Magnesium … An important mineral with lots of benefits

All we hear these days is: take supplements with magnesium, eat foods that contain it, magnesium is good for this, magnesium is good for that.

But why??? What is the magnesium superpower??

Let’s share some secrets with you.

Magnesium is an abundant mineral in our body. We do not produce it in our body, but we take it from foods. Legumes, nuts, seeds, whole grain, green leafy vegetables, milk, yogurt and other milk products give us the daily needed amount of this mineral.

How many magnesium we need?

The daily intake is different for people of different ages.

What is the role of this mineral in our body?

Magnesium is extremely necessary for our body.

1. It is essential for healthy bone formation. Improves bone health in two ways:

-indirectly: regulates the levels of calcium and vitamin D;

-directly: improves bone crystal formation, increases bone density and lowers the risk of osteoporosis in females after menopause.

2. Plays an important role in glucose control and insulin metabolism. People with high magnesium in their diet have a lower risk for typ-2 diabetes.

3. Researchers have found that magnesium plays an important role in heart health. Magnesium deficiency increases a person’s risk of cardiovascular problems and is common in people with congestive heart failure. Doctors recommend magnesium during the treatment of congestive heart failure to reduce the risk of arrhythmia and to lower the risk for stroke.
4. Migraine headache is a major problem. Magnesium affects neurotransmitters and restricts blood vessel constriction (factors linked to migraine). A person with migraine has lower levels of magnesium than a person that does not have migraine. The therapy with magnesium may be useful for preventing migraine (400 mg – 500 mg per day).
5. It improves premenstrual syndrome symptoms. Combined with the vitamin B6 it helps to reduce bloating, mood changes and breast tenderness.
6. Plays an important role in the fight against mood disorders. This is due to the activity in the hypothalamic-pituitary-adrenal axis.

Some people have gastro-intestinal disorders. They suffer from constipation. Usually a mild laxative such as magnesium is very useful in this case.

For these reasons and many more you should eat foods that give you the amount of magnesium.

People that are in diet, people that don’t eat foods that contain magnesium after a while show signs of deficiency. Normally kidneys regulate the level of magnesium in our body. Low intake means low excretion. Kidneys limit the amount of magnesium lost in urine. However some health conditions (Crohn’s disease, celiac disease, alcoholics), the age, sports (sweats a lot) and the lower intake of magnesium for long periods, lead to deficiency.

Symptoms of deficiency are:

1. Loss of appetite.
2. Nausea.
3. Vomiting.
4. Fatigue.
5. Weakness.
6. Muscle cramps.
7. Seizures.
8. Abnormal heart rhythm.

What people with magnesium deficiency have to do?

In case of deficiency people should take daily supplements of magnesium. They are very helpful and useful. Supplements contain magnesium salts. Our body absorbs different salts in different way and amount. Based on the purpose that you are going to take magnesium you should choose the right salt of it.

For example if you want to use it as a laxative, you should choose the form that is less absorbable. If you want to increase the amount of this mineral in your body you should take the most absorbable salt.

Magnesium:

• citrate is one of the most common magnesium formulations. It is easily and well absorbed in the digestive tract.
• oxide is poorly absorbed in the digestive tract. We use it to treat constipation, heartburn and indigestion.
• chloride it is well absorbed in the digestive tract. We use it to treat low magnesium levels, heartburn and constipation.
• lactate is a salt formed by the bond between magnesium and lactic acid. It is well absorbed and it is gentle with the digestive system compared to other types of magnesium salts.
• taurate plays an important role in regulating blood sugar and supports healthy blood pressure.
• L-threonate is easily absorbed. Animal studies show that this is the most effective salt for increasing magnesium concentrations in brain cells. We use it for its potential brain benefits and may help manage certain brain disorders (depression, memory loss ecc).
• sulfate is usually used as a laxative. It has an unpleasant taste.
• glycinate is easily absorbed and has calming properties. It may help to reduce anxiety, stress, depression and insomnia.
• orotate promotes heart health.