Raynaud’s spastic vessels.
When you are under stress, your body tends to quickly deplete its stores of magnesium.
One very common symptom of its deficiency is chocolate cravings, since chocolate is rich in this essential mineral. Its deficiency can be a major cause behind diabetes, depression, and menopausal symptoms.
Recommended Daily Allowance of Magnesium
These are the current RDAs for magnesium depending on your age and gender — intakes vary on different individual factors — according to the NIH:
- Infants–6 months: 30 milligrams
- 7–12 months: 75 milligrams
- 1–3 years: 80 milligrams
- 4–8 years: 130 milligrams
- 9–13 years: 240 milligrams
- 14–18 years: 410 milligrams for men; 360 milligrams for women
- 19–30 years: 400 milligrams for men; 310 milligrams for women
- Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
- Pregnant women: 350–360 milligrams
- Women who are breastfeeding: 310–320 milligrams
Experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people take calcium supplements regularly.
Similarly, taking vitamin D in high levels, or being deficient in vitamin K2, can lower magnesium stores in the body and contribute to a deficiency.
This is why it’s important to be careful when using any supplement, including magnesium supplements.
Consuming any supplement in doses that are too high can create an imbalance in other nutrients and toxicity.
Hence, I usually recommend getting magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients.
In the case of deficiency, a person may need to take a supplement for a certain period of time.
However, if possible, try to use food-based supplements in these cases, or be aware of how nutrients — such as calcium and magnesium — work together and how certain dosages and intakes can interact with one another.
The top five health benefits of magnesium are:
1. Magnesium may reverse osteoporosis
Multiple research studies conducted have suggested that calcium supplemented with magnesium improves bone mineral density.
Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis.
Intake of recommended levels of magnesium is important because it averts osteoporosis.
2. Magnesium prevents cardiovascular diseases
One of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart diseases.
Dietary surveys have suggested that sufficient magnesium intake may reduce the chance of having a stroke.
Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of complications after a heart attack.
Therefore, consuming recommended amounts of magnesium dietary supplements may be beneficial to the cardiovascular system.
3. Magnesium regulates high blood pressure (Hypertension)
This plays a key role in regulating blood pressure naturally.
Magnesium supplements and a diet including plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lowering blood pressure.
4. Magnesium treats diabetes
Studies show that individuals with a magnesium deficiency have a risk of developing type-2 diabetes and severe diabetic retinopathy.
Magnesium aids in carbohydrate metabolism and influences the release and activity of insulin, thereby controlling blood glucose levels.
It has been proven that for every 100 milligrams of increase in magnesium daily intake, there was a 15 percent decrease in the risk of developing type-2 diabetes.
5. Magnesium treats migraines, insomnia, and depression
The numerous magnesium health benefits also include the treatment of migraines, insomnia, and symptoms of depression.
Magnesium is also known to cure severe forms of psychiatric dysfunctions including panic attacks, stress, anxiety, and undue agitations.
Magnesium supplements considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.
Dosage And Side Effects
The importance of magnesium is still not widespread or “common knowledge”, so many people ignore the importance of its consumption in their diet.
Most dietitians recommend 250-350 mg per day of its supplement for adults.
The side effects of magnesium are very rare, but it is important to cover them. Excess intake often leads to diarrhea, because it has a laxative quality.
However, if you take it in the form of nutritional supplements, there are fewer chances of such side effects.
People with kidney disease should avoid taking its supplements without talking to a doctor.