Health Benefits Of Magnesium And Magnesium Rich Foods
What is the importance of magnesium for humans? Why is magnesium important for our health, and what are its benefits? Did you know that around 60 % of the population does not get enough Magnesium through their diet?
In today's post, you will also learn what are the symptoms of Magnesium deficiency, and which magnesium-rich foods you can add to your diet to boost your magnesium levels.
What is Magnesium and what is its function?
Magnesium is the 11th most abundant element in our bodies. Magnesium is utilized by all the cells of the human body and is thus supporting more than 300 enzymes.
Magnesium is one of the most abundant elements on the Earth. It actually contributes to 13% of the planet's mass. Furthermore, magnesium is the 3rd most abundant element in seawater.
Some functions of Magnesium include the support of energy production, DNA repair, maintenance of the electrical charge of cells, regulation of the production of neurotransmitters, calcium absorption, and many more.
Magnesium Deficiency Symptoms
As most of the Magnesium is being utilized by the cell it is difficult to detect Magnesium deficiency through a blood test.
What could be the impact of a Magnesium deficient diet? Some Magnesium Deficiency Symptoms include:
Fatigue:
Lower magnesium is associated with lower production of energy (ATP) by the cell, hence leading to tiredness, fatigue, and migraines.
Muscle cramps:
Magnesium supports muscle contraction, by balancing the nerve signaling initiated by calcium. With present Magnesium deficiency, muscle cramps, especially during sports activity and sometimes during the night, particularly in the calves and feet are very common. Other signs, include morning stiffness, PMS cramps, and sometimes cramps during ovulation. The release of the egg during ovulation is moved through the help of peristaltic-smooth muscle contraction, also supported by magnesium.
Irregular heartbeat:
Magnesium supports the household of Potassium (K), and the assimilation of Calcium.
Lower concentrations of magnesium and potassium in the blood have been related to heart arrhythmias. (1)
Calcium is involved in the contraction cycle of muscles, by reacting with the proteins actin and myosin which form the contraction apparatus of the muscles. Lower magnesium, may decrease the assimilation of calcium by the bone and increase its presence in the tissues and plasma. The input of calcium during the systole phase of the heart directly impacts its contraction. Too much or too little calcium would impair this process and for example, create irregular heartbeat. (2) (3)
High blood pressure:
People experiencing hypertension condition are usually getting prescriptions for calcium antagonists or calcium channel blockers in order to control their high blood pressure. Assuring adequate intake of magnesium through the diet supports the assimilation of calcium and prevents calcium from depositing in the tissues and blood vessels.
As a second point, magnesium supports the assimilation of potassium by the body. Increasing potassium, balances sodium and the retention of water in the plasma. Reduced plasma volume and free arterial flow lead to a reduction in blood pressure.
In order to maintain blood pressure stable usually a higher intake of 500 mg to 600 mg per day is being recommended. (4) (5)
Nervousness and inability to relax:
Magnesium supports the function of the adrenals, which are responsible for the release of adrenalin. It further supports the production of neurotransmitters like GABA and serotonin. Both neurotransmitters GABA and Serotonin have a relaxing function and counter stress and nervousness.
GABA is a neurotransmitter produced by the brain, whereas serotonin is produced by binding the amino acid tryptophan, available in foods like red meat (lamb and beef), also in cheese and nuts and seeds, especially in sesame, flax seeds, walnuts, and pistachio. Approximately 90 % of the serotonin is located in the Gastrointestinal (GI) tract. Serotonin is involved in the regulation of sleep, mood, appetite, and cognitive functions like learning and appetite control. (6)
Both neurotransmitters GABA and Serotonin have a relaxing effect and counter stress and nervousness. Studies conducted with rats have demonstrated that the dietary administration of Magnesium and Thiamine has significantly increased the levels of serotonin after a 4-week trial period. (7) One more point here, magnesium and thiamine are also used by the cell mitochondria for the production of ATP.
Constipation:
I will keep this point short. Magnesium supports the peristaltic/movement of the GI tract, which helps the digestion and the movement of food through the Gastrointestinal tract and thus prevents constipation.
Osteoporosis:
Osteoporosis is the weakening of the bone caused by a lack of calcium in the bone. Many old people refer to additional supplementation of calcium, whereas this is not necessary as calcium is so easy to obtain just through the diet unless you are a vegan and you do not consume any dairy. Providing adequate intake of Magnesium, Vitamins D, K2, and Omega 3 oil helps the assimilation of calcium by the bone and thus counters osteoporosis.
What factors cause magnesium deficiency
Are you at risk for Magnesium Deficiency? Here are some of the factors that may lead to magnesium deficiency:
- Low dietary intake
- Alcohol intake
- Low stomach acid
- Diet high in sugar
- Diet high in Calcium
- Low intake of potassium
- Stress
What are the health benefits of Magnesium?
