Benefits of Magnesium

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Magnesium Supplement 

Magnesium is a wonderful mineral that helps us stay young, healthy and strong. A magnesium deficiency in your body can make you age faster! It is interesting to know that the signs of magnesium deficiency in the body are very similar to the signs of age. The present signs are often uneven heartbeats, blocked arteries, increased risk of heart attack, insulin resistance, increased blood pressure, etc.
The predisposition to diabetes along with osteoporosis are other symptoms. If you do not want to age prematurely, you can start taking a magnesium supplement.

Despite the availability of magnesium sources, it has been found that a high percentage of the Nigerian population have magnesium deficiency! Older people are more at risk. Diabetics on certain diets, people who eat low calorie diets, people who take drugs for heart disease, alcohol, those who perform strong exercise and people who suffer from fat intake problems have to supplement their body with magnesium.

The health benefits of magnesium supplements are so many that we cannot afford to ignore it. It acts as anti aging agents, shelters us from heart problems, lowers blood pressure, safeguards against diabetes, avoid reappearance of kidney stones and assist to shelter us from osteoporosis.

You can take the supplements with a magnesium rich diet to shelter yourself from a variety of ailments. Many people are not aware of the fact that magnesium supplements and calcium has to be administered together. Elderly individuals who supplement calcium without magnesium stand the risk of blood clots, stroke and heart attack. The accepted rule is that if you administer 800mg of calcium per day you should take 400mg of magnesium too.

Magnesium is a dominant antioxidant that enables cell membranes to be flexible. It safe guards your body against the attack of cancer-creating free radicals. A person who has had magnesium deficiency for a long time will most probably be deficient in vitamin E too. This is due to the exhaustion of vitamin E in the body as they get done in fighting to keep away free radicals which get promoted due to insufficiency of magnesium.

A good supply of magnesium along with magnesium sources in the diet will shelter the body’s supply of vitamin E. To enjoy these benefits, take Magnesium supplements on a daily basis.

Benefits of Magnesium
The following listed below are some of the health benefits of magnesium;

• Osteoporosis
Magnesium aids in helping the body to absorb calcium in order to form strong teeth and bones. Approximately fifty percent of the body’s magnesium is located in the bones. Adequate magnesium intake helps to prevent osteoporosis, even in those who are genetically predisposed to the condition. Scientific research also suggests that magnesium deficiency may add to one’s risk of developing post-menopausal osteoporosis.

• Cardiovascular Diseases
Magnesium is associated with a lowered risk for heart disease in otherwise healthy individuals. Clinical research suggests that adequate magnesium intake may lower one’s risk of having a stroke. Additionally, magnesium deficiency places an individual at a higher risk for abnormal heart rhythms.

• High Blood Pressure and Diabetes
A diet rich in foods that are good sources of magnesium, such as lentils and green leafy vegetables, has consistently proven to be beneficial with lowering blood pressure and keeping normal blood pressure stabilized.

Recent studies have also shown that those who suffer from magnesium deficiency have an increased risk of developing diabetes and diabetic retinopathy.
Magnesium is a key factor in the efficient metabolism of carbohydrates and has a direct impact on the release of insulin and its use in the body. This, in turn, affects the control of blood glucose levels. A person’s risk of adult onset diabetes can be decreased by fifteen percent by adding just 100 mg of magnesium to his or her daily diet.

• Alleviates Aches and Pains Due To Muscle Cramping
Muscles cramp when they do not contract and relax properly. Calcium is usually taken to ensure proper working of the muscles, but what most people don’t know is that magnesium is also required in equal amounts as calcium, for efficient muscle functioning. Thus, by taking a magnesium supplement, you can reduce muscle cramps and the accompanying pains and aches.

• Helps with Depression
Those who suffer from depression need to take serotonin medicines as serotonin is a brain chemical that enhances your mood and reduces depression. Magnesium helps your body to produce its own serotonin, and is thus useful in treating depression.

• Keeps Your Heart Strong
Magnesium is very essential for the proper functioning of the human heart and also prevents heart illnesses.

Here’s a look at the various benefits of magnesium for the heart: The actions of the muscles in the heart are coordinated and kept in rhythm by magnesium. This mineral also aids the functions of the nerves that control the heartbeat. Thus, by taking adequate magnesium, you can ensure healthy functioning of your heart.

Magnesium helps to lower the risk of angina. Angina is characterized by a severe pain in your chest, which is due to your coronary arteries going into spasms. Magnesium helps to lower the risk of such spasms, thus reducing your chances of getting angina.

In case of a patient suffering from a heart attack, the benefits of magnesium are tremendous.

