Magnesium is an essential mineral that plays a key role in many physiological processes in the human body.
It is necessary for the normal functioning of the nervous and muscular systems, participates in the formation of bone tissue, and is important for maintaining heart health.
Magnesium also affects energy levels, helps regulate the levels of other minerals, and plays a role in protein synthesis, DNA, as well as in the processes of cell division and growth.
It also helps maintain the structural foundations of bones, is necessary for the synthesis of the antioxidant glutathione, and helps maintain normal blood glucose levels.
Magnesium is involved in over 300 biochemical reactions.
Beneficial Properties
Calcium absorption. It provides a balance between calcium and phosphorus, which is necessary for the proper formation of bones and teeth.
Reduction of stress and anxiety levels. Studies show that adequate magnesium intake is associated with improved mood and reduced symptoms of depression.
Improvement of sleep quality. It helps relax muscles and promotes the production of melatonin, a hormone that regulates the sleep cycle.
Heart health. It helps normalize blood pressure and improve heart function.
Antioxidant properties. It helps protect cells from oxidative stress and damage.
Blood sugar control. Studies show that adequate magnesium levels can improve insulin sensitivity.
Headaches and migraines. Some studies suggest that it may reduce the frequency and intensity of migraines.
Improvement of memory and cognitive functions. Studies show that it plays a role in neuroplasticity and learning.
Daily Requirement and Sources
The daily requirement for magnesium can vary depending on age, gender, and level of physical activity.
On average, adult men are recommended to consume about 400–420 mg of magnesium per day, while adult women should aim for 310–320 mg.
Pregnant and breastfeeding women have an increased requirement for magnesium, which is approximately 350–360 mg per day.
To ensure adequate magnesium levels in the diet, it is important to include foods rich in this mineral. The main sources of magnesium on a keto diet are:
- Leafy green vegetables, such as spinach and beet greens.
- Nuts and seeds, including almonds, pumpkin seeds, and sesame.
- Avocado and dark chocolate are also good sources of magnesium.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Options on iHerb:
Options on iHerb:
| Product | Price, $ |
|---|---|
| 16.77 | |
| 23.88 | |
| 19.11 | |
| 17.05 | |
| 18.08 | |
| 20.51 | |
| 38.58 | |
| 8.46 | |
| 40.93 |
Options on iHerb:
| Product | Price, $ |
|---|---|
| 10.08 | |
| 6.32 | |
| 9.49 | |
| 16.84 | |
| 28.43 | |
| 29.49 | |
| 17.61 | |
| 9.67 | |
| 29.58 | |
| 15.74 |
Options on iHerb:
Options on iHerb:
Options on iHerb:
| Product | Price, $ |
|---|---|
| 9.76 |
Options on iHerb:
| Product | Price, $ |
|---|---|
| 69.58 | |
| 38.89 | |
| 38.89 | |
| 110.97 | |
| 40.81 | |
| 42.29 | |
| 56.28 | |
| 33.35 | |
| 65.19 |
Options on iHerb:
| Product | Price, $ |
|---|---|
| 11.92 | |
| 21.47 | |
| 14.82 | |
| 18.43 | |
| 17.45 | |
| 7.04 | |
| 13.56 | |
| 8.38 | |
| 22.13 |
Symptoms and Consequences of Deficiency
Magnesium deficiency is a common issue that can manifest in a variety of symptoms.
A lack of magnesium in the body can lead to neurological and muscle disorders, as this mineral is essential for the proper functioning of the nervous and muscular systems.
The main symptoms of magnesium deficiency include: increased fatigue, weakness, cramps and muscle spasms, as well as arrhythmias.
Prolonged magnesium deficiency can lead to increased blood pressure, osteoporosis, and even cardiovascular diseases.
Signs of magnesium deficiency can be subtle and confused with symptoms of other conditions, making timely diagnosis difficult.
Possible Risks of Excess and Their Manifestations
Excess magnesium in the body, known as hypermagnesemia, is rare and usually not encountered in healthy individuals with normal kidney function, as excess magnesium is typically excreted by the kidneys.
However, certain conditions, such as kidney dysfunction or excessive magnesium supplementation, can lead to increased levels of this mineral in the blood.
Symptoms of hypermagnesemia may include low blood pressure, nausea, vomiting, lethargy, difficulty breathing, arrhythmias, and in severe cases – heart failure. This is because magnesium plays an important role in the functioning of the nervous and muscular systems, and its excess can disrupt these processes.
To prevent excess magnesium, it is recommended not to exceed the tolerable upper intake level (UL), which is 350 mg per day for supplements and medications. However, it is important to note that dietary sources of magnesium are not included in this limit, as they have not been associated with the risk of hypermagnesemia.
Recommendations for Maintaining Balance
To maintain optimal magnesium levels in the body, it is important to consider not only magnesium intake from food but also factors that may affect its absorption and excretion.
The following recommendations should be followed:
- Regularly include magnesium-rich foods in your diet.
- Avoid excessive consumption of alcohol, caffeine, and sugar, as this can increase magnesium excretion from the body.
- Be aware of medications that may affect magnesium levels, including diuretics and antibiotics.
Interesting Facts about Magnesium
Abundance on Earth. It constitutes about 13% of the Earth’s total weight and is present in most minerals.
Discovered in 1808. It was discovered by English chemist Humphry Davy, who isolated it from magnesite using electrolysis.
Photosynthesis. Chlorophyll, which allows plants to absorb light, contains magnesium in its structure.
One of the most important minerals for pregnant women. It supports the health of the mother and contributes to the proper development of the fetus.
