Magnesium is one of the most crucial minerals that our body requires, and it significantly contributes to our overall well-being. It is overshadowed by more recent favourites such as calcium and vitamin D, yet silently works to provide over 300 enzymatic processes in the body. From helping muscle functioning to stress and sugar management, magnesium can indeed be an unsung wellness hero.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares why magnesium is important to our health and how we can make sure we are getting enough of it.
1. Maintains Muscle and Nerve Function
Magnesium is essential for effective contraction and relaxation of muscles, including the heart. A deficiency may cause muscle spasms or cramps, or even an irregular heartbeat. It also regulates the flow of signals between the body and brain through the control of neurotransmitters, which are chemicals transmitting messages in the nervous system.
2. Maintains Bone Health
Although calcium always seems to steal the show for bone health, magnesium has a crucial supportive function. It assists in the activation of vitamin D, which is vital for calcium absorption. Research has suggested that patients with greater magnesium intake have superior bone density and lower osteoporosis risks.
3. Maintains Blood Sugar Levels
Magnesium has a central role in the metabolism of insulin and the regulation of glucose. Deficiency in magnesium has been known to trigger insulin resistance and type 2 diabetes. A diet with foods high in magnesium can enhance insulin sensitivity and assist in blood sugar control, particularly in individuals with prediabetes or metabolic syndrome.
4. Regulates Blood Pressure and Cardiovascular Health
Magnesium aids in keeping blood pressure at normal levels by relaxing blood vessels and enhancing blood flow. It also minimizes inflammation and stops calcium deposits in the arteries. Deficiency may promote cardiovascular diseases such as hypertension, stroke, and heart attacks.
5. Enhances Sleep Quality
Magnesium contributes to the activation of the parasympathetic nervous system, which is in charge of making the body relax and feel calm. It controls the melatonin hormone, responsible for directing sleep-wake periods. Magnesium deficiency results in insomnia or sleep disturbances. Adding magnesium will contribute to enhancing both sleep quality and longevity.
6. Relieves Anxiety and Maintains Good Mental Health
Magnesium is also important for mood and brain function. It affects the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the body’s stress response. Magnesium deficiency can trigger anxiety, depression, and other neuropsychiatric diseases. Supplementation has been of some benefit in alleviating mild anxiety symptoms and improving mood.
7. Averts Migraines
Chronic migraine patients usually have low magnesium levels. Magnesium is thought to decrease the frequency and severity of migraines by avoiding the overstimulation of nerves in the brain and maintaining efficient neurotransmitter function. Magnesium supplements are suggested by some physicians as part of a migraine prevention regimen.
8. Facilitates Energy Production
Magnesium plays a crucial role in producing ATP (adenosine triphosphate), the body’s main energy currency. It is not possible for the body to convert food into usable energy without adequate magnesium, which could cause fatigue and drowsiness.
9. Relieves Symptoms of PMS
It is common for many women to feel bloated, have mood swings, cramps, and get tired during their menstrual cycle. Magnesium regulates hormones and alleviates inflammation, which can calm these symptoms. Studies even indicate that the combination of magnesium and vitamin B6 is especially effective in alleviating symptoms of premenstrual syndrome (PMS).
Best Sources of Magnesium
In order to have sufficient magnesium content, have the following foods in your regular diet:
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Leafy green vegetables (spinach, kale)
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Whole grains (brown rice, quinoa, oats)
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Legumes (black beans, chickpeas, lentils)
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Bananas and avocados
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Nuts and seeds (pumpkin seeds, almonds, sunflower seeds)
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Dark chocolate
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Dairy products and tofu
The Bottomline:
Magnesium is literally a powerhouse mineral that benefits numerous systems in the body. Though it is so vital, magnesium deficiency is fairly rampant because of a bad diet, stress, and some drugs. Adding magnesium-dense foods and, if needed, supplements can make a huge difference in your health and energy level. If you happen to feel symptoms such as fatigue, muscle spasms, or mood swings, then it might be time to examine your magnesium levels more carefully.
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