Magnesium has numerous health benefits for our bodies. Having an adequate intake of Magnesium may help improve the quality of our lives by supporting our heart health, bone health, stress release, physical performance, and much more. Here is also a list of the major health benefits of magnesium you may want to know about:
- Improves sleep and mood
- Prevents heart problems
- Eases PMS cramps
- Treats muscle cramps
- Supports the cellular electric charge (balances the potassium household in cells)
- Stronger teeth and bones
- Stabilizes blood pressure
- Supports the activation of vitamin D (8)
- Balances Insulin (9)
- Supports the assimilation of calcium. Prevents calcification in the joints, blood vessels, kidneys
What is the Recommended Daily Intake (RDI) of Magnesium
Many experts and research recommendations for Magnesium intake in relationship to Calcium are set at a 1:2 ratio. Meaning that for every 100 mg of Calcium, you would need 50 mg of Magnesium.
Considering the daily consumption of dietary Calcium which usually lies at about 1000 Mg for the average American then, the average recommended daily intake of Magnesium should fall at 500 mg. Nevertheless, the recommendations set by authority institutions are relatively below this benchmark. (10) (11)
Here is a list of the official recommended daily intake for Magnesium issued by the European Food Safety Authority (12):
Infants 7 to 11 months: 80mg
Children 1 to 3 years: 170mg
Children 4 to10 years: 230 mg
Children 10 to 18: 300mg
Adult men: 350 mg
Adult Women: 300 mg
When do we need Magnesium supplements
When hindered to fully obtain our Magnesium through the diet and during periods of stress and high physical engagement we might be thinking of supporting our bodies with additional magnesium through supplements.
There are many different forms of Magnesium available at the local store or via online shops. If you are wondering what is the best form of Magnesium to go for here are some excellent options I would go for. you may already know, that as a supplement, magnesium comes in different forms, these however have different degrees of bioavailability and function. This point, I will definitely cover in another article.
- Magnesium Citrate — this type of magnesium is recommended for constipation relief. Here the Magnesium is bound to a citric acid.
- Magnesium Chelate — Chelated minerals are usually bound to an amino acid in order to form a complex which makes it easily absorbable by the body. There are many different forms of chelated minerals like copper, zinc, and calcium. In the case of Magnesium, the chelation is usually made possible with the help of the amino acid glycine, hence the name Magnesium Glycinate. Glycine is a semi-essential amino acid, which has many health benefits for our body. thus some extra Glycine is always welcome. Here you can find a good source of Magnesium Glycinate for your information.
- Magnesium Oil — Magnesium can be easily absorbed through the skin. Have in mind that when using magnesium oil, you may want to dilute it either in water, glycerin, or an oil of your choice (coconut, olive oil). The direct application of magnesium oil to the skin increases blood circulation in the applied area and may lead to a skin rash. Magnesium oil application is recommended for people with digestive and malabsorption issues. It may also be applied directly to knees and joints to relieve injury pain. Here is my favorite magnesium Oil.
What is the best time to take Magnesium supplementation?
Preferable time for taking Magnesium is when consuming Calcium-rich foods. In the evening before sleep or before physical activity. Consuming fat-rich foods, rich in vitamin D and K2 and Omega 3 fatty acids improve the absorption of Magnesium. Also, taking a glass of warm water enhanced with lemon juice and a teaspoon of apple cider vinegar before meal stimulates the release of bile salts and supports the digestion of proteins and fats and the absorption of vitamins and minerals in the small intestine. Actually, when looking at the list of Magnesium rich foods, you will already see that those foods already offer the perfect nutritional balance, high in healthy fats and many co-nutrients like Calcium and Potassium.
Magnesium Rich Foods
Having a balanced diet packed with a few nutrient-rich foods, should make it easier to obtain the required dietary amounts of magnesium. Here is a list of Magnesium rich foods and their content per 100g:
- sun-dried tomatoes — 194 mg/100g
- hemp seeds — 700 mg/100g
- flax seeds — 392 mg/100g
- pumpkin seed — 592 mg/100
- pistachios nuts — 109 mg/100g
- brazil nuts — 376 mg/100g
- dark chocolate (70–85% cocoa) — 228 mg/100g
- seeds sunflower seed kernels toasted — 129 mg/100g
- seeds sesame butter paste 362 mg/100g
- haselnuts — 173 mg/100g
- spinach — 79 mg/100g
- banana — 27mg/100g
Conclusion
Magnesium is one of the most abundant minerals in our body, utilized by over 300 enzymatic reactions. Magnesium supports the assimilation of Calcium. The mitochondria use it for energy production. Magnesium maintains potassium levels and stable blood pressure. Magnesium supports the relaxation of muscles, thus relieving cramps, including PMS cramps. By supporting the production of neurotransmitters, magnesium reduces stress, and migraines and improves sleep.
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Medical Disclaimer:
The content in this article is for informational and educational purposes only. It is not intended to provide medical advice or to substitute advice or treatment from a personal physician. All readers of this content are advised to consult their doctors and qualified health professionals regarding specific health issues. Neither I nor the author of this content takes responsibility for possible health consequences of any person reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program.
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