How Magnesium Benefits The Body? What Is The Optimum Intake?

How Magnesium Benefits Our Body?

benefits of magnesium
Magnesium :
From curing migraines and muscle cramps to strengthening your bones and enhancing exercise performance and insulin sensitivity – this multitasking mineral does it all effortlessly!The name of this mind-blowing multitasker is magnesium, and you HAVE to know how important it is for your health today.

Why Is Magnesium So Important?

Magnesium is a micronutrient and an abundant mineral found in your body. It is a cofactor for more than 300 enzyme systems that regulate diverse biochemical reactions.

Crucial processes like DNA and protein synthesis, muscle and nerve function, regulation of your heartbeat, kidney functioning, blood glucose control, and production of ATP (energy source) require optimal levels of magnesium.

Magnesium Benefits: What Role Does Magnesium Play In Your Body?

Magnesium carries out various functions in your body, which might all happen at a time. Out of all those, below are the few essentialmagnesium benefits:

  • Maintains Bone And Muscle Health

bone and muscle strength

The presence of freemagnesium in the blood is crucial for the absorption of calcium into your bones. Magnesium is a vital cofactor for the enzymes that cause muscle contraction. It is also responsible for neuromuscular transmission.

Deficiency of magnesium (hypomagnesemia) can be first identified when a person frequently complains of leg cramps, muscle cramps, chronic skeletal pain (neck, back, joints, etc.), and swelling.

  • Can Treat Migraine, Headaches, And Anxiety

woman experiencing severe migraine due to magnesium deficiency

Unbearable hammering and a pulsating and throbbing headache with hyperacusis and phonophobia – such is the pain migraine puts you through. Research suggests that up to 50% of patients have low levels of magnesium during an acute migraine attack.

Boostingmagnesium levels in the blood relieves not only migraine attacks but also nagging cluster headaches, anxiety, memory loss, and cognition issues at large because ionizedmagnesium affects serotonin receptors that influence all these neurological and biological processes.

  • Works Wonders For Skin Problems

skin wrinkles and pimples

Since it is one of those minerals that are very quickly absorbed through the skin, magnesium is the ideal skin care solution. Be it allergies, pimples, oily skin, wrinkles, rosacea, or acne – magnesium cures them all because of the potent anti-inflammatory action it exhibits.

Lower levels of magnesium in the blood result in an increase of proinflammatory cytokines, along with cells like eosinophils and neutrophils – and that’s bad news!

Having magnesium-rich foods or supplements controls this hypersensitivity and assists enzymes that keep your skin younger, clearer, and wrinkle-free.

  • Is Responsible For Cardiovascular Health

Dietarymagnesium protects your heart and keeps cardiovascular diseases like coronary artery disease, myocardial infarction, and arrhythmia at bay.

It improves myocardial metabolism, prevents calcium accumulation and myocardial cell death, reduces arrhythmias due to oxidative stress, and aids lipid metabolism to avoid cholesterol accumulation in the blood vessels.

One of the most prevalent complaints among youth and adults these days is hypertension, and insufficientmagnesium is one of the reasons behind it. Consumingmagnesium in the form of supplements or through diet lowers the systolic and diastolic pressure in such patients, but it might have little or no effect on those with normal or low BP.

  • Helps In Managing Types 2 Diabetes

Magnesium Benefits

Research says it is common for people with type 2 diabetes to have hypomagnesemia. This deficiency arises due to poor diet, diuretic loss, erratic blood glucose levels, or a collective effect of all the three reasons.

Low intracellularmagnesium levels result in impaired uptake of the secreted insulin by the surrounding cells. This reduces insulin sensitivity in them. The resistance increases the free glucose levels in your blood, which can trigger multiple organ damages, starting with your kidneys. Doesn’t that make things worse if you have diabetes?

So, to avoid or break this vicious cycle, consumemagnesium in various forms.

  • Prevents Complications During Pregnancy And Delivery

Magnesium Benefits

Pregnancy is a phase that requires a higher intake of magnesium, along with several other nutrients. Since it is actively transported to the fetus, pregnant women have to consume at least 300 mg of magnesium per day.

Sadly, not many expecting mothers meet that mark.

Hypomagnesemia during pregnancy can affect the kidneys, liver, and also the heart – not only yours, but the baby’s too! The chances of developing complications like gestational diabetes, preeclampsia, cerebral palsy, chronic hypertension, leg cramps, and fetal growth retardation are higher.

Above all, consuming enough magnesium can prevent preterm labor, reduce the risk of third-trimester stillbirths, and promote fetal growth.

Who doesn’t love happy and healthy babies!!

  • Is Important In Weight Management

weight management

Magnesium is the vital factor for many enzyme-mediated biological processes, and it plays a crucial role in weight management, especially in reducing obesity.

Loss or lack of magnesium has an impact on fat metabolism, leading to weight issues. Deficits in mineral levels (especially magnesium, zinc, and selenium) were reported in the serum of obese adults when compared to normal non-obese adults.

Whether this mineral prevents, or cures obesity is not clear. But maintaining optimum magnesium levels can avert various disorders caused by obesity like atherosclerosis, type 2 diabetes, renal failure, and hyperlipidemia.

  • Has Potent Anti-inflammatory Properties

When there is sufficientmagnesium in your body cells, there is minimal or no production of inflammatory chemicals (cytokines) like tumor necrosis factor (TNF-α), interleukins (IL-6), NF-ϰβ, etc.

Otherwise, these pro-inflammatory cytokines give rise to conditions like preeclampsia and seizures and cause major motor dysfunction in infants and newborns.

In adults, hypomagnesemia leads to inflammation of various tissues and organs, giving rise to plantar fasciitis, irritable bowel syndrome, arthritis, seizures, insulitis, gout, fibromyalgia, hypersensitivity, asthma, multiple sclerosis, tendinitis, and GERD (gastroesophageal reflux disease).

Having the right levels of magnesium is now going to be mandatory, isn’t it?

What Happens When There’s Too Much Magnesium?

Too much of this mineral doesn’t particularly pose a risk to your health, but it might result in diarrhea and nausea.

But if the serum magnesium concentration crosses 1.74 mmol/L, it might cause lethal side effects like:

  • Hypotension (Low BP)
  • Vomiting
  • Retention of urine
  • Lethargy
  • Difficulty in breathing
  • Arrhythmia
  • Renal failure and in the worst case,
  • Cardiac arrest

And what’s the case when your body has low levels of the mineral?

What Happens When There’s Too Less Magnesium?

deficiency of magnesium

Deficiency in magnesium could occur if you are on blood thinners or diuretics. Otherwise, hypomagnesemia can lead to multiple disorders that we discussed above.

Signs of severe deficiency include:

  • Numbness
  • Loss of appetite
  • Fatigue
  • Muscle contractions or cramps
  • Seizures
  • Fatigue
  • Arrhythmia
  • Hypocalcemia or hypokalemia (calcium and potassium deficiency respectively)

In conclusion…

It is overwhelming to see the number of benefitsmagnesium has to offer – and I hope it’s the same with you. All you have to do is eat the right kind of foods and keep a tab on its serum levels.

Since magnesium is involved in so many enzymatic reactions, and so little of it is present in the serum, it is difficult to quantify and assess its levels.

It’s always better to eat healthy – try including the ingredients we discussed in this article and stay fit. 🙂


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