Magnesium is an essential mineral, playing a part in over 300 enzyme reactions in the human body.
Its many functions include helping with nerve and muscle function, regulating blood pressure, and supporting the immune system.
An adult body contains around 25 gram (g) of Mg, 50–60 percent of that the skeletal system stores.
The rest is present in muscle, soft tissues, and bodily fluids.
Many folks in America do not have enough magnesium in their diet, although lack symptoms are uncommon in healthy men and women.
Doctors associate magnesium deficiency with a range of health issues, so people should aim to satisfy their daily recommended amounts of magnesium.
Almonds, spinach, and cashew nuts are a few of the foods highest in Mg.
If a person cannot get enough magnesium during their diet, their doctor may recommend taking supplements.
In this article, we look at the use and benefits of magnesium, what it does from the body, dietary sources, and possible health dangers doctors link to too much.
Benefits Of Magnesium:
Many kinds of seeds and nuts are full of magnesium.
Mg is one of seven essential macrominerals.
These macrominerals are minerals which folks will need to eat in relatively huge amounts — at least 100 milligrams (mg) daily.
Microminerals, like zinc and iron, are equally as important, though individuals need them in smaller quantities.
Mg is vital for many bodily functions.
Getting enough of the nutrient will help prevent or treat chronic diseases, including Alzheimer’s disease, type two diabetes, obesity, cardiovascular disease, and migraine.
The following sections discuss the operation of magnesium in the body as well as its consequences on an individual’s health.
While most research has focused on the role of calcium in bone health, Mg is also vital for healthy bone formation.
Research from 2013 has correlated sufficient magnesium intake with higher bone density, enhanced bone crystal formation, and also a lower risk of osteoporosis in females after menopause.
It may enhance bone health both directly and indirectly, as it helps to regulate calcium and vitamin D levels, which can be two other nutrients necessary for bone health.
Research has linked high magnesium diets with a lower risk of type two diabetes.
This might be because Mg plays an important role in glucose control and insulin metabolism.
A 2015 review in the World Journal of Diabetes reports that most, but not all, individuals with diabetes have low magnesium and may play a role in diabetes management.
An Mg deficiency may worsen insulin resistance, which can be a condition that often develops before type 2 diabetes.
On the other hand, insulin resistance may cause low magnesium levels.
In most studies, researchers have linked high magnesium diets with diabetes.
Additionally, a systematic review from 2017 suggests that taking magnesium supplements may also improve insulin sensitivity in people with low Mg levels.
But, researchers will need to gather more evidence before doctors can routinely use magnesium for glycemic control in people with diabetes.
The body needs magnesium to maintain the health of muscles, including the heart.
Research has found that Mg plays an important role in heart health.
A 2018 review reports that magnesium deficiency can increase a person’s risk of cardiovascular problems.
This is partially owing to its roles on a cellular level.
The authors discover that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical results.
Individuals who receive magnesium shortly after a heart attack have a lower risk of mortality.
Doctors sometimes use magnesium during treatment for congestive heart failure (CHF) to reduce the possibility of arrhythmia, or abnormal heart rhythm.
Based on some 2019 meta-analysis, raising Mg intake may lower a person’s risk of stroke.
They report that for every 100 mg per day increase in magnesium, the possibility of stroke reduced by 2%.
Some research also suggests that magnesium plays a role in hypertension.
But, according to the Office of Dietary Supplements (ODS), based on current research, taking magnesium supplements lowers blood pressure” to only a small extent.”
The ODS calls for a”sizable, well-designed” investigation to comprehend the role of magnesium in heart health and the prevention of cardiovascular disease.
Magnesium therapy might help prevent or alleviate nausea.
This is because a magnesium deficiency may affect neurotransmitters and restrict blood vessel constriction, which can be factors doctors relate to migraine.
Individuals who experience migraines might have lower levels of Mg in their blood and body tissues compared with other individuals.
The levels in a person’s brain may be low during a migraine.
A systematic review from 2017 states that magnesium treatment may be useful for preventing migraine.
The writers suggest that taking 600 mg of Mg citrate appears to be a safe and effective prevention plan.
The American Migraine Foundation report which individuals often use doses of 400–500 mg per day for migraine prevention.
The amounts that may have an effect are very likely to be high, and people should only use this treatment under the advice of their physician.
Magnesium may also play a role in premenstrual syndrome (PMS).
Small-scale studies, such as a 2012 post, imply that taking Mg supplements along with vitamin B-6 can enhance PMS symptoms.
