Minerals & suplements
Magnesium is one of the seven essential macro minerals (requiring greater than or equal to 100mg/day).
The human body contains approximately 20-28 milligrams of magnesium. Over 50% of that magnesium is stored in the skeletal system, and the rest is found in muscle, soft tissues and bodily fluids.2
Magnesium plays an important role in over 300 enzymatic reactions within the body including the metabolism of food and synthesis of fatty acids and proteins. Is involved in neuromuscular transmission and activity and muscle relaxation. Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.
Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with aging and stress.
Essential to life, necessary for good health, and a vital component within our cells, magnesium’s benefits help our bodies maintain balance, avoid illness, perform well under stress, and maintain a general state of good health.
Intravenous or injected magnesium is used to treat other conditions, such as eclampsia during pregnancy and severe asthma attacks. Magnesium is also the main ingredient in many antacids and laxatives.
Magnesium is an essential mineral for staying healthy and is required for more than 300 biochemical reactions in the body. Multiple health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
Women of all ages benefit immensely from the intake of magnesium. Besides keeping osteoporosis at bay, magnesium health benefits in women include relief from symptoms of menopause and premenstrual syndrome (PMS). It also minimizes the risk of premature labor.
The other crucial health benefits of magnesium include protein synthesis, relief from bronchospasm (constricted airways) in the lungs, and improvement of parathyroid function. It boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning, and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension, constipation, migraines, kidney stones, and gallstones.
Good dietary sources of magnesium include nuts (especially almonds), whole grains, wheat germ, fish, and green leafy vegetables. As with most nutrients, daily needs for magnesium cannot be met from food alone which is why magnesium dietary supplements are recommended as well.
One of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart diseases. Dietary surveys have suggested that sufficient magnesium intake may reduce the chance of having a stroke. Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of complications after a heart attack. Therefore, consuming recommended amounts of magnesium dietary supplements may be beneficial to the cardiovascular system.
This mineral is needed for the health of muscles, including the heart, and for the transmission of electrical signals in the body. Adequate magnesium intake has been associated with a lower risk of atherosclerosis and hypertension.
More recently, several studies have found that a high intake of calcium without sufficient magnesium could increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.
Rapid post-heart attack administration of this mineral reduces the risk of mortality, and magnesium is sometimes used as part of the treatment for congestive heart failure in order to lessen the risk of arrhythmia (abnormal heart rhythm).
Improvement in lipid profiles has been seen with an intake of 365 mg of magnesium per day.
Multiple research studies conducted have suggested that calcium supplemented with this mineral improves bone mineral density. Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis. Intake of recommended levels of magnesium is important because it averts osteoporosis.
Magnesium plays an important role in carbohydrate and glucose metabolism, so it is no wonder magnesium status has an effect on diabetes.
Several studies have confirmed the inverse relationship between magnesium intake and the risk of diabetes. For every 100mg/day increase in magnesium intake (up to a point), the risk of developing type 2 diabetes decreases by approximately 15%. Most magnesium intake in these studies was from dietary sources, not supplements. Clinical studies have shown improvement in insulin sensitivity with *magnesium intake between 300 and 365 mg/day.
See also: “Nutrition“
Researchers were also able to show that low *magnesium levels resulted in impaired insulin secretion and lower insulin sensitivity. Since *magnesium plays an important role in carbohydrate and glucose metabolism, it is no wonder *magnesium status has an effect on diabetes.
High *magnesium intake has been shown to reduce the risk of developing hypertension. A lower risk of hypertension was associated with diets with increased *magnesium and dietary fiber.
*Magnesium plays a key role in regulating blood pressure naturally. *Magnesium supplements and a diet including plenty of fruits and vegetables, which are good sources of potassium and *magnesium, are consistently associated with lowering blood pressure.
*Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.
*Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of *magnesium supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. *Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.
Symptoms of *magnesium deficiency include muscle cramps, fatigue, poor concentration, memory problems, and mood changes.
Aside from not getting enough *magnesium in your diet, factors that can have a negative impact on your *magnesium levels include:
Stress (especially when prolonged or severe).
Excessive consumption of caffeine, salt, soft drinks or alcohol
Having heavy menstrual periods
Eating a diet that contains large quantities of processed and refined foods
The use of some multiple pharmaceutical medications
Gastrointestinal disorders such as short-term diarrhoea or vomiting, and conditions that affect your absorption of nutrients’
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