The Wonders of Magnesium
Magnesium is one of the essential dietary nutrients and also one of the most abundant minerals in our body. It acts as an electrolyte and a cofactor for more than 300 enzymes, involved in several bodily functions such as energy (ATP) production, glucose metabolism, DNA and protein synthesis, nerve conduction, bone health, and cardiovascular regulation.
Benefits of Magnesium
Magnesium has been recognised for its essential role in the synthesis and activation of vitamin D. Dietary sources include dark green leafy vegetables, nuts, seeds, legumes, whole grains, and certain meats like salmon, chicken, and beef. These foods provide us with bioavailable magnesium.
Many adults may not meet the recommended daily intake of magnesium, possibly due to typical modern diets that contain fewer magnesium-rich foods and more processed foods and refined grains. Therefore, regular intake of magnesium can help reduce the risk of obesity, diabetes, cardiovascular disease, metabolic syndrome, and osteoporosis, especially among older adults.
Magnesium supplements are available in the form of magnesium salts bound to another element or amino acid. These supplements are typically used to counter magnesium deficiency which is a common public health concern.
Magnesium and Health
Regular consumption of magnesium-rich foods or supplements can significantly impact our health.
According to research, low magnesium levels are associated with a higher risk of diabetes. Supplementation with magnesium has been shown to reduce blood glucose and improve insulin sensitivity, especially in people who are insulin resistant and/or magnesium deficient and in women with gestational diabetes.
Supplemental magnesium also significantly lowers blood pressure in individuals deficient in magnesium and those with elevated blood pressure, i.e., those with hypertension.
It has been noted that magnesium helps to regulate the sleep/wake cycle, thereby promoting healthy sleep. Magnesium may also help in reducing the frequency and intensity of migraines and attenuating premenstrual symptoms in women.
Wrap Up
Magnesium is crucial for various bodily functions and has numerous health benefits. It is essential to maintain an adequate level of this nutrient in the body either through a nutritious diet or dietary supplements. While magnesium supplementation can prove beneficial, it's always best to consult your healthcare provider before starting any new supplement regimen.
