Why is magnesium important and should you supplement with it?

Magnesium is an important mineral linked to better sleep, anxiety relief, and improved heart health. A recent study published in the European Journal of Nutrition suggests that prioritizing magnesium intake has another benefit: People with low magnesium levels are at higher risk for chronic degenerative diseases.

While the new study is small and researchers need to learn more about the link, the findings are a reminder that it's so important to make sure you're getting enough magnesium.

Magnesium and disease risk

Your body needs magnesium for many functions, but one of its most important is to support enzymes needed to replicate and repair DNA. However, the role of magnesium in preventing DNA damage has not been thoroughly studied.

To find out, Australian researchers took blood samples from 172 middle-aged people and checked their magnesium, homocysteine, folate and vitamin B12 levels.

A key factor in the study is an amino acid called homocysteine, which is metabolized from the food you eat. High levels of homocysteine ​​in the blood are associated with an increased risk of DNA damage. Researchers believe this damage could lead to neurodegenerative diseases such as dementia, Alzheimer's and Parkinson's disease, as well as neural tube defects. 

Study results found that participants with lower magnesium levels tended to have higher homocysteine ​​levels, and vice versa. People with higher magnesium levels also appear to have higher folate and vitamin B12 levels.

Low magnesium and high homocysteine ​​were associated with higher biomarkers of DNA damage, which the researchers believe may mean that low magnesium is associated with a higher risk of DNA damage. In turn, this may mean an increased risk of certain chronic degenerative diseases.

Why magnesium is so important

Our bodies require adequate magnesium for energy production, muscle contraction, and nerve transmission. Magnesium also helps maintain normal bone density and supports a healthy immune system.

Low magnesium levels can lead to a variety of problems, including muscle cramps, fatigue, and irregular heartbeats. Long-term low magnesium levels are associated with an increased risk of osteoporosis, high blood pressure, and type 2 diabetes.

Magnesium doesn't just help when we're awake, some studies show it can also improve sleep quality and duration. Adequate magnesium levels have been linked to improved sleep patterns because it regulates neurotransmitters and hormones critical to sleep, such as melatonin.

Magnesium is also thought to help lower cortisol levels and relieve symptoms of anxiety, both of which can help improve sleep. ,

Magnesium and human health

1. Magnesium and Bone Health

Osteoporosis is a systemic bone disease characterized by low bone mass and damage to the microstructure of bone tissue, resulting in increased bone fragility and susceptibility to fractures. Calcium is an important component of bones, and magnesium also plays an important role in bone growth and development. Magnesium mainly exists in bones in the form of hydroxyapatite. In addition to participating in bone formation as a chemical component, magnesium is also involved in the growth and differentiation of bone cells. Magnesium deficiency may lead to abnormal function of bone cells, thereby affecting the formation and maintenance of bones. . Studies have shown that magnesium is necessary for the conversion of vitamin D into its active form. The active form of vitamin D promotes calcium absorption, metabolism and normal parathyroid hormone secretion. High magnesium intake is closely related to an increase in bone density. Magnesium can regulate the concentration of calcium ions in cells. When the body takes in too much calcium, magnesium can promote calcium deposition in bones and reduce kidney excretion to ensure calcium reserves in bones.

2. Magnesium and cardiovascular health

Cardiovascular disease is the main reason that threatens human health, and high blood pressure, hyperlipidemia and hyperglycemia are the key risk factors for cardiovascular disease. Magnesium plays an important role in cardiovascular regulation and function maintenance. Magnesium is a natural vasodilator that can relax blood vessel walls and promote blood vessel dilation, thereby lowering blood pressure; magnesium can also lower blood pressure by regulating heart rhythm. Magnesium can protect the heart from damage when the blood supply is blocked and reduce sudden death from heart disease. Magnesium deficiency in the body increases the risk of cardiovascular disease. In severe cases, it can cause spasm of the arteries that supply blood and oxygen to the heart, which can lead to cardiac arrest and sudden death.

