The main properties of magnesium include regulation of muscle and nervous system function, blood sugar levels, and blood pressure. Magnesium also helps to form protein, bone mass, and DNA.
The amount of magnesium
required daily depends mainly on age and sex. In that sense, men and pregnant
women have an increased need for this mineral.
It is advisable to reach the nutritional recommendations through the diet with the consumption of foods rich in magnesium.
Thus, it is not necessary to resort to superfoods
since this mineral can be found in green leafy vegetables, legumes, nuts,
seeds, whole grains, dairy products, and fortified foods.
In case of deficiency,
nutrient absorption problems, or other specific circumstances, magnesium
supplements can positively affect health.
Athletes and the elderly are two of the population groups with the highest incidence of magnesium deficiency.
Still, gastrointestinal diseases and type 2 diabetes are
also pathologies that can cause a deficit of this nutrient.
Magnesium Benefits
The health benefits of
magnesium are comprehensive, precisely because of the participation of this
nutrient in many reactions of the body.
Magnesium for bones: This nutrient contributes to their maintenance in normal conditions. Hence, magnesium is often used for bone pain or in situations of wear and inflammation of bone structures.
In that sense, some studies point to the possible benefits of magnesium for osteoarthritis. It has also been observed that people with a higher intake of this nutrient have more bone density, a determining factor in reducing the risk of bone fractures and osteoporosis.
In that sense, likely increased consumption of foods rich in this
mineral or food supplements with magnesium can help women to improve their bone
density.
Taking magnesium for bones and joints is also common in athletes, as they often suffer from premature wear.
The benefits of collagen are often combined with magnesium for
this purpose by taking food supplements that include these two nutrients.
Magnesium for teeth: Magnesium and teeth are closely linked because of the role played by this mineral, together with calcium, in their formation.
In this
sense, it is known that this nutrient contributes to the maintenance of teeth
in normal conditions.
Magnesium for the brain: Among the effects of magnesium on the brain is that it is
a vital mineral for normal psychological function.
To be able to carry out
cognitive processes such as attention, perception, memory, thinking, language,
and learning.
Magnesium for sleep: Different studies point out that magnesium helps to sleep
and achieve a deep and restful rest.
This is because this
mineral contributes to the normal functioning of the nervous system and
activates the mechanisms to calm and relax the body and mind.
On the contrary,
magnesium deficiency has been linked to sleep problems and insomnia.
Magnesium for
depression and anxiety: Magnesium is good
for anxiety and depression because it plays a vital role in the nervous system.
Scientific research
suggests that this benefit of magnesium is due to its ability to stimulate
neurotransmitters that induce calm and relaxation.
In addition, anxiety, depression, and mental confusion may be symptoms of magnesium deficiency.
In
parallel, certain studies indicate that this mineral could reinforce the action
of conventional antidepressant treatments and, possibly, be a therapeutic
option in the management of anxiety.
Magnesium for sports performance: Magnesium contributes to the normal functioning of muscles, reduces tiredness and fatigue, and participates in the formation of proteins, essential for building and maintaining muscle mass.
All these benefits make it a necessary nutrient
for those who practice sports.
Magnesium for tiredness: Taking magnesium for exhaustion can be effective in
fatigue, weakness, and lack of energy. All of them are symptoms of a deficiency
of this mineral.
Magnesium for defenses: Magnesium contributes to a healthy immune system. That is why the benefits of zinc and magnesium are often combined in the same food supplement, together with vitamin C.
This is because both vitamin C and zinc
support the normal functioning of the immune system and the protection of cells
against oxidative damage.
Magnesium for constipation: The relationship between magnesium and constipation lies in the role this mineral play in intestinal transit.
Specifically, it promotes the passage of stool through the
intestines and is also used to mobilize and encourage the evacuation of the
fecal matter before medical procedures.
Magnesium for digestion: Magnesium neutralizes stomach acids, thus reducing
symptoms of heartburn and indigestion.
Magnesium for insulin resistance: Magnesium contributes to normal energy metabolism. That is, in the process by which cells convert nutrients into energy.
In that respect, a higher intake of magnesium
would improve insulin sensitivity, which refers to the ability of muscle and
liver cells to adequately absorb sugar from the bloodstream.
At the same time, it
should be noted that insulin resistance can lead to a more significant loss of
this nutrient. This role of magnesium in the body could also have benefits in
people with type 2 diabetes and its prevention.
Magnesium for high
blood pressure: Different studies
suggest that magnesium can reduce blood pressure, so its consumption would
positively affect cardiovascular health.
Magnesium as an anti-inflammatory: Having low magnesium levels is related to chronic inflammation, which is a trigger for premature aging, obesity, and various diseases.
Having adequate magnesium
levels is essential to prevent chronic inflammation, which is a determinant
factor for premature aging, obesity, and multiple conditions.
Magnesium for premenstrual syndrome: Magnesium has been shown to improve mood, water retention, and other symptoms of premenstrual syndrome.
Precisely because of its effect on fluid retention, magnesium's
perception helps to lose weight.
This is because, by
reducing swelling, there is a reduction in body weight, which translates into
fewer kilos on the scales. However, this is not fat loss.
Magnesium for the skin: This mineral is necessary to maintain a healthy skin barrier and combat skin dryness.
Together with collagen and hyaluronic acid, it
plays a crucial role in the appearance of the complexion.
Magnesium for the prostate: Some studies have suggested that low levels of this nutrient may predispose to prostate problems.