Do you often feel tired, achy, and lethargic? You may think that this is just a sign of fatigue. However, sometimes this could be due to a deficiency in an important nutrient that your body needs. Today, we are going to talk about something that is essential for our bodies, but we don't talk about it much, and that is a small but valuable thing that does a big job. That is magnesium .
What is magnesium ? Why is it so important to us?
Simply put, magnesium is an essential mineral for our bodies. Just like a car needs engine oil to run, magnesium helps to keep over 300 chemical processes in our bodies running smoothly. Just think, how much work this little thing can do!
Our bodies cannot make magnesium on their own. So we need to get it from food. Without magnesium, these things won't work properly:
- Muscles and nerves: Your muscles need magnesium to function properly, contract and relax. It's also essential for sending messages back and forth through the nervous system .
- Heart health : Magnesium helps keep the heart beating in a steady rhythm.
- Blood sugar levels : Magnesium also helps balance blood sugar levels.
- Bones and joints: This is also necessary for building strong bones and keeping the cartilage in the joints healthy.
- DNA and Protein: Magnesium also contributes to the formation of proteins in our body and DNA, which contains genetic information.
On average, an adult woman needs about 310 milligrams per day, and 350 milligrams if she is pregnant. An adult man needs between 400-420 milligrams per day.
So, what are the best ways to take magnesium?
The best and safest way to get this is through our daily diet . Natural foods contain many other nutrients along with magnesium, so the benefits to the body are even greater.
Sometimes, if you have a magnesium deficiency, doctors can prescribe supplements. But you should only do this under the advice of your doctor . It can be dangerous to take supplements from a pharmacy on your own.
What foods are most rich in magnesium?
Fortunately, magnesium is not hard to find. This nutrient is abundant in many foods around us, and in foods that are easily available at the grocery store. Let's take a look at what they are.
| Food Category | Examples |
|---|---|
| Herbs and vegetables (Leafy Greens & Veggies) | Spinach, kale, gotu kola, moringa leaves, okra, broccoli, and potatoes boiled with their skins. |
| Fruit (Fruits) | Fruits like bananas, avocados, tamarind, papaya, blackberries. |
| Nuts and seeds (Nuts & Seeds) | Almonds, cashews, pumpkin seeds, sunflower seeds, flaxseeds, chia seeds, peanuts and peanut butter. |
| Legumes and grains (Legumes & Grains) | Chickpeas, peas, soy, green beans, lentils, brown rice with bran, quinoa, oats. |
| Fish and dairy foods (Fish & Dairy) | Oily fish like salmon and mackerel, yogurt, cheese, and milk. |
What are the health benefits of magnesium?
Getting enough magnesium through a healthy diet provides you with many health benefits.
- Helps control high blood pressure: Research has shown that people who eat a diet rich in magnesium find it easier to control their blood pressure . However, this is not a substitute for medication for high blood pressure. It is just part of a healthy lifestyle.
- Reducing the risk of heart disease and stroke: Getting enough magnesium along with a balanced diet has been found to be associated with reducing the risk of heart disease and stroke caused by blood clots in the brain.
- Diabetes (Type 2 Diabetes): People who eat a diet rich in magnesium have a lower risk of developing type 2 diabetes. However, only your doctor should decide whether or not someone who already has diabetes should take a magnesium supplement to control their blood sugar.
- Migraine and Asthma: Magnesium may help some migraine sufferers and asthma sufferers. However, this is treated with magnesium given intravenously (IV) in a hospital under medical supervision. It is difficult to expect that much effect from the amount consumed through food.
What happens if magnesium levels increase? Are there any risks?
This is also a problem for many people. The good news is that in a healthy person, excess magnesium from food alone is usually not a problem. Because our two clever kidneys filter out excess magnesium from the body and excrete it in the urine.
However, the problem starts when you start using magnesium supplements without consulting a doctor. This is a good example of how dangerous it can be to take too much of something.
Taking too many magnesium supplements can cause things like:
- Diarrhea
- Nausea
- Abdominal pain and cramps
If taken in very high doses, it can cause very dangerous conditions such as irregular heartbeat, very low blood pressure, and even heart attack.
These people should be especially careful when taking magnesium supplements.
People with certain medical conditions should avoid taking magnesium supplements because their bodies have difficulty eliminating excess magnesium.
- Kidney failure
- Some heart diseases (e.g. heart block)
- Neuromuscular diseases such as myasthenia gravis
- Bowel obstruction
Therefore, if you have any medical condition,Don't take any supplements without consulting your doctor. Also, some medications (such as some osteoporosis medications and some antibiotics) can reduce the body's absorption of magnesium. If you are taking any medications long-term, talk to your doctor about that as well.
Take-Home Message
- Magnesium is a mineral essential for the healthy functioning of our muscles, nerves, heart, and bones.
- The best and safest way to get this is from natural foods like vegetables, nuts, and grains.
- Never use magnesium or any other supplement without medical advice. It can cause dangerous, unexpected side effects.
- If you have any concerns about your magnesium levels, or if you are experiencing symptoms such as constant fatigue or muscle cramps, be sure to see your doctor for advice.
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