Magnesium is a mineral that is essential to the proper functioning of your body. You depend on the mineral for more than 300 chemical processes inside of you.
Your muscles can’t function as they should without it. Your nerves won’t be able to communicate. Magnesium also maintains a steady heartbeat, balanced blood sugar levels, and good joint cartilage. Your body uses it to create DNA, bone, and protein.
Magnesium isn’t something your body can produce on its own. Depending on your age and gender, you may require more or less. Women who are 19 years old or older require 310 milligrams per day, and pregnant women require 350 mg. A daily requirement of 400 mg applies to adult men under the age of thirty. Men need 420 milligrams after age 30.
While food is usually the best source of magnesium, multivitamins and supplements are also good sources.
It is uncommon for a healthy person to experience magnesium overdose since the kidneys filter out excessive levels of the mineral. If you take supplements, don’t exceed the suggested dosage unless your doctor advises you to. An excess of magnesium can result in cramps in the stomach, nausea, and diarrhoea. Heart attacks and abnormal heartbeats may result from extremely high doses.
When taking a magnesium supplement, avoid the following conditions like Kidney failure Heart block, intestine blockage, Chronic myasthenia.
Your body may experience a protracted magnesium deficiency if you have illnesses like Crohn’s disease, celiac disease, type 2 diabetes, alcoholism, or persistent diarrhoea. Appetite loss, nausea, vomiting, and exhaustion are typical symptoms.
Magnesium may be found in many different foods. These consist of fish, whole grains, legumes, nuts, and leafy green vegetables.
Less probability of having high blood pressure: Magnesium supplements brought decrease blood pressure by a few points in those who already had high blood pressure (3-4 points in systolic blood pressure, which is the top number in a BP reading, and 2-3 points in diastolic blood pressure, which is the bottom number in a BP reading). Magnesium intake from diet was associated with a greater reduction in blood pressure. The DASH diet provides all the magnesium and other elements you require while lowering blood pressure. It is difficult to determine how much the magnesium alone contributed because diets contain a variety of vitamins and minerals.
Increased magnesium levels were associated with a lower risk of heart disease, according to an analysis of numerous clinical studies, which also indicated a lower risk of stroke and type 2 diabetes.
Another analysis of the literature examined the risk of stroke and discovered that those who consumed more magnesium in their diets had decreased stroke risks (especially stroke caused by clots). There’s a chance that additional nutrients also contributed to that.
The amount of magnesium that is advised for daily consumption depends on your age, gender, and if you are pregnant or nursing. Once more, food is the finest source. Check the label of any supplements you take to see how much magnesium is in them, and with your doctor to be sure it’s okay for you to take them.