But a recent 2019 inspection reports that the study is mixed, and additional studies are needed.
The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to decrease bloating, mood symptoms, and breast tenderness in PMS.
Mg amounts can play a role in mood disorders, including depression and stress.
In accordance with a systematic review from 2017, low magnesium levels might have links with higher levels of anxiety.
This is partly due to activity from the hypothalamic-pituitary-adrenal (HPA) axis, and it can be a set of 3 glands that control a person’s reaction to pressure.
But, the review points out that the quality of evidence is poor, and that researchers need to do high-quality studies to find out how nicely magnesium supplements might do the job of reducing stress.
Recommended daily intake:
The following table shows the recommended daily allowance (RDA) for magnesium intake by age and sex, according to the ODS.
4–8 decades 130 milligrams 130 mg
14–18 years 410 milligrams 360 mg
19–30 years 400 mg 310 mg
31–50 years 420 milligrams 320 mg
51+ years 420 mg 320 mg
People should increase their magnesium intake by about 40 mg per day while pregnant.
Experts base the adequate intake for infants under 1-year-old on the quantities found in breastmilk.
Many foods contain high levels of Mg, including seeds and nuts, dark green veggies, whole grains, and legumes.
Manufacturers also add magnesium to breakfast cereals and other fortified foods.
The best sources of magnesium include:
Supply Per serving Percentage of the daily value
Almonds (1 ounce or oz) 80 mg 20%
Spinach (half a cup) 78 mg 20%
Roasted cashews (1 ounce ) 74 mg 19%
Cooked black beans (half a cup) 60 mg 15%
Peanut butter (2 tablespoons) 49 mg 12%
Potato with skin (3.5 ounces) 43 mg 11%
Cooked brown rice (half a cup) 42 mg 11%
Low-fat yogurt (8 ounces ) 42 mg 11%
Oatmeal, instant, 1 packet 36 mg 9%
Canned kidney beans (half a cup) 35 mg 9%
Banana (1 medium) 32 mg 8%
Wheat products lose magnesium when the wheat is refined, so it’s ideal to pick cereals and bread products made with whole grains.
Most frequent fruits, meat, and fish include low in magnesium.
While a lot of people do not meet their recommended intake for magnesium, lack symptoms are rare in otherwise healthy people.
Magnesium deficiency is known as hypomagnesemia.
Mg inadequacy or deficiency can result from excessive use of alcohol, a negative effect of certain drugs, and a few health conditions, including gastrointestinal disorder and diabetes.
Deficiency is more common in older adults.
Symptoms of magnesium deficiency include:
A loss of appetite
Weakness or fatigue
Symptoms of more complex Mg deficiency include:
Heart rhythm changes or spasms
Research has linked magnesium deficiency with a range of health conditions, such as Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.
Risks of too much magnesium:
An overdose of Mg through dietary sources is unlikely since the body will eliminate any surplus Mg from food throughout urine.
But a high intake of magnesium from supplements can lead to gastrointestinal problems, such as nausea, vomiting, nausea, or cramping.
Very large doses can cause kidney issues, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, a reduction of the central nervous system (CNS) control, cardiac arrest, and potentially death.
People who have kidney disease shouldn’t take magnesium supplements unless their doctor advises that they do so.
Mg supplementation might also contribute to some medication interactions.
Medications that may interact with magnesium supplements or affect Mg levels comprise:
Oral bisphosphonates that deal with osteoporosis, such as alendronate (Fosamax)
Tetracycline antibiotics, such as doxycycline (Vibramycin) and demeclocycline (Declomycin)
Quinolone antibiotics, including levofloxacin (Levaquin) and ciprofloxacin (Cipro)
diuretics, such as furosemide (Lasix)
Prescription proton pump inhibitors, such as esomeprazole Mg(Nexium)
Can I take supplements?
Magnesium supplements are available to purchase online, but it’s ideal to acquire any vitamin or mineral through food since nutrients work better if folks combine them with different nutrients.
Lots of vitamins, minerals, and phytonutrients work. This term means that taking them together brings more health benefits than taking them separately.
It’s better to focus on a healthy, balanced diet to satisfy daily requirements for Mg and to use supplements as a backup, but under clinical supervision.
Magnesium is a vital macronutrient that plays an integral role in many body processes, such as muscle, nerve, and bone health, and disposition.
Studies have linked Mg deficiencies with a range of health issues. If a person is not able to get their daily requirements from their diet, a doctor may recommend taking Mg supplements.
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