What is the purpose of magnesium?

Ah, magnesium. That shiny little mineral that we often don’t know much about besides it being in our multivitamins or dietary supplements. But let me tell you, magnesium packs a punch when it comes to health benefits and its role within the body.

The Basics: What is Magnesium?

Magnesium doesn’t get enough credit for all that it does! It’s an essential mineral found naturally in food sources such as spinach, almonds, avocadoes and black beans among many others. This powerful nutrient plays a crucial role throughout your entire body – from maintaining healthy bones to supporting optimal brain function.

A Little Background

Magnesium was first discovered back in 1808 by Sir Humphrey Davy. Its name originates from Magnesia – a district located in Thessaly Greece with extensive deposits of magnesium carbonates at one time.

So…What Does Magnesium Do Exactly?

Simply put, magnesium has numerous important functions within the body including but not limited to:

  • Keeps Bones Strong
  • Helps Regulate Blood Pressure
  • Supports Heart Health
  • Maintains Muscle Function & Aids Exercise Performance
  • Regulates Levels Of Other Important Nutrients In Your Body Such As Vitamin D And Calcium

Not too shabby right? But why should I care about this grumpy looking mineral?

Let’s Breakdown Some Key Benefits of Adequate Levels Of Magnesium

Ever heard someone say “I feel like my batteries are running low”? Well guess what- inadequate levels of magnesium can be one contributing factor leading to this feeling!

Get More Zzzz’s (aka Sleep Better)

If you’re having trouble drifting off into dreamland and staying there, then listen up because turns out adequate levels of magnesium may lead to better sleep.

A study published bythe Journal PLoS ONE found that individuals who supplemented with magnesium experienced better sleep quality and could fall asleep quicker compared to those who did not [1].

Banishing the Blues

Mood, it can fluctuate just as much as my weight does after a weekend binge eating session. However magnesium plays an important role in regulating mood disorders such as depression and anxiety

A meta-analysis- review of multiple studies- found that supplementing with magnesium resulted in significant improvements in symptoms related to both depression & anxiety compared to a control group [2]!

Reduce Risk Of Diabetes

In 2016 more than 400 million people world wide had diabetes costing $727 billion dollars USD number is projected increase which projects tto be at a mind-boggling amount According To The World Health Organization. But what if I told you improving your intake of this mineral may reduce your risk?

One study published In Diabetes, Metabolic Syndrome And Obesity concluded that supplementing with magnesium improved insulin resistance among individuals who were overweight or obese — two key factors contributing to type 2 diabetes[3].

How Much Magnesium Do You Need?

It’s recommended adults should get around 310 -420 mg daily. If you’re someone engaging in regular exercise or happen to have a condition affecting absorption , like inflammatory bowel disease (IBD), then consider increasing from the above .

Signs Your Body Needs more Magnesium:
  • Muscle cramps
  • Nausea
  • Headaches
  • Loss Of Appetite
  • Fatigue

So how do we make sure our diets are high enough? First check out some great sources :

Food Item Magneisum Content
Almonds(in one ounce) 80mg
Spinach(percup cooked) 157mg.
Avocadoes(medium sized) 58mg.
Milk(unless fortified ) 12mg

Secondly, There’s no harm in a good supplement. But unless you’re not getting enough of the mineral through your diet, you likely won’t need anything more than what’s included in a multivitamin .

Know Your Limits (Overdosing)

Like with all things moderation is key- Too much magnesium can cause extremely severe digestive upset and even lead to kidney damage .

The National Institutes Of Health reports that most adults should avoid consuming more then 350mg of supplemental magnesium daily unless recommended by their doctor [4].

Magnesium-rich Foods To Go Easy On:
  • Almonds
  • Cashews
  • Soy Milk or Tofu (if fortified)
  • Spinach

Conclusion: So Why Should I Care?

Magnesium often goes underappreciated due to lack of knowledge about its role within our bodies. However, it plays an important role in aiding[5]: bone health, regulating blood pressure , heart function , muscle control & exercise performance among other critical bodily functions.

But Wait! Before You Leave …

Take stock are you feeling tired but wired? Are headaches constantly causing disruption? Maybe consider tweaking up some of those greens; almonds too perhaps!

References/ Footnotes:

1) Abbasi et al., “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial,” PLoS ONE, vol.12(2), pp.e017094.
2) Boyle NB1, Lawton C1 Dye L.the Effects Of Magnesium Supplementation on Subjective Anxiety And Stress – A Systematic Review,Nutrients September2017.
3 )Shahram Oveisgharan&Emad Fatem brief report from”Diabetes,Metabolic Syndrome And Obesity”,Volume9 Pages103–109 PMID28176950).
4) National institutes Of Health :Office For Dietary Supplements -Magnesium fact sheet for professionals.health.gov.Dipart.
5) Magnesimumoverdose.com/magnesium-overdose/

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