Magnesium….An important mineral with lots of benefits
All we hear these days is: take supplements with magnesium, eat foods that contain magnesium, magnesium is good for this, magnesium is good for that.
But why??? What is the magnesium superpower??
Let’s share some secrets with you.
Magnesium is an abundant mineral in our body. It is not produced in our body, but we take it from the food we eat. Legumes, nuts, seeds, whole grain, green leafy vegetables, milk, yogurt and other milk products give us the daily needed amount of magnesium.
How many magnesium we need?
The daily intake of magnesium is different for people of different ages.
Life stage | Recommended daily amount |
Birth to 6 months | 30 mg |
Infants 7 – 12 months | 75 mg |
Children 1 – 3 years | 80 mg |
Children 4 – 8 years | 130 mg |
Children 9 – 13 years | 240 mg |
Teen boys 14 – 18 years | 410 mg |
Teen girls 14 – 18 years | 360 mg |
Men | 400 – 420 mg |
Women | 310 – 320 mg |
Pregnant teens | 400 mg |
Pregnant women | 350 – 360 mg |
Breastfeeding teens | 360 mg |
Breastfeeding women | 310 – 320 mg |
What is the role of magnesium in our body?
Magnesium is extremely necessary for our body.
- It is essential for healthy bone formation. Magnesium improves bone health in two ways:
-indirectly: regulates the levels of calcium and vitamin D;
-directly: improves bone crystal formation, increases bone density and lowers the risk of osteoporosis in females after menopause.
- Magnesium plays an important role in glucose control and insulin metabolism. People with high magnesium in their diet have a lower risk for typ-2 diabetes.
- Researchers have found that magnesium plays an important role in heart health. Magnesium deficiency increases a person’s risk of cardiovascular problems. Magnesium deficiency is common in people with congestive heart failure. Doctors recommend magnesium during the treatment of congestive heart failure to reduce the risk of arrhythmia and to lower the risk for stroke.
- Migraine headache is a major problem. It is known that magnesium affects neurotransmitters and restricts blood vessel constriction (factors linked to migraine). A person with migraine has lower levels of magnesium than a person that does not have migraine. The therapy with magnesium may be useful for preventing migraine (400 mg – 500 mg per day).
- Magnesium is used to improve premenstrual syndrome symptoms. Combined with the vitamin B6 it helps to reduce bloating, mood changes and breast tenderness.
- Magnesium plays an important role in the fight against mood disorders. This is due to the activity in the hypothalamic-pituitary-adrenal axis.
These are some of magnesium benefits but not all of them.
Some people have gastro-intestinal disorders. They suffer from constipation. Usually a mild laxative such as magnesium is very useful in this case.
For these reasons and many more you should eat foods that give you the amount of magnesium.
People that are in diet, people that don’t eat foods that contain magnesium after a while show signs of magnesium deficiency. Normally kidneys regulate the level of magnesium in our body. Low intake of magnesium is associated with low excretion. Kidneys limit the amount of magnesium lost in urine. However some health conditions (Crohn’s disease, celiac disease, alcoholics), the age, sports (sweats a lot) and the lower intake of magnesium for long periods, lead to magnesium deficiency.
Symptoms of magnesium deficiency are:
- Loss of appetite.
- Nausea.
- Vomiting.
- Fatigue.
- Weakness.
- Muscle cramps.
- Seizures.
- Abnormal heart rhythm.
What people with magnesium deficiency have to do?
In case of magnesium deficiency people should take daily supplements of magnesium. They are very helpful and useful. Magnesium is normally found as a salt. Different salts of magnesium are absorbed in different way and amount. Based on the purpose that you are going to take magnesium you should choose the right salt of it.
For example if you want to use magnesium as a laxative, you should choose the form that is less absorbable. If you want to increase the amount of magnesium in your body you should take the most absorbable salt.
Magnesium citrate is one of the most common magnesium formulations. It is easily and well absorbed in the digestive tract.
Magnesium oxide is poorly absorbed in the digestive tract. It is usually used to treat constipation, heartburn and indigestion.
Magnesium chloride it is well absorbed in the digestive tract. It is used to treat low magnesium levels, heartburn and constipation.
Magnesium lactate is a salt formed by the bond between magnesium and lactic acid. It is well absorbed and it is gentle with the digestive system compared to other types of magnesium salts.
Magnesium taurate is well absorbed. This salt plays an important role in regulating blood sugar and supports healthy blood pressure.
Magnesium L-threonate is easily absorbed. Animal studies show that this is the most effective salt for increasing magnesium concentrations in brain cells. It is used for its potential brain benefits and may help manage certain brain disorders (depression, memory loss ecc).
Magnesium sulfate is usually used as a laxative. It has an unpleasant taste.
Magnesium glycinate is easily absorbed and may have calming properties. It may help to reduce anxiety, stress, depression and insomnia.
Magnesium orotate it is easily absorbed and studies suggest that it may promote heart health.