Magnesium is an electrolyte important for muscle function, cardiovascular, and bone health. It also works inside cells for better DNA and RNA stability. Magnesium supports nerve function, muscle contraction, and a steady heart rate.
Magnesium is an essential mineral and has an important part in over 300 reactions in the human body. The organs with the highest concentrations of magnesium are those that have the highest metabolic activity, such as the brain, heart, and liver.
Magnesium is essential for good health. The recommended daily dose is:
- 400 milligrams for men aged 19 to 30 years
- 420 milligrams for men aged 31+ years
- 310 milligrams for women aged 19 to 30 years
- 320 milligrams for women aged 31+ years
- 350 milligrams for pregnant women
Many foods contain high levels of magnesium, including nuts, dark green vegetables, whole grains, and legumes. Here are some great sources of magnesium:
- Nuts and seeds: almonds, cashews, peanuts, sesame seeds
- Vegetables and fruits: spinach, potatoes, bananas, avocados
- Whole grains and legumes: oatmeal, brown rice, beans
- Dairy: yogurt, fresh milk
- Fish: salmon, mackerel
It is essential to eat a lot of food rich in magnesium. Getting enough of the mineral from your diet is always the best option, but supplements are a good alternative. Here are some of the health benefits of magnesium:
Magnesium can increase the effectiveness of exercise.
Professional athletes stock up on foods rich in magnesium, and sports supplements often include magnesium. Many people believe magnesium may help increase energy levels and athletic performance. When people exercise, they need 10-20% more magnesium than when they rest.
Magnesium disposes of lactate, which builds up during exercise and causes tiredness. It also helps move blood sugar to the muscles. Both processes help you stay active and energetic during a long workout. And these are just some of the benefits of magnesium during exercise.
Magnesium can fight depression and anxiety.
Magnesium plays an essential role in the functioning of the brain. Low magnesium levels can provoke feelings of anxiety, irritation, fatigue, and depression. According to research, magnesium supplements can lessen the symptoms of depression in some people. It may also be useful for balancing the neurotransmitters glutamate and GABA. Magnesium can also help control inflammation - another factor thought to be important in the development of psychological disorders.
Magnesium can lower blood pressure.
Magnesium plays a significant role in regulating blood pressure. It has both a direct and indirect effect. It relaxes muscle cells in the veins and arteries so that they do not restrict blood flow. Magnesium also regulates other minerals necessary for blood pressure. It keeps the delicate balance between sodium and potassium and aids calcium absorption.
Magnesium can help prevent headaches.
Low magnesium levels may cause migraines in some people. These low levels can cause the release of neurotransmitters and constriction of the blood vessels in the brain that cause migraines. Getting enough magnesium can help reduce the incidence of headaches by an average of just over 40 percent.
Magnesium can help you sleep better.
Low magnesium levels can cause insomnia. Magnesium plays a critical role in the function of your central nervous system. It also helps relax the nerves and muscles. It is believed that magnesium helps fight insomnia not only by relaxing muscles but also by reducing inflammation and supporting the production of the main sleep-boosting chemicals called melatonin and glutathione.