In this post, we will cover everything that you need to know about Magnesium. We will talk about foods rich in magnesium along with Magnesium benefits and side effects.
Magnesium is one of the most essential minerals for our bodies. It is important for building a normal body bone structure. It plays a vital role in almost 600 enzyme reactions that take place in a body. It helps to perform many functions in the muscles and nervous system and supports our immune system.
Our body only contains 25-30 mg of magnesium, which is mainly present in our skeletal system, muscles, and body tissues. And, our body is mainly dependent upon our diet for the intake of magnesium. The lack of magnesium can lead to many health effects. It can lead to constipation, clogged arteries, diabetes, increased risk of heart stroke, and many other diseases.
Why do you must take Magnesium? – Health Benefits Of Magnesium
Maintains Body Functions
A proper amount of nutrients and minerals is really important in our diet. All minerals including magnesium are essential for efficient body functions and keep it protected from unwanted diseases. It is responsible for energy production, building proteins in DNA, muscle movement, repair and create DNA and RNA, and many more processes. Magnesium is responsible for hundreds of enzyme reactions that take place in our bodies.
Magnesium regulates the blood sugar level and improves sensitivity to insulin. It reduces the risk of type-2 diabetes and other metabolic syndromes which develops in people, who are deficient in magnesium. The proper supplements of magnesium reduce the risk of diabetes in overweighed children, adults, and even pregnant ladies. Include magnesium but make sure you avoid certain foods that are extremely bad for diabetes or blood sugar levels. In case you don’t know, here is the list of foods that people at risk of diabetes should avoid.
Eating processed and modern food can cause a deficiency of magnesium; therefore most people in today’s world are facing depression at a younger age. Magnesium can impact our mood and reduce the risk of depression. A lower intake of magnesium is linked with a higher risk of depression and anxiety. Magnesium can work as an anti-depressant drug and it is recommended to take 450 mg of magnesium daily for adults, who are suffering from depression. In case you are looking for foods to beat stress and anxiety, then here is the list of the best stress-relieving foods.
Lowers blood pressure
Magnesium protects our heart from several diseases and also lowers blood pressure. The deficiency of magnesium can lead to an increased risk of heart disease. It only lowers the blood pressure in people with high blood pressure and doesn’t affect people with a normal level. It also maintains heart rhythm and reduces the risk of stroke by 2%.
Maintains bone health
Magnesium controls bone loss in elderly people. The adequate intake of magnesium leads to improved bone density and proper bone formation. We mainly focus on calcium for our healthy bones but magnesium too plays a vital role in healthy bone formation. It lowers the risk of osteoporosis in females after menopause. It also regulates the level of calcium and Vitamin D in our body.
Magnesium therapy is proven to be very useful for preventing migraines and proper intake also reduces severe headaches. The doses of 400-500mg per day can cure migraine, this works immediately.
Improves PMS symptoms
Premenstrual syndrome is a common disorder in women of childbearing age. It improves the symptoms of PMS, including enhances mood, bloating, and breast tenderness. Taking magnesium along with Vitamin B6 works effectively.
Other several health benefits are linked with magnesium intake as –
It also cures indigestion and reduces the risk of constipation.
Taking magnesium as an inhaler for asthma patients can improve breathing in them.
It reduces the risk of colon cancer and rectal cancer which develops in the large intestine and rectum.
It also seems to reduce the risk of hearing loss in people exposed to loud music.
How much Magnesium do I need? – Required Daily Intake
For Babies, Kids & Teens:
The newborns get an adequate amount of magnesium from breastmilk. The daily intake for children between 1-13 years is recommended to be 80 mg-240 mg and from 14-18 years old 360-410 mg.
For Adult Men & Women:
For adults, it is recommended to take about 320-400 mg per day. People suffering from heart disease, indigestion, or constipation can take up to 400-1200 mg per day for 3 months. And, those who are suffering from diabetes can have 360mg for 4-16 weeks.
Some food items are rich in magnesium and should definitely be part of your diet! Refer to the food items mentioned in the below section.
What happens if I take too much Magnesium? Side effects of Magnesium:
Magnesium can have certain side effects on some people. Mainly in those, who are facing kidney issues or are taking antibiotics, or heart medications. The person can face gut-related issues, vomiting, nausea, etc. especially if they are taking large doses. They can also have slow breathing, irregular heartbeat, and even low blood pressure.
Pregnant women or women who are breastfeeding should limit their magnesium intake to 350 mg daily. People suffering from bleeding problems should limit their intake because magnesium can slow down blood clotting. And people who have heart block should not be provided with high doses of magnesium.
Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace the medical treatment provided by a healthcare professional. Because each person’s needs are different, the reader should check with their doctor to see if the material is appropriate for them.