magnesium is a essential minerals, involved in more than 300 enzymatic reactions in the body, ranging from nerve and muscle function to protein synthesis and blood sugar regulation. Therefore, we are faced with a nutrient without which we cannot survive. Additionally, magnesium is not only essential for optimal health, but has also been researched for its ability to prevent chronic inflammatory diseases such as Alzheimer’s disease, high blood pressure, and heart disease.
Despite its essential nature, a large portion of the population consumes inadequate amounts of magnesium in their diets. This trend has been attributed to a decrease in consumption of nutrient-rich foods, such as Pumpkin Seeds, Cashews and Spinach In diet. Similarly, this data may be related to the increase in industrial agriculture and food processing, which reduces the amount of magnesium present in whole foods.
Benefits of Magnesium
Are you interested in learning how magnesium can support optimal health? Read on to discover seven important reasons to help optimize your magnesium intake:
1. Improves mood
Magnesium can be used mental health support, because it is involved in supporting the regulation of brain biochemistry and neurotransmitters. Additionally, magnesium has been shown to benefit some people struggling with clinical depression. Research shows that low magnesium levels may increase the risk of depressive behavior in adults, especially those under the age of 65. Magnesium supplementation has been shown to be as effective as 50 mg of imipramine (imipramine), a drug used daily. to treat depressionMagnesium deficiency in elderly patients with type 2 diabetes. These results suggest that magnesium may benefit some people experiencing depressive symptoms.
2. Anti-inflammatory
Many chronic inflammatory conditions have been linked to magnesium deficiency. Oxidative stress and inflammation associated with age-related conditions are also related to low intake of magnesium-rich foods. It is believed that this correlation is primarily attributed to the role of the mineral Mitochondrial energy production, which in turn negatively affects the cell’s resistance to oxidative damage. Additionally, magnesium acts as an antioxidant by protecting mitochondria from oxidative stress that can contribute to the development of these inflammatory conditions.
3. Reduces insulin resistance
It plays an important role in the development of chronic diseases such as type 2 diabetes and metabolic syndrome. Low magnesium levels are linked to these conditions, and research suggests that high dietary intake of the mineral may Prevent insulin resistance, In diabetic patients, magnesium deficiency may result from increased excretion due to the higher rates of urination in these individuals.
4. Keep blood pressure under control
Magnesium also contributes to blood pressure control in high blood pressure patients. Research shows that magnesium supplementation helps reduce ambulatory blood pressure in patients. mild hypertension, Research has also shown that low levels of magnesium in the diet can negatively impact blood pressure regulation, highlighting the important role magnesium plays in maintaining optimal blood pressure. Additionally, both magnesium supplements and dietary intake have positive effects on blood pressure measurements at rest and after exercise.
5. Boosts sports performance
This mineral is essential for many essential functions during exercise, such as electrolyte balance, blood oxygenation and energy production, Magnesium is lost through sweat during vigorous exercise, so it is important to replenish magnesium stores. This means that if your body is deficient in the mineral, increasing your magnesium intake through diet or supplements may increase athletic performance. In addition, adequate intake of Prevents painful muscle spasms, Magnesium also increases glucose levels in the brain, muscles and bloodstream, which may improve exercise performance.
6. Reduces migraine
in the subject Headache Due to migraine, evidence suggests that magnesium deficiency may be related to this pathology. This may be due to excessive excretion due to low dietary intake or long-term stress. In clinical research, magnesium sulfate has been shown to be more effective than commonly prescribed pharmaceutical drugs, such as dexamethasone and metoclopramide, in patients suffering acute migraine. Magnesium supplementation has also proven effective in reducing the frequency of migraines in children who suffer from migraines regularly.
7. Provides relief from PMS symptoms
Premenstrual syndrome (PMS) is a common disorder that affects women of childbearing age during the luteal phase of the menstrual cycle. This syndrome may present with a range of symptoms, such as Stomach discomfort, headache, fatigue and depression, Daily magnesium supplementation has been shown to reduce mild symptoms associated with this period, such as fluid retention and mood swings.
How to increase your magnesium levels
Recommendations for daily magnesium intake They are based on a variety of factors ranging from age, gender, stage of life to activity level. Below are the recommended dietary allowances for this mineral. Therefore, you can use this table as a reference point when evaluating your daily magnesium intake.
Despite this, if you experience any health problems or have deficiency symptoms, it is important to visit your doctor for specific dosage recommendations.
On the other end, Common signs and symptoms of deficiency Magnesium contains:
- Abnormal heart rhythm.
- Fatigue and weakness.
- Hypocalcemia.
- loss of appetite.
- Cramps and muscle contractions.
- nausea and vomiting.
- Numbness.
Magnesium Foods and Supplements
There are a few things you can do to increase your daily magnesium intake: Foods that are rich in this mineral, Consume regularly a variety of foods described below, of which we tell you the amount of magnesium per 100 grams, ordered from highest to lowest:
– Pumpkin seeds: 550 mg magnesium/100 g
– Sunflower seeds: 420 mg
– Sesame seeds: 350 mg
– Almonds: 270 mg
– Cashews: 260 mg
– Pine nuts: 251 mg
– Buckwheat: 230 mg
– Pistachios: 122 mg
– Dark chocolate (70-85%): 100 to 130 mg
-Walnuts: 180 mg
– Peanuts: 168 mg
– Spinach: 79 mg
– Red beans: 60 mg
– Avocado: 29 mg
– Bananas: 27 mg
in the subject magnesium supplementsIf you have difficulty incorporating magnesium-rich foods into your diet or you need large amounts, keep in mind that magnesium is available in many different forms. The forms in which magnesium is associated aspartate or other intermediates of the Krebs cycle (Malate, Succinate, Fumarate, Citrate), as well as aminochelated forms instead of magnesium oxide, gluconate, sulphate, hydroxide or chloride.
Absorption studies indicate that magnesium is readily absorbed orally, especially when bound. Citrate (As well as aspartate and other members of the Krebs cycle). For example, one study found that magnesium citrate was 4.5 times better absorbed than magnesium oxide.
As aminochelated magnesium magnesium bisglycinate It has one of the highest bioavailabilities and, in addition, is highly tolerated even in people with high gastrointestinal sensitivity.
The usual dosage in a dietary supplement is 200-500 mg per day, since without Vitamin B6 Magnesium does not enter the cells, it is recommended that it be included in the same supplement.
conclusion
In short, magnesium is essential to support over 300 enzymatic reactions in your body, so it may be vital to the proper functioning of our bodies. health and wellness, Magnesium helps improve mood and is involved in regulating blood pressure and muscle performance. For all these reasons, it is essential to get the required amounts of magnesium through diet and supplementation.
Reference
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- Dickerson, L.M., Mazik, P.J., and Hunter, M.H. premenstrual syndrome, American family doctor. 2003;67(8), 1743-1752.
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