Magnesium is one of the essential elements of organic compounds in both the animal and plant worlds: it is a light metal, present in the periodic table, which performs physiological functions essential for our body. From a food point of view it is positioned in the category of macro mineral elements (or micronutrients) such as chlorine, phosphorus, potassium, sodium and calcium. The human body, clearly, cannot produce it, so it is necessary that it takes it through the supply of food, through food, and sometimes through supplements.
So let’s see what are the main sources of magnesium, but also what are its main properties and benefits, and how this element plays an important role in the well-being of the body and in the prevention of numerous daily disorders and annoyances.
What are the main properties and benefits of magnesium
Magnesium serves the body to activate and perform some essential physiological functions such as the proper functioning of the heart and muscles in general. Magnesium contributes, therefore, to counteract the onset of heart disorders, and to promote processes related to regular circulation and general functionality of the cardiovascular system.
It performs an essential function for metabolism, as it helps the body during carbohydrate intake also influencing the production of insulin levels, an additional intake of magnesium is therefore indicated for diabetes patients.
Magnesium is also recommended in situations of stress, fatigue of the muscular system, in case of muscle cramps, anxiety, depression or psychophysical malaise, physical weakness, nervousness, persistent fatigue, insomnia. For example, magnesium can be useful in counteracting muscle weakness as a result of intense training.
The benefits of magnesium also extend to the nervous system, where it is considered, in fact, a fundamental element also in the proper functioning of nerve impulses, which propagate in the tissues. Simply put, this mineral serves to calm the nerves.
Magnesium also intervenes in intestinal function; In fact, to best perform its functions, the intestine needs a good neuronal and muscular mechanism. Magnesium, therefore, is useful to counteract and prevent states of constipation. It is also excellent for the kidneys: in fact, thanks to the right amount of magnesium it is possible to avoid the formation of a possible kidney stone.
In addition, it is recommended to take magnesium to women in case of problems related to the cycle (in the menstrual phase) and premenstrual syndrome or menopause, in which it will help to decrease mood swings, irritability, tension and abdominal cramps, intervening directly on the smooth muscles of the uterus. Most menstrual pains can be controlled thanks to a correct intake of this essential mineral in the daily diet.
It is used to maintain the solidity of the bone structure (including the teeth): it is here, in fact, that 60% of the magnesium present in the body is deposited; it is also involved in the mechanisms of calcium regulation and in the process of vitamin D activation. It follows that even the development of the skeleton, both during childhood and adolescence, is strongly influenced by the level of magnesium taken during nutrition.
Finally, it helps to strengthen the immune system and increase concentration: it is scientifically proven that magnesium supplements bring an improvement in memory and learning.
When it is recommended to take magnesium
It is recommended to take this important metal every day through a balanced diet and use a supplement when there is a magnesium deficiency.
The lack of magnesium in the body can lead to very specific symptoms such as hair loss, nausea and vomiting, headache, diarrhea, hypertension (high blood pressure), muscle spasms, heart failure (and in severe cases cardiac arrest), confusion, sudden relaxation, tremors, rapid heartbeat, weakness, excessive sweating, exhaustion , personality changes, apprehension and loss of coordination. Among other things, magnesium deficiencies can compromise the functioning of the nervous system and the quality of sleep, since they cause difficulty falling asleep and lead to the onset of debilitating disorders such as chronic insomnia.
In addition, an insufficient level of magnesium in the body could lead to problems in the development of the latter, especially in the age of growth. In fact, it is involved in numerous reactions within cells, in protein synthesis, and in the processes of building and maintaining bone and muscle structure.
Anyone with some of these symptoms can only benefit from the intake of dietary supplements, thus achieving better regulation of the levels of the mineral in the body. Typically, it improves within a very short period (about a month) from the start of treatment.
Especially in people with specific needs, such as the elderly or pregnant women, taking supplements could be a great way to regulate magnesium levels.
To be more sure that the problem lies in a magnesium deficiency, it is advisable to contact your doctor and, possibly, perform blood tests.
Take magnesium with food and supplements
Magnesium, as we said earlier, is a real ally of energy metabolism. In general, proper nutrition ensures the correct intake of the daily dose of magnesium. However, there may be some external factors that affect its absorption, such as diuretic drugs, antibiotics and antacids, without neglecting situations of high stress, and some foods such as dairy products, carbonated drinks full of sugar, or foods that are too fatty and full of cholesterol.
They are useful in the absorption of magnesium, instead: fructose, complex carbohydrates, animal proteins, soluble fiber, some vitamins and medium chain triglycerides.
The main foods rich in magnesium are all green leafy vegetables and legumes, nuts (such as walnuts and almonds), seeds, whole grains (including various types of flour), potatoes, peas, milk and yogurt. The daily consumption of fruit and vegetables allows you to take electrolytes, vitamins and minerals of various types, for example iron and potassium: these are concentrated more in vegetables, such as spinach and cauliflower, and in typical fruits of winter, such as kiwis and bananas.
The recommended doses of magnesium are on average about 350 mg / day for men and 320 mg / day for women. During pregnancy the dose increases and becomes about 350 mg / day, while during breastfeeding the recommended levels of magnesium return to the usual ones for a woman.
The doses can vary, logically, according to the weight and characteristics of the individual person, whose consumption and energy production can also vary according to the sports activity carried out and the daily routine. In particular, unlike an adult individual, it is important to immediately make a pediatric visit in children before resorting to food supplements and modifying a supposedly healthy diet.
It has been studied that about 60% of individuals have a lack of magnesium and very often the person is not even aware of it. But how can magnesium be taken?
Among the most important mineral salts in organic form containing magnesium we can remember:
- Magnesium citrate: it is a composition of magnesium and citric acid. A real must for athletes as it is useful to prevent the formation of lactic acid;
- Marine Magnesium, also known as magnesium chloride;
- Pidolate magnesium, is perfect for premenstrual syndrome.
Magnesium sulfate, on the other hand, is used as an active ingredient in some laxatives; Magnesium carbonate, very little soluble, is used as an antacid for the stomach and to promote digestion.
Once the importance of taking mineral magnesium has been recognized, it is necessary to decide which supplement to use to ensure the right need, since there are many formats available on the market. Magnesium supplements are available in effervescent granules sachets, powder and tablets. We recommend, for the right amount of energy, especially in case of physical activity or hot and sultry, Supradyn Magnesium and Potassium: a Bayer food supplement rich in magnesium, potassium and vitamins.
As with all dietary supplements, it is advisable to read the warnings before use.
What are the side effects related to magnesium
An overdose of magnesium can cause numerous contraindications, so it is always good to consult with your doctor. In particular, the main symptoms that may occur are: nausea, diarrhea, loss of appetite, stomach cramps, difficulty breathing and mental confusion.
Excessive administration of the mineral can be toxic, so it is always recommended to follow and take the regular doses suggested in the guidelines. If you suspect or are certain that you have supplemented with an excessive amount of magnesium, you should immediately contact a specialist who will immediately order blood tests, and will be able to indicate the best options to alleviate possible side effects.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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