What is the Function of Magnesium?
What is the Function of Magnesium? Magnesium is a mineral that plays several important roles in the body, such as regulating nerve function, relieving muscle pain, preventing osteoporosis, relieving heartburn, and controlling blood sugar levels. Watch video>>
Magnesium can be found in various foods such as seeds, peanuts, oats, bananas, or milk, and its daily intake recommendation varies according to age and gender, although it is easily achieved when one has a balanced and varied diet.
However, in some cases, supplementation may be necessary, which can be done through multivitamin supplements or with a single magnesium supplement, which must be prescribed by a doctor or nutritionist.
The main indications of magnesium for health are:
1. Improving physical performance
Magnesium is a mineral that participates in muscle contraction and relaxation. Some studies have shown a positive association between magnesium and muscle performance, including increased muscle strength and endurance.
2. Prevent osteoporosis
Magnesium is related to the bone formation process and influences the activity of the cells responsible for bone formation. In addition, it also affects the concentration of parathyroid hormone and vitamin D, which are essential for regulating the bone formation process.
3. Help control diabetes
Magnesium participates in glucose metabolism, favoring the secretion and action of insulin, improving the sensitivity of cells to this hormone, regulating blood sugar and, therefore, controlling diabetes. Watch the video about Diabetes >>
4. Prevent migraines
Magnesium could help prevent or reduce the symptoms of migraines. A deficiency of this mineral in the body has been associated with factors that promote this type of headache, such as the release of neurotransmitters and vasoconstriction.
5. Improve mood
Magnesium helps improve mood and reduce the risk of depression, as it participates in several functions of the central nervous system. Low levels of magnesium in the body are associated with an increased risk of depression and a decrease in the production of serotonin, a neurotransmitter that helps reduce anxiety, maintain mental health and control mood swings.
6. Relieve heartburn and improve digestion
Magnesium is used in several medications to relieve stomach acidity, such as antacids, as it neutralizes gastric acid and can be beneficial in the treatment of diseases such as gastroesophageal reflux or laryngopharyngeal reflux.
In addition, this mineral is important for the proper functioning of the muscles of the digestive tract, as it helps to relax the pyloric sphincter, which is the structure that separates the stomach and intestine, favoring the emptying of stomach contents.
7. Sleep better
Magnesium supplementation by older people can help improve sleep and combat insomnia and other sleep disorders. It is not yet known how magnesium participates in this sleep process, but it is believed that it may be due to the fact that elderly people have a higher risk of magnesium deficiency as a consequence of decreased bone mass and lack of appetite, which leads to endocrine dysregulation, altering the sleep-wake cycle and causing the appearance of symptoms associated with insomnia.
8. Reduce blood pressure
Magnesium could help lower blood pressure, however the mechanism by which this happens is still unknown. It is believed that magnesium regulates blood pressure by relaxing blood vessels and reducing circulating volume. In addition, it also has anti-inflammatory properties that help reduce oxidative stress, reducing the risk of cardiovascular disease.
In addition, magnesium is a mineral that is needed in greater quantities during pregnancy, helping to prevent pre-eclampsia and to promote the proper development of the baby.
Where to find
Magnesium can be found naturally in foods or consumed in the form of a supplement, which should be prescribed by a doctor or nutritionist.
1. Foods rich in magnesium
Foods rich in magnesium are usually also rich in fiber, the main ones being whole grains, legumes and vegetables.
Legumes, such as beans and lentils;
Whole grains, such as oats, whole wheat and brown rice;
Fruits, such as avocado, banana and kiwi;
Vegetables, especially broccoli, pumpkin
green leaves, such as kale and spinach;
Seeds, especially pumpkin and sunflower seeds;
Oilseeds, such as almonds, hazelnuts, Brazil nuts, cashew nuts, peanuts;
Milk, yogurt and other derivatives;
Others: coffee, meats and chocolate.
In addition to these foods, some processed products are also fortified with magnesium, such as breakfast cereals or chocolate drinks, and although they are not the best option, they can also be used in some cases.
2. Magnesium supplement
Supplementation should be prescribed by a doctor or nutritionist, and is mainly recommended when a deficiency of this mineral is identified. It is essential that magnesium is used according to the doctor or nutritionist’s instructions, as the recommended dose depends on the cause of the deficiency. In addition, excess magnesium can cause nausea, vomiting, hypotension, drowsiness, double vision and weakness.
Therefore, it may be recommended to use a multivitamin supplement that contains magnesium or a specific supplement, which is normally used in the form of magnesium chelate, magnesium aspartate, magnesium citrate, magnesium lactate or magnesium chloride.
In general, a healthy and balanced diet is enough to obtain the daily magnesium recommendations.