What are the benefits of magnesium? What Does Magnesium Do?

Magnesium is an essential mineral that the body does not produce. Since the body does not produce it, you must obtain it through nutrition. This mineral; It is necessary for important body functions such as regulating your blood sugar, contracting your muscles, keeping your nerves working and maintaining your blood pressure. Therefore, you need to consume optimal amounts of this nutrient through foods or supplements every day. Although magnesium is found in a variety of foods such as beans, vegetables and seeds, most people’s diets are very low in magnesium and this can negatively affect your health.

What is Magnesium?

Magnesium; It plays a role in more than 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction. Low magnesium levels, type 2 diabetes, heart disease, osteoporosis and may cause various health problems such as migraine.

Although many whole foods, such as green leafy vegetables, legumes, nuts and seeds, contain magnesium, two-thirds of people cannot meet their magnesium needs through diet alone. This valuable mineral is found in 10 different types in the body. 10 different types of magnesium can be listed as follows:

• Magnesium Citrate: Magnesium citrate is a form of magnesium bonded with citric acid. This acid occurs naturally in citrus fruits and gives them their sour, sour taste. It is one of the most popular types of magnesium supplements. It is easily absorbed by your body. It is mainly used to raise magnesium levels and treat constipation.
• Magnesium Oxide: It is a salt formed by the combination of magnesium and oxygen. This type is not generally used to prevent or treat magnesium deficiencies. Because some studies report that it is poorly absorbed by your digestive system. Magnesium oxide; It may help relieve digestive complaints such as heartburn and constipation.
• Magnesium Chloride: It is a magnesium salt containing chlorine that bonds well with other elements, including sodium and magnesium, forming salts. It is used to treat heartburn, constipation, and low magnesium levels.
• Magnesium Lactate: It is the salt formed as a result of the combination of lactic acid with magnesium. Essentially, it is used as a food additive to regulate acidity and fortify foods and beverages. It is not preferred for use as a food supplement.
• Magnesium Malate: It contains malic acid, which is found naturally in foods such as fruit and wine. This acid has a sour taste and is often added to add flavor or acidity to food. Research shows that magnesium malate is very well absorbed in the digestive tract, making it a great option for replenishing your magnesium levels. It may have less laxative effects than other forms. It is sometimes recommended for chronic conditions such as fibromyalgia. However, more scientific evidence is needed to support this.
• Magnesium Taurate: It contains the amino acid taurine. It may be the best form for controlling high blood sugar and high blood pressure, but more studies are needed.
• Magnesium L-threonate: It is a salt formed by mixing threonic acid, a water-soluble substance obtained by the metabolic breakdown of magnesium and vitamin C. It may support brain health. It may help treat disorders such as depression, Alzheimer’s, and memory loss. Still more study is needed.
• Magnesium Sulfate: It is formed by the combination of sulfur, magnesium and oxygen. It is commonly known as Epsom salt. It is white with a texture similar to table salt. It can be supportive to treat stress and aching muscles. However, better quality research is needed to support its use.
• Magnesium Blicinate: It consists of elemental magnesium and the amino acid glycine. Animal studies show that glycine alone may help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. Magnesium glycinate is easily absorbed and may have calming properties. It is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its effectiveness for such conditions is limited.
• Magnesium Orotate: It contains orotic acid, a natural substance that plays a role in making the body’s genetic material, including DNA. It may support your heart health by improving energy production in your heart and blood vessel tissues.

What are the Benefits of Magnesium?

Often overlooked, magnesium is one of the seven essential micronutrients that the human body requires in significant amounts. From maintaining heart health, bone health, and metabolic health to managing stress and promoting sleep, magnesium is an essential part of a healthy diet. Despite its importance, many people do not get enough magnesium in their diet. This leads to deficiencies linked to various health complications. Magnesium is important for maintaining your overall health and well-being. Magnesium benefits are as follows:

Heart Health

Magnesium is important for keeping your heart healthy and strong. It helps your heart beat regularly. It controls your blood pressure and manages your cholesterol. Additionally, magnesium may help lower multiple cardiovascular risks, such as the following.

