Why Magnesium Is Important
Magnesium is one of the most essential macronutrient for our nutrition. We need it for almost 300 biochemical reactions in our body system. This essential mineral aids in maintaining healthy nerve and muscle function, improves your defense system, regulates your heart rate, and offers strength to the bones. Magnesium also facilitates in maintaining your blood glucose levels. It helps in the formation of protein and our average growth.
Many ongoing studies recommend that this fantastic mineral is significant in getting rid of and improving health problems; for example, high blood pressure, cardiovascular disorder, and high cholesterol level. You need to take a magnesium-rich diet that includes nuts and legumes etc.
Here are the details of why magnesium is essential for us!
The Top Most Reasons Why Magnesium Is Important for Us
- Involves in Biochemical Reactions in Your Body
As a mineral, magnesium is present in sea, plants, & animals. Your body contains almost 59% of this essential mineral present in your bones, while the reaming is found in muscles, soft tissue, and blood. The truth is your each body cell comprises it and requires it for proper functioning.
It works effectively as a cofactor or a facilitator molecule in your biochemical reactions in which enzymes play their roles.
Magnesium involves hundreds of chemical reactions in your body, includes;
- Helps in energy formation and transforms food particles into energy
- Aids in create of protein molecules from amino acids
- Form and regulate DNA & RNA
- Facilitates in moving your muscles from relaxing to contracting position and vice versa
- Maintains neurotransmitters that deliver messages throughout the brain and nervous system
It is not good, but several studies recommend that almost 40% of individuals in the United States and Europe receive less than the suggested daily quantity of magnesium.
- Inadequate Consumption May Enhance Depression Risk
A plethora of study shows that who have a low intake of magnesium are 16 % more likely to suffer from depression, especially for people under age 60. Additionally, the researchers disclosed that there was a 50% or higher probability of depression among youngsters taking the magnesium's low quantity compared with those taking the high quantity of this essential mineral.
It is highly beneficial for our neurotransmitters that maintain your mood. It also aids in regulating inflammation; it is one of the leading causes of plenty of mental diseases, researchers note. So, you should take magnesium diet to keep up the daily recommended amount of this mineral in your body!
- May Lower the Risk of Diabetes
Scientists have associated rich magnesium diet with a decreased risk of type 2 diabetes. It may be due to the fact that this essential mineral plays a critical role in controlling glucose levels and insulin metabolism.
A review published in the World Journal of Diabetes indicates that the majority of people who have diabetes have a low level of magnesium. At the same time, it is necessary for diabetes regulation.
The deficiency of magnesium-mineral even worsens insulin resistance, a state that often appears before type 2 diabetes. Insulin resistance can also cause low magnesium levels.
In certain studies, researchers have associated a lack of this mineral's quantity with diabetes. Additionally, a 2017 study recommends that consuming magnesium supplements may also maintain insulin sensitivity in individuals with low magnesium levels.
But, they require collecting more evidence before doctors may frequently utilize magnesium for glycemic control in patients with diabetes.
- May Improve Heart health
Your body requires this essential mineral to regulate the health of your heart muscles. A recent study has discovered that magnesium is highly crucial for your heart as it improves heart health.
According to a review in 2018 shows that mineral deficiency may enhance anyone's risk of cardiovascular disorders. It is because of its roles on a cellular level. The researchers think that magnesium deficiency is basically found in individuals with congestive heart failure. Its deficiency may even worsen their clinical results.
If anyone consumes instantly after a heart attack has a decreased risk of mortality. Health care officials or doctors often utilize magnesium during treatment for congestive heart failure (CHF). It is because of decreasing the risk of or inadequate heart rhythm and arrhythmia.
From a 2019 meta-analysis, enhancing magnesium consumption may even decrease your risk of stroke. They highlight that for every 100 mg per day increase in its intake, you may be able to decrease the risk of stroke by 2%.
Several studies also recommend that magnesium plays a significant part in hypertension. However, from the Office of Dietary Supplements (ODS) remarks, based on a recent study, consuming magnesium supplements reduces blood pressure at a minimal level.
- May Improve Bone health
You may have known about the importance of calcium mineral in bone health; this mineral is also beneficial for healthy bone production.
A 2013 study has related appropriate magnesium consumption with higher bone density, maintained bone crystal production, and reduced osteoporosis risk in women after menopausal.
It may increase your bone health because it aids in maintaining vitamin D and calcium levels; both are essential nutrients for bone health. That is another reason why you need enough intake of this macronutrient.
- Magnesium Has Anti-inflammatory Effects
You should know that reduced magnesium consumption is associated with chronic inflammation, which is one of the significant triggers of aging, weight gain, and chronic conditions.
In recent research, kids with reduced blood magnesium levels were subjected to have the most significant quantity of the inflammatory marker CRP.
This macronutrient may reduce the risk of the abnormal blood sugar level, decrease insulin resistance, and also lower the triglyceride levels in your body. Magnesium supplements may decrease CRP and other markers of inflammation in overage people, obese individuals, and those suffering from prediabetes.
Similarly, foods rich with essential magnesium mineral, like salmon, dark chocolate, and much more, may decrease inflammation. Magnesium is highly essential for women who want to improve their skin health. So, females should avoid the deficiency of this macronutrient in their bodies.
Food Sources of Magnesium
- Dark leafy greens like kale, broccoli, and spinach
- Nuts & seeds
- Beans and legumes
- Whole grain cereals
Unprocessed foods are forbidden because processing may decrease the amount of magnesium in particular foods.
Many people get an adequate amount of magnesium from diet and do not require taking its supplements. Its excessive use is not suitable for our health. Additionally, what you receive from foods, the appropriate quantity, you must consume from dietary magnesium pills is;
- Per day 65 mg kids from 1-3 ages
- Per day 110 mg for kids 4-8 ages
- Per day 350 mg for youngsters over nine years
Most individuals take enough amount of magnesium through the diet they consume. It is good to obtain this enormous quantity of magnesium from food, but including a high quantity of these mineral pills to your diet may be toxic. So, only take the prescribed amount of magnesium.
Precautions & Risks of Magnesium Supplements
- Magnesium dietary formula may lead to nausea, restlessness, and diarrhea. Its supplements may be the reason for the softening of stool.
- These pills may link with different drugs, involving diuretics, cardiovascular drugs, or antibiotics. Consult your doctor before taking magnesium pills in certain health conditions.
- Individuals who have diabetes, intestinal disorder, cardiovascular problems, or kidney issues must not consume this mineral before discussing with their nutritionist.
- Its overdose may cause low blood pressure, muscle problems, and fatigue. The high magnesium-dose can be fatal.
Magnesium is a necessary macronutrient for all of us due to a lot of reasons. It plays a vital role in several biochemical processes in your body, involving muscle, heart, brain, and bone health, and uplifts your mood.
Different Research-based studies have associated magnesium deficiencies with a wide range of health problems. Your doctor may suggest magnesium supplements if an individual is unable to obtain their daily needs from their food sources.