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What is Magnesium Good For?

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Magnesium is one of the most important minerals for the body and brain. But what is it and what is it good for? Find out what magnesium is good for, here.

Magnesium is a mineral not usually spoken about. However, it is a mineral that plays a role in the function and protection of over 300 enzyme reactions in the body. It helps maintain the function of muscles and nerves, as well as regulating blood pressure and supporting the immune system. However, despite its list of greats, what is magnesium good for? In this article we will be exploring all there is to know about magnesium.what is magnesium good for

What is magnesium?

Magnesium, quite simply, is crucial the healthy function of the body. The mineral also helps to keep the blood pressure at a normal level, as well as keeping the heart rate steady and the bones nice and strong.

What is magnesium good for?

There are many benefits to taking magnesium. Getting enough magnesium can help to prevent chronic diseases such as Alzheimer’s and type diabetes. Other benefits include:

Bone Health

Of course, there is another mineral that plays a big part in the function of healthy bone structure, calcium. But magnesium is also essential to the healthy growth of bone formation. Magnesium helps bone formation by regulating the calcium and vitamin D levels in the body, which are vital for bone health.

Diabeteswoman taking blood pressure

There have been scientific tests to show that high magnesium levels in the body may lower the risk of type 2 diabetes. This is due to the role magnesium has to play in the control of glucose and insulin metabolism.

If you have low levels of magnesium in the body, this can affect the resistance your body has to insulin, which is a condition that develops before the stages of type 2 diabetes.

Premenstrual syndrome

Premenstrual syndrome (PMS) is widely connected to vitamins, especially when it comes to improving symptoms. However, it has been suggested that taking magnesium supplements alone with others such as vitamin B6 can improve the symptoms of PMS. It has been suggested that magnesium works to reduce breast tenderness, mood swings, and bloating.

Cardiovascular health

It is no surprise that the body needs magnesium to support the muscles, which also includes the heart. Magnesium supplements can help lower high blood pressure levels, as well as lowering the risk of heart disease and stroke. There are studies that reveal people who suffer with congestive heart failure also suffer from low levels of magnesium.

Migraines

Migraines can be a pain at the best of time and often cause one to feel nauseous and become sensitive to light and noise. There has been research to suggest that those who suffer from migraines are more likely to be low in magnesium than to those who don’t.

It is suggested that magnesium works to provide relief from migraine attacks and in some instances works more efficiently than other over the counter pain relief.

magnesium rich foods

Magnesium rich foods

There are many foods that are great sources of magnesium which are easy to incorporate in your diet to make sure you are getting all the benefits of magnesium:

  • Almonds
  • Cashews
  • Peanuts
  • Flaxseeds
  • Pumpkin seeds
  • Edamame beans,
  • Lima beans
  • No or low-fat milk
  • Low-fat yoghurt
  • Dark chocolate

 

How much magnesium do I need a day?

The recommended daily allowance of magnesium should also include the amount you take in supplements. It is crucial if and when taking supplements that you do not exceed your RDA in case of over exceeding the amount.

Children

  • 1-3 years = 80mg per dau
  • 4-8 = 130mg per day
  • 9-13 = 240mg per day

Females

  • 14-18 = 360mg per day
  • 19-30 = 310mg per day
  • 31 years and above = 320mg per day

If women are pregnant or breastfeeding the amounts may vary, and this should be enquired about through your doctor.

Men

  • 14-18 = 410mg per day
  • 19-30 = 400mg per day
  • 31 years and above = 420 per day

Always been careful when taking any form of supplements. Overdosing on certain vitamins can cause detrimental affects on the body. If you consume too much magnesium you could start to feel sick, have diarrhoea, low blood pressure, feel overwhelmingly tired, and weak. Very high doses of magnesium can be fatal, so it is always wise to seek medical and professional opinion, before taking any vitamins.

Now, that is our guide to magnesium and what it’s good for. If you want to learn about more vitamins the body needs for healthy and balanced functioning, then why not take a look at our article on 10 of the best vitamins for women, next?

Sources:

healthline.com/nutrition/magnesium-benefits

https://www.webmd.com/diet/supplement-guide-magnesium

https://www.medicalnewstoday.com/articles/286839#recommended-daily-intake

https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food#:~:text=In%20general%20rich%20sources%20of,400%2D420%20mg%20per%20day.

https://www.webmd.com/diet/supplement-guide-magnesium

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