Health experts regularly put emphasis on the importance of having sufficient levels of vitamins and minerals in your diet. Our bodies require them for all aspects of life and smooth functioning. Many people are informed about the major vitamins and minerals (like iron and calcium) that are most beneficial to their health. However, they forget that there are many other nutrients that may be required in minute quantities but are still essential for good health.
One such mineral is magnesium. Most of us do not know what does magnesium do for the body. Magnesium is the fourth most abundant mineral in the body and is needed for more than 300 biochemical reactions in the body. Researchers estimate that an average person's body contains about 24 grams of magnesium, with about 50 percent in the bones and the other half inside cells of body tissues and organs. Only one percent of magnesium is found in the blood. Magnesium is essential to many biological processes that occur in the body. Some of these processes are:
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Heart health: Magnesium helps control the neuromuscular activities of heart so that heart beats in a regular rhythmic pattern. It also helps prevent abnormal blood clotting in the heart. It can lower your chances of a heart attacks or strokes and can even aid in the recovery if you have suffered one. On the other hand, a Magnesium deficiency can result in altered cardiovascular function.
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Bone health: Magnesium is important in the absorption of calcium. They both work together to help your bones remain strong and prevent bone related disorders. Without it, you can develop illnesses such as osteoporosis, arthritis and brittle bones lacking mass and density.
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Role in metabolism: It plays a role in the production and transport of energy. It is involved in the metabolism of proteins, carbohydrates, and fats. This allows the body to remain active and healthy. Athletes and sports persons sometimes use magnesium to increase energy and endurance.
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Aids in Diabetes: It is important in the secretion and function of insulin and also plays a carrier for insulin. It plays a key role in controlling the blood sugar levels in the body. Thus, it plays an important role in the prevention of diabetes. According to recent studies done over several years, including magnesium-rich foods in your diet can significantly (by up to 34 percent) lower the risk of developing type 2 diabetes. The risk is even reduced for obese people who are at high risk already.
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Healthy Kidneys: Magnesium is useful in preventing unwanted calcification in the kidney and bladder. It also acts as a detoxifier to keep cells healthy by removing toxins and excess metals from the organs and tissues.
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Role in Pregnancy: A deficiency or magnesium could possibly lead to spasms in the placenta and the umbilical cord leading to premature labor and increased risk of birth defects. It can also lead to Preeclampsia, where hypertension, or high blood pressure, occurs along with a large amount of protein in the urine.
How much amount of magnesium is required for the body daily?
Men need between 400 and 420 milligrams of magnesium each day, while women require around 310 to 320 milligrams. During pregnancy, the need increases to 350 to 360 mg/day.
What are the good sources?
People can generally get their daily requirement magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. The required amount of magnesium can be received from the following food sources:
- Whole grain products like cooked barley (122 mg/cup), cooked brown rice (84 mg/cup). Refined grains are low in magnesium as it is stripped of the magnesium-rich wheat germ and bran.
- Nuts like peanuts (50 mg per 30 gm), almonds (80 mg per 30 gm), etc.
- Green leafy vegetables like boiled spinach (156 mg/cup).
- Oatmeal (55 mg/cup).
- Chocolate milk (33 mg/cup)
- Seeds like sunflower seeds (127 mg/0.25 cup), sesame seeds (126 mg/0.25 cup), pumpkin seeds (184 mg/0.25 cup) and flax seeds (35 mg/tablespoon).
What are the symptoms of magnesium deficiency?
Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Gastrointestinal disorders, such as Crohn's disease, can limit the body's ability to absorb magnesium which in extreme cases may result in magnesium deficiency. Excessive loss of magnesium in urine can also be a side effect of some medications and can also occur in cases of poorly-controlled diabetes and alcohol abuse.
Early signs of magnesium deficiency include nausea, vomiting, loss of appetite, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures (sudden changes in behaviors caused by excessive electrical activity in the brain), personality changes, abnormal heart rhythms, and coronary spasms can occur.
Any side effect of excess of magnesium?
It is difficult to overdose on magnesium from dietary sources alone as excess magnesium is freely filtered at the kidneys. However, with supplements, overdose is possible resulting in nausea, diarrhea, lethargy, muscle weakness, irregular heartbeat, extremely low blood pressure and even difficulties breathing.
Magnesium supplementation is also an effective way to balance the body's requirement. But always be sure to consult your physician before taking magnesium supplements as they may interfere with certain medical conditions.
