The Wonderful Benefits Of Magnesium In The Human Body

The body needs magnesium to produce energy and synthesize proteins and fats, as well as to regulate muscle and nervous system activity. However, despite its importance, much of the population is deficient in magnesium without knowing it.

The point is that the magnesium intake is insufficient as a result of poor food choices, such as refined cereals. Adding to it the little green leafy vegetables that many stop consuming because “it doesn’t taste good.”

Although it is the ninth element in abundance in the order of% of the earth’s crust and the third most abundant dissolved in seawater, there is a depletion on earth that directly affects its consumption.

For this reason, we consider that it is important to know a little more about magnesium. Here is some information of interest.

Why do we need magnesium?

Magnesium is an essential mineral for the functioning of hundreds of enzymes in our body, specifically those that produce, transmit, store and use energy. For example, it is essential for:

• The synthesis of proteins that the body needs to multiply and develop cells.
• The activation of the electrical signals through which our body communicates.
• Maintain regulated blood pressure, vascular tone, the transmission of signals between neurons and the blood stream.
• The functioning of the muscles.
• Magnesium is as important for building healthy bones as calcium or vitamin D.
• The release of adequate amounts of serotonin, a neurotransmitter that regulates our mood among other things. Its deficit, for example, can cause severe depression.

In other words, living with a magnesium deficiency is like wanting to start the car without having gasoline in the tank.

The connection between calcium and magnesium

Magnesium is much more scarce in our diet than, for example, calcium. However, we pay more attention to this last nutrient, despite the fact that both are essential for maintaining healthy and strong bones.

Few people understand that calcium needs its partner, magnesium, to serve the body as well as it should. For example, an excess of calcium could block the uptake of magnesium, which could have a negative impact on the health of the person.

The two minerals must act together, since magnesium controls the entry of calcium into each cell. If the amount of magnesium is inadequate and too much calcium enters the cell, it can cause cramps, migraines, headaches, anxiety, among others.

In addition, magnesium contributes to the dissolution of calcium in the blood, which contributes to the formation of kidney stones. So with this you have to be very careful because taking calcium without magnesium for osteoporosis can promote the formation of stones.

Why do we suffer from increasing magnesium deficiency?

As we have mentioned before, our usual diet does not have an adequate supply of magnesium. But why does this happen?

For food processing

The food industry greatly reduces the content of magnesium and other nutrients in food processing. For example, when they refine wheat into white flour, they remove most of the magnesium in it naturally.

The same happens in the transformation of molasses into sugar, losing 98% of its magnesium. In addition, boiling or freezing vegetables also causes magnesium to come off.

Additives such as aspartame, monosodium glutamate (very present in Chinese food) and alcohol deplete magnesium stores.

To know a little about the sources that contain this mineral, we can mention a study carried out by the National Institutes of Health (NIH), where foods such as legumes, nuts, seeds, whole grains, green leafy vegetables such as spinach, cereals appear. for breakfast and other fortified foods, also milk, yogurt, and some dairy products.

Indigestion and the use of antacids

If we base our diet on refined foods, we have all the ballots for indigestion. For this reason, it is very common to consume synthetic antacids, which deplete the hydrochloric acid in our stomach, and prevent proper absorption of magnesium.

Cultivation practices

We typically tend to grow much of our food on land that, according to popular belief, is dramatically depleting its reserves of magnesium, as well as other minerals. In this way, the amount of magnesium that should enter our diet, naturally, can be less.

Drug intake

On the other hand, it is also believed that many of the commonly used drugs, such as diuretics, the contraceptive pill, insulin, cortisone and some antibiotics, can influence our body wasting magnesium. Although there is no scientific proof of this, it is advisable to go to a doctor, before trying to self-medicate with some of these or any other medicine.

The effects of magnesium deficiency

The following list is a partial compilation of disorders or diseases that are directly related to magnesium deficiency. These can be treated if we increase the consumption of this mineral.

Anxiety and panic attacks

Magnesium helps control stress hormones and normal brain function.

Depression

Research has been done, such as a study conducted by the University of Vermont, in the United States, which indicates that taking a certain amount per day of this mineral benefits people who suffer from these disorders, helping to restore the functions of the central nervous system, balancing hormones such as dopamine and serotonin, which improves the symptoms of depression.

Asthma

Magnesium helps relax the muscles in the bronchioles of the lungs.

Constipation

Magnesium helps regulate the movements of the peristaltic muscles of the intestine. In fact, it is common to take milk of magnesia as a bowel remedy.

Diabetes

Magnesium helps insulin transport glucose into cells. If this help did not exist, glucose would accumulate in the tissues, causing glycemic stress and damage.

Heart disease

Magnesium deficiency is common in people with heart disease. For this reason, magnesium is an effective treatment for heart attacks and arrhythmias.

Hypertension

As we have discussed, magnesium helps regulate vasoconstriction and blood pressure.

Insomnia

Magnesium regulates the production of melatonin, the hormone that controls how long we stay asleep or awake.

Nervous problems

As we have discussed before, an imbalance in magnesium can cause cramps, migraines and even colic.

Osteoporosis

Without magnesium, calcium could promote osteoporosis.

What foods are rich in magnesium?

We have already mentioned some, but there are some foods that, due to their composition, are especially rich in magnesium. The data that we are going to offer you are in milligrams per 100 grams or, what is the same, for 3.5 ounces. Let’s see some of them:

• Almonds: 270 milligrams.
• Cooked beans: 37 milligrams.
• Peanuts: 175 milligrams.
• Green cabbage: 57 milligrams.
• Wheat germ: 336 milligrams.
• Kelp / kelp: 760 milligrams.
• Dulse / red algae: 220 milligrams.
• Molasses: 258 milligrams.
• Millet: 162 milligrams.
• Wheat bran: 490 milligrams.
• Tofu: 111 milligrams.

As we can see, the foods richest in this nutrient are whole grains and organically grown vegetables, as well as good quality sea salt and algae.

How should we take the supplements?

When it comes to consuming magnesium we have to take into account the amount of calcium we take per day. Thus, the ratio that we must maintain is 1: 1 or 2: 1, in favor of calcium. That is, we can take at most twice as much calcium as magnesium in order to maintain a balance.

However, today we get to consume an average of 10 times more calcium than magnesium, since we consume it without realizing it through many foods to which it is added.

We can find it in various formats. For example, you can bathe in Epsom salts that are rich in magnesium and your skin will absorb it to restore its optimal levels.

You can also take it in capsules, in small doses divided into two during the day. You can regulate the amount that is necessary, always maintaining a balance between calcium and magnesium.

When you exceed your limit, you will notice diarrheal stools, so it is better to take it divided, fasting or not, in order to regulate the necessary dose.

However, taking these supplements should always be supervised by a nutrition professional, as every body is different and these issues should be considered with caution.