Why is magnesium essential for your body? Let's find out exactly!

Do you always feel tired and lifeless? Or do you just have muscle cramps? Sometimes we think these are normal things, but one reason behind this could be a deficiency in magnesium, an essential mineral for our body. In fact, many people in our country are not very aware of this. So today, let's talk about what magnesium is, how important it is for our body, what happens if it is deficient, and how to get it naturally.

What is magnesium? Why is it so important to us?

Simply put, magnesium is an essential mineral that helps with hundreds of processes in our body. Think of our body as a big factory. To keep this factory running smoothly, it needs a lot of different workers. That's how magnesium is. Even though it's one of the smallest workers in our body, the work it does is huge.

Here are some of the main ways magnesium helps our bodies:

• Blood Pressure Control: Magnesium helps maintain normal blood pressure.
• Strengthening bones: Like calcium, magnesium is essential to keeping our bones strong and healthy.
• Heartbeat: Magnesium helps to maintain a steady, consistent heart rhythm.
• Blood Sugar Control: This is especially important for people with diabetes. Magnesium also plays a major role in controlling blood sugar levels.
• Protein and DNA production: Magnesium is also needed to make proteins, which are necessary for our body's growth and cell repair, and DNA, which contains our genetic information.

Magnesium deficiency and its risks

Magnesium deficiency occurs when the body does not receive the required amount of magnesium over a period of time. In the early stages, there may be no major symptoms, because our body tries to preserve as much magnesium as possible. However, as the deficiency increases, various symptoms begin to appear.

Who is more at risk?

Some people are more at risk of developing magnesium deficiency than others. They are:

• People with digestive system diseases: People with conditions like Crohn's disease or Celiac disease do not absorb magnesium from food properly.
• People with Type 2 Diabetes: Diabetes can cause the kidneys to excrete more magnesium.
• People who drink alcohol excessively: Alcohol lowers magnesium levels in the body.
• Elderly people: Magnesium deficiency can occur as we age, due to decreased dietary intake and certain diseases.
• People taking certain medications: Long-term use of medications called `Proton Pump Inhibitors (PPIs),` which are commonly used for gastritis (e.g., Omeprazole, Esomeprazole), can cause magnesium levels to decrease. Some medications for diabetes and cancer can also affect this.

The special benefits of magnesium for our health

In addition to preventing magnesium deficiency, getting enough magnesium provides us with many other health benefits.

Anxiety relief

Cortisol is a hormone that controls stress in our body. Magnesium helps control this cortisol level. Magnesium also helps the brain's nerve-calming chemical called GABA function. Therefore, magnesium helps reduce stress, anxiety, and helps you feel relaxed.

Does magnesium help with migraines?

Research has found that magnesium deficiency may be one of the causes of migraines. Therefore, doctors sometimes recommend magnesium supplements to people with migraines.

A help for a good sleep

The connection between magnesium and good sleep is amazing. As mentioned earlier, it regulates the brain chemical `GABA`, which calms our mind and makes it easier to fall asleep. It also helps us get a good night's sleep by relaxing our muscles and bringing a sense of calm to the body.

Does it help with weight loss?

Some studies show that magnesium supplements may help reduce body mass index (BMI), especially in people with magnesium deficiency and obesity.

How much magnesium do we need per day?

The amount of magnesium we need per day varies depending on age, gender, and whether we are pregnant or not. This includes both the magnesium we get from food and supplements.

What foods are rich in magnesium?

Fortunately, we can easily get magnesium from the things we eat and drink every day.

• Green vegetables: Dark green vegetables like spinach, kale, and collard greens.
• Nuts: cashews, peanuts, almonds, pumpkin seeds, sunflower seeds.
• Grains: beans, peas, lentils, soybeans.
• Whole grains: buckwheat, oats, brown rice, barley.
• Other: Banana, Avocado, Dark Chocolate.

It's best to eat these foods as naturally as possible, without over-processing them, because when they are processed, these valuable nutrients are lost.

Things to consider when taking magnesium supplements

If you are required to take a magnesium supplement on the recommendation of a doctor, be aware of these facts as well.

• Side effects: Some people may experience nausea, stomach pain, and diarrhea.
• Problems with other medications: Magnesium supplements can interact with some medications, especially diuretics, heart medications, and some antibiotics. So if you're taking any other medications, be sure to tell your doctor before starting magnesium supplements.
• Overdose: Like anything, magnesium can be dangerous if taken in excess. Symptoms of an overdose include nausea, diarrhea, a sharp drop in blood pressure, muscle weakness, and extreme fatigue. Very high doses can even be fatal.