Magnesium is an important mineral that is needed by our body for normal bone structure in our body. Besides the normal bone structure magnesium plays other important roles. Some of the functions of magnesium are as follows:
Food sources
Magnesium is found in many food items such as dark chocolate, avocados, nuts, legumes, tofu, seeds viz flax seeds, pumpkin seeds, chia,etc., whole grains viz oats, barley, quinoa, etc., fatty fish viz salmon, halibut, mackerel, etc., bananas, leafy greens vizkale, spinach, mustard greens, etc.
Magnesium supplements
Besides food sources, one can take supplements of magnesium too. Supplements of magnesium are found in the form of magnesium gluconate, magnesium oxide, magnesium citrate, etc.
Supplements of magnesium have some side effects. It can cause nausea, cramps. If you are already on medication, and you consume magnesium supplements along with it, then it may cause some health complications. So, make sure that you consult your doctor before you take any magnesium supplements.
How much magnesium is needed in our diet?
The requirement of magnesium depends on age and sex of a person. It is not the same for all. A man aged between 19 to 64, needs about 300 mg each day; whereas a woman aged between 19 to 64, needs about 270 mg each day.
What will happen if magnesium is taken more than it is required?
It is not known as to what would happen if magnesium is taken at doses higher than required. But if it is taken at higher doses for a short period of time then it would cause diarrhoea.
Some of the signs of magnesium overdose include vomiting, low blood pressure, tiredness, weakness in muscles.
Why magnesium is needed?
Magnesium acts as a helper molecule. It is involved in around 600 reactions in our body including creation of energy, formation of protein, maintenance of genes, movement of muscle, regulation of nervous system.
Magnesium boosts performance while one is exercising. It disposes lactate which builds up while one is exercising. In fact, magnesium supplements help to improve performance in exercise.
Magnesium plays an important role in coping up with depression. This is because magnesium has an important role to play in the functions of brain. Also, it plays a role in how one’s mood is affected. Lower level of magnesium in body causes depression.
Magnesium helps to maintain healthy blood sugar levels. There are studies which show that a person who suffers from type2 diabetes have a lower level of magnesium in their body.
Magnesium keeps the heart strong and healthy. It is quite evident from studies that with an intake in magnesium supplement, there are comparative lower risks of cardiac diseases, high blood pressure, stroke, etc.
Magnesium plays a key role in terms of aging and chronic disease. It helps with the anti inflammation.
Studies show that lower level of magnesium in body leads to migraine. Consuming supplements of magnesium can help with migraine pain.
Consumption of magnesium supplement helps with PMS Syndrome. The level of magnesium fluctuates during the menstrual cycle. And it worsens in case of PMS.
Magnesium improves bone health. A lower level of magnesium in body can lead to osteoporosis.
Patients suffering from insomnia are prescribed to take magnesium supplement. This is because magnesium promotes better sleep.
Magnesium helps to reduce stress and anxiety.
Make sure you take adequate magnesium rich foods or magnesium supplements to meet the magnesium levels in your body.