Magnesium is an essential mineral responsible for many biologic processes occurring in the body. Magnesium aids in the absorption of calcium into the bones and teeth, making them strong and healthy. A normal adult has an average of 20-28 grams of magnesium. 60 percent of which are deposited in the bones and teeth, and the other 40 percent are distributed to the muscles, soft tissues, and body fluids. It is the most abundant mineral in the soft tissues, majorly those present in the cells of the brain and heart. If calcium helps in muscle contraction, magnesium does the opposite, it helps in muscle relaxation. It also helps the cardiac muscle to maintain its tone and control blood pressure.
Magnesium’s Recommended Dietary Allowance is 320 mg for women and 420 mg for men. However, the body’s need for magnesium increases in certain situations like stress and fatigue. Food sources of magnesium include milk, dairy products, meat, fish, seafood, apples, apricots, bananas, cereals, nuts, green leafy vegetables, and cocoa. Plain water, mineral water, and other mineralized beverages supply a fair quantity of magnesium. In cases of magnesium deficiency and magnesium related disorders, the best magnesium source is magnesium supplements. Magnesium is best taken with other minerals like calcium, iron, B complex vitamins, and Vitamin E. On the other hand, the body’s magnesium content is depleted when there is excessive consumption of alcohol, diuretics, vitamin C, vitamin D, and zinc.
Magnesium Benefits
- Magnesium promotes bone health and prevents osteoporosis. Bone density is good if there is adequate magnesium level in the body.
- Magnesium supplements help in normalizing the breathing pattern of asthmatic patients. It acts by relaxing the bronchial muscles to reduce wheezing and breathlessness.
- Magnesium relieves back pain by relaxing the muscles of the back and reducing muscular tension.
- Magnesium deficiency is directly related to heart diseases. Regular intake of magnesium supplements is advised to people with known heart disease to improve their symptoms.
- Magnesium is very beneficial to athletes as it prevents leg cramps and reduces fatigue.
- Magnesium supplements dissolved in water helps relieve severe constipation.
- For diabetic patients, magnesium deficiency is very likely and magnesium supplementation is very vital. Magnesium aids in improving insulin reaction with blood glucose levels.
- Magnesium supplements reduce the severity of migraine attacks and prevent its recurrence.
Magnesium Deficiency
Magnesium deficiency symptoms include back and neck pain, recurrent migraine attacks, leg cramps, anxiety, fatigue, muscle weakness, anorexia, nausea, vomiting, insomnia, dysrthymias, diarrhea, seizure, irritability, and depression.
Magnesium Side Effects
Excessive magnesium levels in the body may result to severe nausea and vomiting, severe muscle weakness, difficulty in breathing, fluid retention, renal failure, irregular heart beat, lethargy, and abdominal pain.
Patients with kidney and heart diseases should consult physician before taking magnesium supplements.
