Magnesium is a mineral human body needs critically for health of bones, muscles& nerves. Magnesium has great role in your sleep along with numerous other health benefits.
Magnesium – The crucial mineral for vital organs of human body
Magnesium is one of the most important minerals human body needs for proper functioning and maintaining the health of organ systems. Adequate magnesium intake from natural food sources is associated with numerous health benefits to human body and mind.
Around 60%of the magnesium in the body is located in the bones as a crucial factor in bone mineralization. Bone mineralization is vital for giving strength to the bones & skeletal system. The remaining 39 % of magnesium is in soft tissues and 1% in body fluids.
Apart from regulating the skeletal system, magnesium plays critical roles in around 300 biochemical reactions in human body. It is one of the key elements in regulating the rhythm of the heart, blood sugar levels, neuronal communication, glutathione production etc.
Magnesium helps to foster emotional health as well as physical health. Its depletion has been associated with type 2 diabetes and osteoporosis. In human body parathyroid hormones and calcitonin regulates magnesium levels. Vitamin D also has crucial role in its absorption from small intestine.
Magnesium has great role in nerve cell communication and heart functioning as it facilitates transport of calcium and potassium across cell membranes. Nerve impulse conduction is important for the proper functioning of muscular system in the body and magnesium is crucial also for contraction of muscles.
Health benefits of magnesium
- Bone health
Magnesium helps bone mineralization and improve bone strength.
- Glutathione antioxidant production
Magnesium is an important cofactor in several biochemical reactions in human body and I glutathione production.
- Regulates heart health
Magnesium has crucial role in regulating blood pressure as well as the rhythm of heart.
- Helps to control blood sugar levels.
Magnesium has some role in regulating blood sugar levels. It is low in diabetic people having poor glucose control.
- Energy metabolism
Magnesium has crucial role energy metabolism of glucose and cholesterol.
- Neuronal communication
Magnesium regulates nerve impulse conduction and muscle contraction.
- Helps to reduce migraine.
- Better sleep and good mood
Magnesium is a natural relaxant that regulate neurotransmitters and cortisol hormone. Thus it can reduce anxiety, insomnia [sleeplessness] and depression.
Magnesium rich foods that are super healthy
- Green leafy vegetables
- Nuts – almonds, cashew nuts, peanuts
- Seeds- pumpkin seeds, chia seeds
- Whole grains- brown rice, quinoa, oats
- Legumes
- Soy milk
- Potato
- Banana
- Dark cocholates
- Yogurt
- Salmon
- Avocado
- broccoli
- Meat
Recommended daily allowance of magnesium is310mg- 410 mg daily.
Magnesium deficiency
Some people having a few diseases are at great risk of developing magnesium deficiency and they include Chron’s disease, gluten sensitivity disorders and surgeries performed on ileum. These gastrointestinal tract disorders interfere with absorption of magnesium.
Vitamin D deficiency also is associated with low magnesium levels in some people as magnesium is absorbed in the small intestine- jejunum and ileum in the presence of vitamin D.
Type 2 diabetes is associated with low magnesium levels ,however no studies point out that magnesium supplementation help to improve diabetes. Probably magnesium is lost through urine excretion.
In people consuming alcohol for prolonged period of time also magnesium is low.
Magnesium deficiency causes muscle cramps, numbness, fatigue, anxiety, nausea, vomiting .it can also cause seizures. Severe magnesium deficiency may lead to low calcium and potassium levels. It can affect nerve cell communication and rhythm of heart.
Magnesium supplementation
Routine intake of magnesium supplements without directions from a health care provider is not recommended. It is advisable in people having gut disorders with malabsorption syndrome. It is prescribed for anxiety, sleeplessness &depression
written by dr sanjana p
reviewed by Mediprecision medical team
- References
- https://pubmed.ncbi.nlm.nih.gov/18568054/
- https://pubmed.ncbi.nlm.nih.gov/29763159/