Magnesium is a type of macro-mineral, one of seven that your body depends on daily. The average human will have around 28 mg of magnesium in the skeleton mainly, and to a lesser extent around the muscles and other soft tissues. Magnesium is so vital to the human body that it depends on this mineral to allow it to perform more than three hundred enzyme reactions, ranging from the regulation of metabolism to protein and fatty acid synthesis. Magnesium also interacts with “neuromuscular transmission” as well as concerning itself with relaxation of the muscles.
What Does Magnesium Deficiency Do?
A magnesium deficiency is on the rise, especially in western countries. A magnesium deficiency is often linked to the following:
- Coronary heart disease
- Metabolic Syndrome
- Insulin Resistance
Magnesium Supplementation Benefits
Magnesium supplementation is becoming increasingly common. Trials have shown that daily magnesium supplementation can offer many benefits, some of which we’ll look at.
1. Heart Benefits
The muscles rely on magnesium in order for them to remain healthy, and this includes the heart. An increase in magnesium consumption has shown to lower the risk of hypertension, as well as atherosclerosis.
Recent studies found that consuming too much calcium and not enough magnesium can heighten the risk of cardiovascular disease, kidney stones, and arterial calcification.
2. Premenstrual Syndrome
According to recent studies, people suffering premenstrual syndrome were able to suppress certain symptoms such as breast tenderness, weight gain, leg swelling, bloating, and insomnia by supplementing magnesium alongside vitamin B6.
Magnesium is central to glucose and carbohydrate metabolism; therefore it’s only natural for magnesium to have some effect on diabetics.
According to a number of studies, 100 mg daily magnesium supplementation reduced the risk of type II diabetes by 15%. Moreover, scientists believe that low magnesium in the body can cause impairment to insulin secretion, as well as lowering insulin sensitivity.
4. Bone Benefits
Magnesium is central to the formation of bones because it helps to stimulate calcium into bone. It also helps to activate vitamin D within the kidneys, which is essential for maintaining a healthy skeletal structure.
Increased magnesium intakes are associated with enhanced bone density as well as better bone mineral density, resulting in lower risks to osteoporosis.
Recommended Magnesium Dosage
According to nutritionists, the recommended daily allowance for magnesium is relative to age, and a person’s gender.
Children between the ages of 1 and 3 should be consuming at least 8 mg daily, and this amount rises to 130 mg by the time a child reaches between the age of 4 and 8. By the time a child reaches the age between 9 and 13, he/she should be consuming at least 240 mg daily.
After the age of 14, the recommended daily allowance for magnesium starts to differ between men and women due to their body composition. The recommended daily allowance for males over the age of 14 is 410 mg, and for women it is 360 mg.
Foods Naturally Rich In Magnesium
If you look at the list below, you’ll notice that the best sources of magnesium are usually legumes, whole grains, vegetables, and nuts and seeds.
According to nutritionists, the following foods are great sources of magnesium:
- sesame seeds
- sunflower seeds
- soy milk
- shredded wheat cereal
- peanut butter
- black-eyed peas
- kidney beans
- Brown rice
It’s not unusual for magnesium to be lost during refinement of wheat, therefore it’s always best to choose whole-grain foods.
Can You Have Too Much Magnesium?
According to medical experts, too much magnesium in the body can lead to paralysis, or the loss of control of the central nervous system.
Doctors recommend against magnesium supplementation if a person suffers from renal insufficiency. Other than this, by following the recommended daily allowances for magnesium, you will be providing immense benefits to your body.