over 300 biochemical reactions, magnesium is no doubt, one of the most important chemicals in our body. Because magnesium is often overshadowed by other agents like vitamin D or calcium, most people are unaware of its far-stretched benefits. Keep yourself informed about the uses and dosage of this powerhouse in order to live a healthy life.
What are the health benefits of magnesium?
Magnesium comes with a hamper of advantages. These include:
Regulation of Blood pressure and blood glucose.
Various studies have confirmed the role of magnesium in reducing the risk of diabetes. For those who have already developed diabetes, taking magnesium can regulate blood sugar and keep the disease in check.
Increasing bone density
Magnesium is as important as vitamin D and calcium to maintain healthy bones. Scientists believe in maintaining a balance of 2:1, of calcium to magnesium to make sure that the bones are strong and healthy.
Lowering of blood pressure
Evidence suggests an important role of magnesium in the treatment of hypertension. However, those who haven’t yet developed the disease are advised to maintain normal doses.
Various researches have proven that people who suffer from chronic migraine attacks could be deficient in magnesium. Supplementing magnesium in such people can prove beneficial.
Improving athletic performance
Magnesium plays two key roles in increasing athletic performance:
- It aids in fueling muscles with glucose (the fuel)
- It helps muscles to get rid of lactic acid (the waste product)
These are the reasons why most athletes stock up on magnesium before getting into any activity.
Reducing stress levels
Stress and magnesium levels are strongly connected. A person with chronic stress is likely to have depleted magnesium levels. Such people can supplement magnesium to reduce anxiety and stress.
Magnesium aids in boosting memory by helping your body to regulate the neurotransmitters. These neurotransmitters can, in turn, increase enhance memory, improve cognition and reduce memory lapses.
Chronic inflammation can go hand in hand with magnesium deficiency. Studies have shown that boosting magnesium intake can reduce inflammation and improve your health for good.
How much magnesium should someone aim for?
People who generally follow a western diet often face magnesium insufficiency. The recommended daily allowance of magnesium in adults is 310-420 mg. Remember that this may vary according to age, gender, and the physical condition of the person.
Pregnant women are advised to take 360-400 mg of magnesium per day. Researchers have concluded that those who take 422mg magnesium per day will least suffer from any metabolic or hypertensive crisis.
How to get magnesium naturally from foods
Some of the richest sources of magnesium are:
- Leafy vegetables (spinach and chard)
- Whole grains
- Seeds and nuts (most importantly pumpkin seeds and almonds)
- Fruits (avocados and figs)
Being rich in magnesium, these foods can help you achieve the required daily dose of magnesium.
Information on Magnesium Supplements
Magnesium supplements can be taken in tablet, powder, or transdermal forms. Chelated magnesium supplements are better as they are much easier to absorb. Some of the most common options are:
- Magnesium Malate (increases energy levels)
- Magnesium Orotate (Supports heart)
- Magnesium L-Threonate (Improves cognition)
- Magnesium Aspartate (Fights fatigues and increases energy levels)
- Magnesium Citrate (Relieves constipation)