Most people know of magnesium supplements and have likely been advised to take them. But have you ever wondered why you need it in the first place?
You might recall during chemistry lessons that magnesium is an element with the atomic number 12 on the periodic table. It’s also an essential nutrient for the human body, playing a crucial role in many biological processes.
Magnesium helps with muscle and nerve function, ensuring heart health, and regulates levels of blood sugar and pressure. It also aids in the production of protein, bone and DNA.
It’s not an exaggeration to say that without magnesium, you wouldn’t exist.
One’s daily recommended intake of magnesium varies depending on age, biological gender, and pregnancy status. The ministry of health advises the following:
Magnesium can be obtained from food and nutrition supplements, while certain medications, such as those for an upset stomach, may contain high levels, too.
Foods that are rich in magnesium include whole grains; dark, leafy vegetables; low-fat milk and yoghurt; proteins such as seafood, lean meats, poultry and eggs; legumes; and nuts, seeds and soy products.
A lack magnesium, or deficiency, can lead to the following symptoms:
- muscle twitches and cramps
- loss of appetite
- nausea and vomiting
- fatigue
- muscle weakness
- muscle spasms
- tremors
- pins and needles
- hyperexcitability
- irregular heartbeat
Those who are more susceptible to deficiency include:
- those with gastrointestinal conditions such as Crohn’s or celiac disease: The absorption of magnesium is reduced owing to abnormalities with the gastrointestinal system – more so if the person undergoes surgery to remove the bowels;
- those with pre- or type-2 diabetes: They may lose more magnesium in their urine compared with normal individuals;
- those with long-term alcohol dependence: This is due to their poorer nutritional status, gastrointestinal issues, fatty stools, pancreas inflammation, poor kidney function, excess magnesium excretion in the urine, and/or liver diseases;
- the elderly: Older people generally have lower levels of magnesium because, as humans age, magnesium absorption decreases and excretion from the kidneys increases.
To supplement or not?
Researchers have identified potential health benefits of magnesium supplements. Although the scientific evidence thus far is not concrete, the general consensus is that there’s no harm in taking these if you can afford them.
Magnesium supplements might prove beneficial for the following conditions:
1. High blood pressure and heart diseases
Magnesium supplementation for up to 26 weeks in 545 study participants with hypertension resulted in a small reduction (2.2 mmHg) in diastolic blood pressure.
While this is not a huge enough improvement to warrant stopping medication, experts nevertheless recommend a diet that contains high levels of magnesium-rich fruits and vegetables, as well as other nutrients.
2. Type-2 diabetes
Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the role it plays in blood-sugar metabolism. Low levels of magnesium could worsen insulin resistance, a condition that often precedes diabetes.
Diabetes can further lead to increased urinary losses of magnesium, and the subsequent inadequacy might worsen diabetes control.
3. Osteoporosis
Magnesium is important for healthy bones. People with greater intakes have higher bone-mineral density, which is important in reducing the risk of fractures and osteoporosis, especially among postmenopausal and elderly women.
4. Migraines
Those with migraine headaches might have low levels of magnesium, and studies have found that supplements can modestly reduce the frequency of attacks.
Still, if you suffer from frequent migraines, the best course of action would be to consult your health professional.
This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.