- Magnesium is the fourth most abundant mineral in the human body. Magnesium is an essential element required as a cofactor for over 300 enzymatic reactions and is thus necessary for the biochemical functioning of numerous metabolic pathways.
- Evidence supports the use of magnesium in the prevention and treatment of many common health conditions including migraine headache, metabolic syndrome, diabetes, hyperlipidemia, asthma, premenstrual syndrome, preeclampsia, and various cardiac arrhythmias. Magnesium may also be considered for prevention of renal calculi and cataract formation, as an adjunct or treatment for depression, and as a therapeutic intervention for many other health-related disorders.
- In supplement form prefer to use magnesium glycinate and/or magnesium citrate. These the better absorbed by the body for different health conditions.
Foods which contain magnesium:
- Green leafy vegetables – Spinach, Kelp, Kale
- Fruit – figs, avocado, dates banana and raspberries
- Nuts and seeds – Cashews, Almonds, Peanuts, Pistachio, pecans, walnuts, flaxseeds)
- Legumes – black beans, chickpeas and kidney beans
- Vegetables – peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts
- Seafood – salmon, mackerel, tuna
- Whole grains – whole wheat, brown rice, millets and oats
- Raw cacao and Dark Chocolate
Benefits:
- Magnesium is a co-factor. What’s a co-factor? It’s a helper element involve in the activation of certain enzymes. There’s actually 300 enzymes that magnesium is involved with.
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles.
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
- Magnesium supplements have been shown to enhance exercise performance in several studies, but research results are mixed.
Supplementation
The most absorbable forms are magnesium citrate, glycinate, or aspartate, although magnesium – malate, succinate, fumarate are also good. To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the job done.⠀Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).
Generally supplementing with Magnesium is recommended to compensate for any deficiencies in our daily diet.⠀
- Supplementing with it can reduce symptoms of depression in some people.
- It Has Benefits Against Type 2 Diabetes
- Magnesium Can Lower Blood Pressure
- Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP and provides several other benefits.
- Magnesium Can Help Prevent Migraines
- It Reduces Insulin Resistance
- Magnesium Improves PMS Symptoms
- Magnesium helps muscles relax, calms down nerves, slows the rate of nerve impulses and it’s really important in heart physiology. If you don’t have enough magnesium, you get cramps in the calves, you get spasms, your muscles become very very tight, you might even develop something called atrial fibrillation.
*Do read the Disclaimer
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/
https://www.medicalnewstoday.com/articles/286839
https://www.healthline.com/nutrition/10-proven-magnesium-benefits#10