Magnesium is a mineral that is beneficial for human health. In fact, according to the University of Maryland Medical Center, every organ in the body requires magnesium to function. Magnesium can be found in a variety of food sources as well as through supplements, and it's beneficial to get enough of it.
The New Zealand Ministry of Health advises men aged 19-30 to get at least 400 mg of magnesium each day, which changes to 420 mg after the age of 30. As for women, ladies between ages 19 and 30 should get 310 mg per day, while women over 30 should get at least 320 mg.
Magnesium's role in the body
Magnesium is a component of bone and tooth tissue. When teamed up with calcium and vitamin D, magnesium is part of a concoction of nutrients that help keep your bones strong and healthy as you age.
Furthermore, magnesium's most vital function is that it aids in the activation of necessary enzymes. According to the New Zealand Ministry of health, this nutrient is a cofactor for 300 different enzyme systems. This means that without magnesium, a number of beneficial biological process wouldn't take place.
Magnesium is also a key player in delivering energy to your cells. For one thing, it is present in both aerobic and anaerobic respiration, the processes by which adenosine triphosphate (ATP) - your body's energy source - is generated. Magnesium also plays a role in glycolysis. This process involves the conversion of glucose into energy that can be transported to cells and used to power the body.
Causes and symptoms of magnesium deficiency
Severe magnesium deficiency is pretty rare. However, most of us don't get ideal levels of magnesium in our diets, according to the University of Maryland Medical Center. There are a few conditions that can cause your magnesium levels to drop. Vomiting, irritable bowel syndrome (IBS), heavy periods, and taking certain medications that have a diuretic effect can all lead to magnesium deficiency. Furthermore, people with diabetes often have low levels of magnesium.
There are a few signs your body may display if you are lacking in magnesium. People who are deficient in this mineral may notice symptoms of anxiety, such as restless leg syndrome (RLS), insomnia, agitation and irritability. Abnormal pulse or heart rhythm can be another more serious sign that you're lacking in magnesium. Other symptoms include hyperventilation, seizures, low blood pressure and nausea.
Health benefits of magnesium supplementation
The University of Maryland Medical Center states that magnesium may help with a number of health and well-being issues. The source stated that clinical studies showed low levels of dietary magnesium were correlated with asthma in both children and adults.
People who suffer from depression may also benefit from magnesium supplements. Low levels of serotonin, a neurotransmitter associated with mood, were found to correlate with low levels of magnesium. Other conditions that may be correlated with magnesium deficiency include high blood pressure, migraines, osteoporosis, and arrhythmia (irregular heartbeat).
Dietary sources of magnesium
You can bolster your magnesium intake through supplements - NetPharmacy offers a wide range of products from leading brands such as Blackmores, Ethical Nutrients, Goodhealth, Bioceuticals and Aciea.
Magnesium can also be found in a variety of food sources. Whole grains, bananas, almonds and other nuts, legumes and soy are all rich in magnesium. However, the foods that give you the most bang for your buck magnesium-wise are leafy green vegetables. Spinach, kale, broccoli and other foods in this vein are extremely rich in this important nutrient.