Magnesium health benefits by Dr. Vikram Sharma

Do you know magnesium is such an important mineral but almost half of us don’t get adequate amount of magnesium in our daily intake. Magnesium is such as crucial mineral that a huge number of metabolic processes in our body depends on it. Whether it is muscle power, endurance, good mood, sound sleep, strong bones, fighting inflammation, boosting immunity and controlling sugar levels – magnesium plays a vital role.

Magnesium health benefits

Magnesium also plays an important role in maintaining your energy levels. In general, magnesium takes part directly or indirectly in hundreds of important bodily processes in the body. Though you get magnesium from the foods you eat and the fluids you drink – still, if your doctor thinks that you need more, he or she may suggest taking supplements.

What is the recommended daily intake of magnesium?

Experts suggest the following recommended daily allowance of magnesium (RDAs):

Children (infants to teenagers) – 30 mg – 410 mg / day (depends on the age and gender of the child)

Parents should discuss with their paediatrician regarding the amount of magnesium their kid should get.

Adult Male (below 30): 400 – 420 mg /day

Adult female: 310 mg / day (320 mg/day after age 30)

Pregnant women: 350 mg / day

Are You Getting Enough?

One in three people in India don’t get enough magnesium from their diet.  Dietary insufficiency or inadequacy may lead to deficiency and extremely low levels over a period of time. When this happens, people who are deficient may become prone to migraine, high blood pressure and type 2 diabetes. Those who drink alcohol, smoke and are older with digestive problems and type 2 diabetes are at an increased risk of magnesium deficiency due to either depletion of magnesium from their bodies or they don’t get or absorb sufficient amounts of magnesium through their diet.

Is It Possible to consume excess magnesium – What happens if you consume excess?

If you get excess magnesium and if you are healthy then your kidneys may flush excess through urine. However, if you really take excess magnesium, you may develop muscle cramps or have nausea and vomiting sensation. In addition, people who take antacids and laxatives are at risk of becoming sick due to excess consumption of magnesium.

If you think you could be at risk of magnesium deficiency owing to your lifestyle, then talk to your doctor regarding supplementation. If you have any neurological issue, your neurologist may cautiously warn you against taking supplemental form of magnesium – especially if you have a rare neurological condition called myasthenia gravis. Magnesium can make this condition worse.

What are the benefits of magnesium?

Magnesium health benefits: It helps in strengthening bones, preventing bone loss and degenerative bone disease such as osteoporosis.

Fights Inflammation – magnesium fights inflammation and thus prevents viral infections, arthritis, diabetes and heart disease.

Heart protective properties of magnesium – It helps in relaxing blood vessels and keeping blood pressure under control. It also boosts the levels of HDL cholesterol. Magnesium also helps lower the risk of irregular heartbeat, heart disease and heart attacks.

Prevents Migraines – Magnesium plays a vital role in controlling migraines and lower bouts and episodes of migraine. Experts attribute this to the property of blocking or lowering pain chemicals in the brain. If you are deficient, your neurologist may prescribe supplements.

Lowers Odds of Diabetes – Magnesium helps in regulating insulin hormone. Therefore, those who take sufficient amounts of magnesium through their diets are less likely to develop diabetes.

What are the good sources of magnesium?

Avocado, nuts and seeds, whole grains, dark leafy green, soy products, beans, are the rich sources of magnesium. If you want to know more about all the potential magnesium health benefits, then comment or write back to us…