Magnesium is a mineral the human body needs to function properly. It’s especially important for a healthy cardiovascular system, nerves, muscles, and bones. It helps regulate the body’s calcium and blood sugar levels, and it’s vital for the body’s production of protein. More than 300 chemical reactions in the body rely, at least in part, on magnesium.
Which foods are high in magnesium?
Most people get all the magnesium they need from food. In general, magnesium can be found in both plant and animal foods. Some good sources of magnesium are: leafy green vegetable such as spinach, nuts and seeds, whole grains, seafood, meat such as chicken and beef.
The recommended daily amount of magnesium — 320 milligrams (mg) a day for women and 420mg a day for men — isn’t difficult to take in through a healthy diet.
Doctors link magnesium deficiency with a range of health complications, so people should aim to meet their daily recommended levels of magnesium. While most research has focused on the role of calcium in bone health, magnesium is also essential for healthy bone formation.
Function of magnesium in body
Research has linked adequate magnesium intake with higher bone density, improved bone crystal formation, and a lower risk of osteoporosis in females after menopause.
Magnesium may improve bone health both directly and indirectly as it helps regulate calcium and vitamin D levels, which are two other nutrients vital for bone health.
Besides, research has linked high magnesium diets with a lower risk of type 2 diabetes. This may be because magnesium plays an important role in glucose control and insulin metabolism.
People with diabetes have low magnesium and it may play a role in diabetes management. A magnesium deficiency may worsen insulin resistance, which is a condition that often develops before type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.
The body needs magnesium to maintain the health of muscles, including the heart. Research has found that magnesium plays an important role in heart health.
Magnesium deficiency can increase a person’s risk of cardiovascular problems. This is partly due to its roles on a cellular level. People who receive magnesium soon after a heart attack have a lower risk of mortality. Increasing magnesium intake may lower a person’s risk of stroke.
Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.
People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. Magnesium levels in a person’s brain may be low during a migraine.
Magnesium therapy may be useful for preventing migraine. The authors suggest that taking 600 mg of magnesium citrate appears to be a safe and effective prevention strategy.
Magnesium levels may play a role in mood disorders, including depression and anxiety. Low magnesium levels may have links with higher levels of anxiety.
Magnesium deficiency
While many people do not meet their recommended intake for magnesium, deficiency symptoms are rare in otherwise healthy people. Magnesium deficiency is known as hypomagnesemia. Magnesium inadequacy or deficiency can result from a side effect of certain medications, and some health conditions, including gastrointestinal disorder and diabetes. Deficiency is more common in older adults.
Symptoms of magnesium deficiency include a loss of appetite, nausea or vomiting and fatigue or weakness.
Symptoms of more advanced magnesium deficiency include muscle cramps, numbness, tingling, seizures, personality changes, heart rhythm changes or spasms
Research has linked magnesium deficiency with a range of health conditions, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.
Risks of high intake
An overdose of magnesium through dietary sources is unlikely because the body will eliminate any excess magnesium from food through urine. However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea, nausea, or cramping. People with a kidney disorder should not take magnesium supplements unless their doctor advises that they do so.
Should one take supplements?
Magnesium supplements are available to purchase online, but it is best to obtain any vitamin or mineral through food because nutrients work better when people combine them with other nutrients. It is better to focus on a healthful, balanced diet to meet daily requirements for magnesium and to use supplements as a backup, but under medical supervision.
