The benefits of magnesium are now well documented and quite well understood.
Magnesium is involved in over 300 enzymatic reactions within the body, including your metabolism, synthesis of fatty acids and proteins, and the transmission of nerve signals.
Magnesium is 1 of 7 essential macrominerals. These are minerals that need to be consumed in relatively large amounts, at least 100 mg per day. Nowadays it’s common for people to consume large amounts of processed foods and less raw, organic foods like fruit and vegetables. Since fruit and vegetables are the best natural sources of magnesium, this indicates that the quantities of magnesium that people get from their diet might be considerably lower than what is recommended. If this sounds like you, you might be missing out on the benefits of magnesium.
Although magnesium deficiency is rare and it mainly affects older people, anyone can experience it. Common symptoms of a magnesium deficiency include:
- Loss of Appetite
- Nausea and Vomiting
- Fatigue and Weakness
Our bodies contain around 25g of magnesium, 50-60% of which is stored in the skeletal system. The rest is present in muscle, soft tissues, and bodily fluids.
Main Benefits of Magnesium
- Antioxidant and Anti-Inflammatory Properties – Magnesium has both, anti-inflammatory and antioxidant properties. It works by inhibiting the calcium-induced inflammation pathways of cells. Simply known as inflammation, it’s the main factor in the development of many diseases.
- Low Magnesium Levels Causes Inflammatory Cytokines – The levels of these small cell-signaling protein molecules, interleukin-6 and TNF-alpha become elevated. Specifically, these molecules have both been linked to heart attacks and congestive heart failure. In fact, when interleukin-6 and TNF-alpha are elevated, it’s a sign of inflammation within your body. A great benefit of magnesium is that it can reduce the levels of these two proteins.
- Magnesium is Required For Energy Production, Proper Growth and Maintenance of Bones, Proper Function of Nerves and Muscles & Prevention of Blood Clots – Magnesium is also needed for proper immune function. Additionally, studies show that a magnesium deficiency can accelerate the aging process.
- Low Magnesium Levels Seem to Have an Effect on Serotonin – Magnesium deficiency can reduce your serotonin levels. A 2008 study showed that magnesium was as effective as antidepressants in treating depression among people with diabetes.
- Magnesium Can Lower Blood Pressure and Improve Insulin Sensitivity – A study in 2009 found that magnesium supplementation lowered blood pressure in healthy adults with higher BP.
- Magnesium Deficiency Can Lead To Lower Testosterone and IGF-1 – Scientists at the University Hospital of Parma, Italy found that magnesium deficiency in older men lead to lower testosterone and IGF-1 levels.
Sources of Magnesium
To get the amazing benefits of magnesium you might want to start including these sources of natural magnesium in your diet:
- Pumpkin seeds: 46% of the RDI in a quarter cup (16 g)
- Spinach, boiled: 39% of the RDI in a cup (180 g)
- Swiss chard, boiled: 38% of the RDI in a cup (175 g)
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 g)
- Black beans: 30% of the RDI in a cup (172 g)
- Quinoa, cooked: 33% of the RDI the in a cup (185 g)
- Halibut: 27% of the RDI in 3.5 ounces (100 g)
- Almonds: 25% of the RDI in a quarter cup (24 g)
- Cashews: 25% of the RDI in a quarter cup (30 g)
- Mackerel: 19% of the RDI in 3.5 ounces (100 g)
- Avocado: 15% of the RDI in one medium avocado (200 g)
- Salmon: 9% of the RDI in 3.5 ounces (100 g)
If you have a medical condition, check with your doctor before taking magnesium supplements.
An everyday supplement can help you hit 100% of your recommended magnesium intake and get the amazing benefits of magnesium. We’ve picked some great magnesium supplements for you, check them out below.
This article first appeared on GYMNASIUMPOST.com on 20th July, 2020.