• Improves PMS Symptoms
Magnesium can help to alleviate the symptoms of PMS (Premenstrual Syndrome) such as bloating, weight gain, tenderness, swelling, and trouble sleeping.

• May Reduce Migraine Headaches
A deficiency in magnesium can be a root cause of headaches and migraines for some people.
Therefore, getting enough magnesium can help relieve headache symptoms and prevent them from coming on in the first place.

• Helps with Anxiety
Studies show that low magnesium intake and absorption can have a direct effect on both stress and anxiety.
Including more magnesium rich foods in your diet can go a long way in helping to relieve the symptoms of anxiety.
Also, supplementing with magnesium, whether orally or topically can improve your ability to deal with stress and anxiety.

• Constipation Relief
Magnesium is known to have natural laxative effects and can provide constipation relief.
It helps to relax the intestinal muscles, which will facilitate the smooth elimination of the bowels.
Magnesium also absorbs water into the intestines, which acts as a stool softener and makes it easier to pass.

• Reduces Eclamptic Seizures
Pre-eclampsia and eclamptic seizures are a disorder that can affect women during pregnancy.

Adequate magnesium intake can help reduce the risk of developing pre-eclampsia, as well as minimize or eliminate eclamptic seizures.

• Improves Asthma Symptoms
Magnesium can aid in the relaxation of the bronchial muscles and helps to regulate breathing.
This can be extremely beneficial for those who suffer from asthma, providing some relief and helping to normalize breathing.
Magnesium may also help to reduce breathlessness and wheezing.

• Collagen Production
Collagen is a natural protein found in many tissues of the body including; skin, ligaments, tendons, and around muscles.
Magnesium is needed by the body to optimize the formation and utilization of collagen proteins, which can have numerous health benefits, such as;
• Improved skin health
• Reduced joint pain
• Improved gut health
• Muscle building
• Improved hair health
• Improved bone health

By getting enough magnesium you can boost collagen and enjoy the benefits listed above.

•  Boosts Energy
Magnesium is a vital nutrient when it comes to energy production.
It helps to promote the activation of certain enzymes required for energy production and improves energy on a cellular level.
This can have huge benefits when it comes to your fitness, as optimal energy levels can boost workout performance and overall physical activity.

• Enhances Mineral Absorption
The amount of minerals we consume through diet and supplementation doesn’t matter much if we don’t absorb them.
Magnesium is an essential nutrient when it comes to being able to absorb and assimilate many of the other minerals we need.

Some of the mineral’s magnesium can help you absorb include;
• Calcium
• Potassium
• Sodium
• Phosphorus
Making sure you’re getting enough magnesium can help to prevent mineral deficiencies and boost overall health and well-being.

• Improves Bladder Function
Magnesium can help improve bladder function and provide relief for certain bladder issues such as frequent urination, infection, and interstitial cystitis.
Magnesium Deficiency
Here are some of the symptoms of magnesium deficiency:
• Fatigue and weakness
• Muscle cramps
• Heart rhythm changes
• Nausea
• Loss of appetite
• Numbness and tingling
• Seizures
• Headaches

Recommended Magnesium Dosages
Here are the recommended dosages of magnesium based on age and gender:
• 1-3 years of age: 80mg per day
• 4-8 years of age: 130mg per day
• 9-13 years of age: 240mg per day
• 14-18 years of age (male): 410mg per day
• 14-18 years of age (female): 360mg per day
• 19 years and over (male): 400-420mg per day
• 19 years and over (female): 310-320mg per day
• During Pregnancy: 350-400mg per day
• During Breast Feeding: 310-360mg per day

Best Food Sources of Magnesium
Here are some of the best food sources of magnesium:
• Pumpkin seeds
• Dark chocolate
• Sunflower seeds
• Almonds
• Sesame seeds
• Spinach
• Black beans
• Broccoli
• Kidney beans
• Cashews
• Oatmeal

Precautions before taking magnesium
While magnesium is an essential mineral for keeping your heart strong and helps in reducing the risk of heart diseases; if you already have a heart ailment, you should consult your doctor prior to taking any magnesium supplements.

The same holds true for anyone with a kidney problem. Magnesium is most beneficial when taken with calcium and Vitamin D; hence you should buy a magnesium supplement that contains these other nutrients.

Conclusion
As you can see, magnesium is an absolutely essential nutrient to good health and the prevention of many diseases.
By making sure you get adequate amounts of magnesium in your diet, you can boost overall health and wellness, and function at an optimal level.



Sources:
https://www.medicalnewstoday.com/articles/286839.php

https://www.healthline.com/nutrition/10-proven-magnesium-benefits

https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium

www.organicfacts.net/health-benefits/minerals/health-benefits-of-magnesium.html


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