The levels of minerals and vitamins are crucial in maintaining our overall health. Vitamin and mineral deficiencies are common nowadays, especially magnesium deficiency.

Magnesium is included in more than 300 enzymatic reactions in the body, including the synthesis of fatty acids, metabolism of food, and transmission of nerve impulses. There are 25 grams of magnesium within the body, 50 % – 60 % of which is stored in the skeletal system.

Also, the rest is found in the soft tissues, muscles, and body fluids.

Symptoms Of Magnesium Deficiency

Magnesium deficiency is more common in older adults. It can be caused by taking certain medications, consuming alcohol excessively, or experiencing health conditions, such as gastrointestinal disorders.

Some common symptoms of magnesium deficiency include:

  • Appetite loss
  • Vomiting, dizziness and nausea
  • Weakness
  • Fatigue
  • Tingling and numbness
  • Muscle cramps
  • Seizures
  • Spasms and changes in the heart rhythm
  • Respiratory problems
  • Lack of calcium
  • Asthma
  • Bowel disease
  • Confusion or memory loss
  • Panic attacks
  • Irritability

Health Benefits Of Magnesium

1. Treats depression and other mood issues

Using magnesium regularly helps improve mood and mind health, thus fighting depression.

Health experts think that magnesium deficiency may be the root cause of depression and other mental illnesses.

2. Boosts exercise performance

Magnesium enables blood sugar to move to the muscles and eliminates lactic acid that accumulates in the muscles and causes pain. Studies show that magnesium supplementation can increase athletic performance during exercise. It is considered that when we exercise, we need 10 – 20 % more magnesium than when we rest.

3. Protects against diabetes type 2

Magnesium helps protect against type 2 diabetes. It is considered that people with diabetes have decreased levels of magnesium in their blood. Therefore, this may hinder the ability of insulin to regulate blood sugar levels.

4. Reduces high levels of blood pressure

Numerous studies confirmed the beneficial effects of magnesium on reducing high blood pressure.

5. Prevents migraines

It is considered that people who suffer from headaches, sensitivity, migraines, and vomiting are more likely to be magnesium deficient.
In addition, studies show that magnesium can treat and prevent migraines. Magnesium, a muscle relaxant, alleviates muscle tension, migraines, and headaches. Magnesium-high foods can relieve the symptoms of migraines, too.

6. Lowers insulin resistance

Insulin resistance is the root cause of type 2 diabetes and metabolic syndrome. It is manifested in the impaired ability of the liver and the muscle cells to absorb sugar properly from the bloodstream. Moreover, high insulin resistance leads to loss of magnesium through the urine, thus reducing magnesium levels in the blood.

Studies found that magnesium helps reduce high blood sugar and insulin resistance.

7. Improves PMS symptoms

Premenstrual syndrome is a common disorder in women. Its main symptoms include abdominal cramps, water retention, insomnia, weight gain, breast tenderness, irritability, and tiredness.

Fortunately, magnesium boosts mood in women with premenstrual syndrome and relieves its symptoms.

8. Improves bone health

Magnesium plays a vital role in the formation of bones. It helps absorb calcium in the bones easily and stimulates vitamin D release in the kidneys.

Optimal use of magnesium is related to high bone density, great bone crystal formation, and a reduced risk of osteoporosis.

9. Enhances heart health

Magnesium is essential for maintaining muscle health, including heart health, and transmitting electrical signals within the body. Optimal use of magnesium has been related to a reduced risk of atherosclerosis and high blood pressure or hypertension levels.

In addition, magnesium is also used to treat congestive heart failure, abnormal heart beating, or arrhythmia.

10. Reduces anxiety

Anxiety has been related to low levels of magnesium. Namely, researchers found that a magnesium-low diet can significantly affect the types of bacteria found in the gut, thus altering anxiety-related behavior.

Magnesium-Rich Food

Women are recommended to take at least 300 mg of magnesium, whereas men take 400 mg daily. Some of the most significant sources of magnesium are:

  • Salmon
  • Mackerel
  • Almonds
  • Cashews
  • Avocado
  • Halibut
  • Quinoa
  • Black beans
  • Dark chocolate
  • Swiss chard
  • Spinach
  • Pumpkin seeds
  • Legumes
  • Tofu
  • Chia and flax seeds
  • Whole grains
  • Bananas
  • Leafy greens
  • Soy milk
  • Oatmeal
  • Broccoli
  • Edamame
  • Peanut butter

Magnesium Supplements

You can choose some of these magnesium supplements to increase magnesium levels in the body:

  • Magnesium chloride oil – increases energy, soothes muscle pain, cures wounds, and boosts athletics performance.
  • Magnesium Orotate – contains orotic acid, which is beneficial for heart health.
  • Magnesium glycinate – regulated magnesium deficiency as it is easily absorbed.
  • Magnesium citrate – treats constipation and enhances digestive processes.
  • Magnesium Threonate – is easily absorbed in the body
  • Magnesium chelate – found in food

Potential Risks Of Magnesium

Magnesium overdose is unlikely, as the excess of magnesium will be eliminated through the urine. However, large doses of magnesium can lead to gastrointestinal issues like cramping, nausea, and diarrhea. Moreover, it can cause kidney issues, nausea, urine retention, low blood pressure, lethargy, depression, vomiting, cardiac arrest, and even death.

Even though magnesium supplements are safe, people taking antibiotics, diuretics, and heart medications should consult a healthcare professional before using magnesium supplementation.