Hyperlipidemia is an important risk factor for atherosclerosis. Magnesium can inhibit the oxidative stress reaction in the blood, reduce the inflammatory reaction in the arterial intima, thereby reducing the formation of atherosclerosis. However, magnesium deficiency will increase intravascular calcium, oxalic acid deposition on the blood vessel wall, and reduce high-density lipoprotein The removal of cholesterol from blood vessels by protein increases the risk of atherosclerosis.

Hyperglycemia is a common chronic disease. Magnesium plays an important role in maintaining the secretion quantity and sensitivity of insulin. Magnesium deficiency can promote the occurrence and development of hyperglycemia and diabetes. Research shows that insufficient magnesium intake may cause more calcium to enter fat cells, increase oxidative stress, inflammation and insulin resistance, leading to weakened pancreatic islet function and making blood sugar control more difficult.

3. Magnesium and Nervous System Health

Magnesium participates in the synthesis and metabolism of a variety of signaling substances in the brain, including 5-hydroxytryptamine, γ-aminobutyric acid, norepinephrine, etc., and plays an important regulatory role in the nervous system. Norepinephrine and 5-hydroxytryptamine are messengers in the nervous system that can produce pleasant emotions and affect all aspects of brain activity. Blood γ-aminobutyric acid is the main neurotransmitter that slows down brain activity and has a calming effect on the nervous system.

A large number of studies have found that magnesium deficiency may lead to the deficiency and dysfunction of these signaling substances, thereby causing anxiety, depression, insomnia and other emotional disorders. Appropriate magnesium supplementation can alleviate these emotional disorders. Magnesium also has the ability to protect the normal operation of the nervous system. Magnesium can break down and prevent the formation of dementia-related amyloid plaques, prevent dementia-related plaques from damaging neuronal function, reduce the risk of neuronal death, and maintain neurons. normal function, promotes the regeneration and repair of nerve tissue, thereby preventing dementia.

How much magnesium should you consume daily?

The recommended dietary allowance (RDA) for magnesium varies by age and gender. For example, adult men typically require about 400-420 mg per day, depending on age. Adult women require 310 to 360 mg, depending on age and pregnancy status.

Usually, you can get enough magnesium through your diet. Green leafy vegetables like spinach and kale are excellent sources of magnesium, as are nuts and seeds, especially almonds, cashews, and pumpkin seeds.

You can also get some magnesium from whole grains like brown rice and quinoa, and legumes like black beans and lentils. Consider adding fatty fish like salmon and mackerel, as well as dairy products like yogurt, which also provide some magnesium.

Magnesium rich foods

The best food sources of magnesium include:

●spinach

●almond

●black beans

●Quinoa

●pumpkin seeds

●avocado

●Tofu

Do you need magnesium supplements?

Almost 50% of American adults do not consume the recommended amounts of magnesium, which can be caused by a number of different reasons.

Sometimes, people don't get enough magnesium from food. Magnesium deficiency can cause symptoms such as muscle cramps, fatigue, or irregular heartbeat. People with certain medical conditions, such as gastrointestinal disease, diabetes, or chronic alcoholism, may also develop magnesium malabsorption. In these cases, people may need to take supplements to maintain adequate levels of magnesium in the body.

Athletes or people who engage in high-intensity physical activity may also benefit from magnesium supplements, as this mineral aids muscle function and recovery. Older adults may absorb less magnesium and excrete it more, so they are more likely to need to take supplements to maintain optimal levels.

But it’s important to know that there isn’t just one type of magnesium supplement—there are actually several. Each type of magnesium supplement is absorbed and utilized differently by the body—this is called bioavailability.

Magnesium L-Threonate - Improves cognitive function and brain function. Magnesium threonate is a new form of magnesium that is very bioavailable because it can pass through the brain barrier directly into our cell membranes, directly increasing brain magnesium levels. . It has a very good effect on improving memory and relieving brain stress. It is especially recommended for mental workers!

Magnesium Taurate contains an amino acid called taurine. According to research, adequate supplies of magnesium and taurine help regulate blood sugar. This means this type of magnesium may promote healthy blood sugar levels. According to a recent study involving animals, hypertensive rats experienced a significant reduction in blood pressure. Tip Magnesium Taurate Can Boost Your Heart Health.

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