All about magnesium

Vitamin360 Magyarország

11/04/2023 11:56

Nowadays we hear more and more about the importance of the magnesium. Unfortunately, it's lack is very common, even though it has countless positive effects on the body.

In addition to it's beneficial effect on heart health it is involved in many biochemical processes, it's essential for the functioning of the certain enzymes. It plays a role in communication between cells, muscle functions and maintaining the appropriate mineral balance.

WHAT IS MAGNESIUM?

Magnesium is an essential mineral, so the body is not able to produce it, the required amount must be covered from an external source. Minerals make up about 4-5% of body weight. These include calcium, phosphate, sodium, magnesium, potassium, chlorine, sulfur, selenium, iron, zinc, copper, manganese, chromium and boron. We can further group based on their amount in the body, so we can talk about macro and microelements.

Magnesium is the smallest macroelement in the body. The body of an average adult contains only 25-40 mg, most if which is in bones and muscles, and the rest in tissues and body fluids.

It has a role in energy production, a regulator of several processes in the body, an important building block of bones and teeth, but it also plays a role in regulating blood sugar levels.

ROLE OF MAGNESIUM

Magnesium and heart health

Magnesium plays a very important role in maintaining the long-term health of the cardiovascular system. It is essential for the proper functioning of muscles, including the heart muscle. Adequate supply of the magnesium to the body results in positive effects such as lower risk of heart attacks. It can be difficult to cover the appropriate need with nutrition. This problem is more common among the elderly, who are already at increased risk of cardiovascular diseases. Low magnesium levels can also affect blood pressure, as it increases the risk of developing high blood pressure.

Magnesium and blood sugar levels

In addition to it's many benefits, it also helps regulate blood sugar levels. Magnesium deficiency is common in people with both type 1 and type 2 diabetes and insulin sensitivity. People with insulin resistance also lose more magnesium through urine, resulting in further low magnesium levels. If it is possible to correct deficiency states with supplements, it is worthwhile to continue to pay attention and maintain the body's magnesium status. Eating foods high in magnesium such as green leafy vegetables, wheat germ, pumpkin seeds, cashews and whole grain cereals can be helpful.

Magnesium and the nervous system

Magnesium has a relaxing effect on the muscles and the nervous system, as it reduces the excitability of nerve cells. It contributes to the regulation of excessive amounts of cortisol, thus helping to alleviate stress-related problems. It reduces the frequency of migraine, reduces anxiety and depression, and improves physical and mental performance. In the absence of an adequate amount of magnesium, the magnesium demand if nerve cells is not met, which can lead to damage. The consequences are fatigue, lethargy. weakness and depression.

Magnesium and muscles

Magnesium can contribute to better athletic performance because of its important role in energy production, muscle function and protein synthesis. It strengthens muscle tissue and contributes to healthy muscle contraction and relaxation. In its absence, it can become heavy and cause cramps. Magnesium is essential not only for muscles but also for bones. Did you know that 60% of the magnesium in your body is found in your bones? It has an important role in maintaining bone density and bone mineral levels.

SYMPTOMS OF MAGNESIUM DEFICIENCY

Magnesium is rapidly excreted under stress or intense physical work, so deficiences can easily develop if we do not pay adequate attention to supplementation.

Magnesium deficiency is associated with many symptoms:

arrhythmia
fatigue
muscle cramps
weakness, depression
naussea, vomiting
nervousnes
tremor

It's worth starting magnesium supplementation early if you notice symptoms of deficiency. Long-term deficiency increases the risk of heart disease and diabetes.

RECOMMENDED DAILY INTAKE

The recommended daily intake for adults is 300-350 mg.

Diet plays a huge role in maintaining adequate magnesium levels. A balanced diet that includes several servings of fruit and vegetables daily can meet your daily magnesium needs. Unfortunately, domestic dietary habits contibute to magnesium deficiency. Processed foods - like other important nutrients - are low in magnesium. High fat intake, excessive protein intake, oxalic acid, carbonated soft drinks, certain preservatives and excessive alcohol consumption all negatively affect magnesium utilisation.

Magnesium requirements may be increased in some cases:

pregnancy, breastfeeding
intense physical activity, sport
heavy stress at work
certain diets
diabetes
excessive alcohol consumption

TO LOOK OUT FOR

What to choose?

If you decide to take a magnesium supplement, be careful which formulation you choose, as there are many forms with different levels of absorption and utilisation. Be sure to look for organic forms, as they are the best absorbed and rarely cause intestinal complaints. Examples include: magnesium citrate, magnesium orotate, magnesium lactate, magnesium glycinate...

The utilisation of magnesium oxide and hydroxide are less efficient, and their use is not recommended in patients with acid deficiency due to their gastric acid-binding properties.

Magnesium and certain medicines

Some medicines, iron and calcium supplements should not be taken at the same time as magnesium, as they affect each other's absorption and each other's impact. In such cases, allow 2,5 to 3 hours between taking the two products.