2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
What is the role of magnesium in the body? There are about 25 grams of magnesium in our body, between 50 and 60% of that amount is in the bones, and the rest is in the muscles, soft tissues and blood. Every cell in the body contains magnesium and needs it to function.
Among the processes involved in magnesium are protein synthesis, glycemic control and prevention of cardiac arrhythmias. Physical and mental health depend to a large extent on this mineral. Below we describe in detail all the processes in which this mineral is involved:
Magnesium helps maintain optimal blood sugar levels and plays an essential role in preventing diabetes or keeping the disease under control. In fact, type 2 diabetes is associated with magnesium deficiency and the risk of developing this chronic disease is lower among those who have optimal levels of magnesium in the body. In the same way, magnesium has a major contribution to the process of converting sugar into energy, which gives it even more importance in our daily condition.
Improved digestion - Magnesium acts on the muscles inside the digestive tract, so it has a direct effect on digestion. Due to its action on intestinal transit, magnesium helps to improve slow transit and fight lazy gut.
Increased bone density - Magnesium is directly involved in bone formation and affects the activity of osteoblasts and osteoclasts (cells responsible for bone formation), while influencing the concentrations of parathyroid hormone and the active form of vitamin D, two major regulators of bone homeostasis. (bone integrity). Due to its role in the skeletal system, magnesium helps relieve the symptoms of osteoporosis. Moreover, magnesium contributes to the health of the skeletal system and through its role in the process of calcium absorption.
Improving respiratory function - Some studies show that there is a direct link between magnesium deficiency and the development of asthma or other respiratory diseases. Researchers believe that magnesium deficiency causes the accumulation of calcium in the muscles of the airways, which makes it difficult to breathe.
Active transport of calcium, sodium and potassium ions in cell membranes - Through this action, magnesium fights the accumulation of calcium and potassium in the muscles, maintaining the proper functioning of the muscular system.
Counteracting fatigue and exhaustion - Magnesium helps maintain optimal energy levels. A study at the Center for the Study of Complementary Medicine in Southampton, England, showed that magnesium sulfate is useful in treating patients with chronic fatigue syndrome.
At the same time, magnesium has a significant contribution to:
- Therapy against depressive conditions;
- Increased physical endurance (due to its role at the muscular level);
- Fighting inflammation;
- Migraine prevention.
When magnesium deficiency unpleasant sensations appear in our body. When magnesium in our body is insufficient, you can get cramps in the lower extremities, restless legs syndrome, insomnia, anxiety, high blood pressure, migraines, chronic fatigue, type 2 diabetes, osteoporosis, facial tics, involuntary eye movements and twitching and other unpleasant symptoms.
Others symptoms of magnesium deficiency in the body are hyperactivity, back pain, difficulty swallowing, frequent headaches, palpitations, difficulty breathing, sleep problems, dizziness, poor memory, nausea, heart problems.
In case you overdo it with alcohol, carbonated drinks and sweet foods, then you certainly need an additional intake of magnesium in the body to get the necessary amount and feel good.
If your daily routine is associated with high levels of stress or you are in menopause, it is also important to take extra magnesium in the form of supplements.
If you drink a lot of caffeinated beverages during the day, it is also good to take magnesium. This also applies to cases where you take diet pills or others that contain high levels of caffeine.
Unpleasant cramps in the lower extremities can get with a lack of magnesium in the bodybecause it is involved in muscle contractions and neuromuscular signals. When magnesium in the body is at low levels, the muscles tighten and slow down their relaxation.
With magnesium deficiency, you may also develop restless legs syndrome, which is associated with limb discomfort and movements that interfere with even sleep.
When you suffer from magnesium deficiency in the body, anxiety and sleep problems often occur. Magnesium, generally speaking, helps us cope with stress and calms our nervous system. With a deficiency in the body we become irritable and nervous, and can also lead to depression and anxiety.
At low levels of magnesium calcium deficiency is also common in the body. The lack of these substances leads to high blood pressure.
Supplementation with magnesium may reduce the risk of type 2 diabetes, migraine and osteoporosis.
They are at risk of magnesium deficiency those working under great stress, pupils, students, athletes, pregnant women, premenopausal and menopausal women, the elderly.
Most people over the age of 40 need it additional intake of magnesium in the form of food supplements.
Daily intake of magnesium
The recommended daily dose of magnesium depends on age, sex and possible period of pregnancy or lactation. According to the US National Institutes of Health, the recommendations for the daily dose of magnesium are:
Babies up to 6 months - 30 mg
Babies up to 12 months - 75 mg
Children from 1 to 3 years - 80 mg
Children from 4 to 8 years - 130 mg
Children from 9 to 13 years - 240 mg
Children from 14 to 18 years - between 360 and 410 mg
Men from 19 to 30 g - 400 mg
Women from 19 to 30 years - 310 mg
Men from 31 to 50 g - 420 mg
Women from 31 to 50 g - 320 mg
Men over 51 g - 420 mg
Women over 51 g - 320 mg
Sources of magnesium
Rich sources of magnesium are foods such as:
- nuts - almonds, peanuts, nuts, peanut butter;
- dishes with spinach, broccoli;
- sesame seeds, sunflower, flax;
- mushroom specialties;
- oats;
- soy milk recipes;
- wholemeal bread and flour;
- bean dishes;
- potato specialties;
- beef;
- recipes with rice;
- chicken breasts;
- salmon in the oven;
- recipes with avocado;
- raisins;
- apple;
- bananas;
- carrots.
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