Bone Health

It is critical for keeping bones healthy. It helps strengthen bones and stay strong as we age. Not getting enough of this mineral may increase your chances of developing osteoporosis, a condition that makes bones both weak and easy to break. In fact, approximately 50-60% of the magnesium in the body is stored within the bones. The skeletal system acts as a reservoir of magnesium. However, as we age, reservoir capacity decreases and decreases by almost half over the course of a lifetime. Therefore, the need for supplements may increase as we age.

Metabolic Health

It helps the body use protein and fat and control the amount of sugar in the blood. Having adequate magnesium intake may reduce the risk of developing Type 2 diabetes. Magnesium helps the body better use insulin, which is important for controlling blood sugar. Magnesium affects many enzymes and enzymatic reactions in the human body.

Regular Sleep

Studies have found that magnesium is important in helping us enjoy deep, satisfying sleep. It does this by controlling special chemicals in your brain that are linked to sleep. If you have trouble sleeping, talk to your doctor about whether taking a magnesium supplement at night could help improve your sleep quality.

Stress Management

It helps reduce the stress hormone cortisol in the body. It helps you relax and deal with stress appropriately. If you often feel stressed, you may not have enough magnesium. This can make you more likely to feel anxious and sad. Magnesium also plays a role in supporting brain health by supporting the blood-brain barrier, which acts as a protective shield against harmful factors such as neurotoxins.

Migraine

If you experience migraine headaches, you know that they can be very painful, make you feel sick and nauseous, and make you sensitive to light and sound. Some scientists think that people who suffer from migraines may not have enough magnesium in their bodies. Additionally, some studies suggest that taking magnesium supplements migraine suggests it may help relieve headaches.

Digestive Health

It plays a key role in helping the digestive system function well. It helps break down your food and help your body absorb nutrients into your bloodstream. It can also make going to the toilet easier by relaxing your stomach muscles and bringing in water to soften the stool.

Healthy Muscle Functions

Magnesium plays a role in muscle function by helping your muscles contract and relax. It can also prevent your muscles from cramping and feeling tired. People who exercise a lot, such as athletes, may feel better and have more energy if they follow a magnesium-rich diet or take magnesium supplements.

What Does Magnesium Do?

It is necessary for many processes in the body, such as the proper functioning of muscles and nerves, keeping blood sugar and pressure at the correct levels, and making proteins, bones and DNA. Along with all this, it plays an important role in energy production in the body. Thus, it contributes to reducing fatigue. It also supports the proper functioning of the immune system. This provides protection against infections. It is also necessary to maintain bone health and reduce the risk of osteoporosis. It also helps maintain mental health by balancing stress and anxiety levels.

Magnesium Deficiency

Muscle cramps, fatigue, headache, loss of appetite, nausea, irritability, and concentration disorders are among the symptoms of magnesium deficiency. Long-term magnesium deficiency can lead to more serious health problems such as muscle weakness, decreased bone density, heart rhythm disorders, blood pressure irregularities and diabetes. The cause of magnesium deficiency can often be conditions such as unbalanced diet, use of certain medications, stress, excessive caffeine intake or gastrointestinal diseases. Especially the elderly, pregnant women, athletes and people with chronic diseases are at risk of magnesium deficiency. Therefore, it is important to include magnesium-rich foods such as green leafy vegetables, nuts, seeds, whole grains, fish and legumes in the diet and use magnesium supplements when necessary.

Recognizing the symptoms of deficiency and taking precautions is of critical importance, especially for bone health, nervous system functions, muscle functioning and heart health. Consulting a doctor to measure magnesium levels with a blood test and starting appropriate treatment is the most effective way to maintain long-term health.