Magnesium (Mg): The most powerful element in the fight against stress

 Magnesium (Mg): The most powerful element in the fight against stress


Magnesium (Mg): The most powerful element

         Minerals and vitamins are vital for the proper functioning of all internal processes in the human body. They are different in their role and importance for our body and health, but they act interconnected and complement each other as properties and unlock favorable processes for our general condition.

       And if vitamins are a major source of enzymes or act as coenzymes, ie. bind the various chemicals in the body to properly transport the enzymes, the minerals are rather cofactors - binding the enzymes in question and acting as catalysts and accelerators of a process in the body. Among the most important coenzymes for our health, without a doubt, is magnesium, to which I will pay special attention.

What exactly is magnesium?

        Magnesium (Mg) is the element with the most tangible and important participation in the enzymatic processes of our body, as a cofactor in over 300 enzymatic reactions. It is considered to be an incredibly important element for maintaining our common health, for the prevention of a number of serious diseases, and for the treatment of those that have already arisen.

      As a classic alkaline earth metal, magnesium produces an extremely large amount of energy for all cells in the body, maintaining, repairing and regenerating them. Its role in the human body is associated with a number of useful properties, which once you get acquainted, you will realize how important it is to take this mineral regularly and in the right amounts.

What are the benefits to the body and health from magnesium intake?

      Experts often identify magnesium as one of the most important minerals for energy metabolism in the body, which makes it a mandatory element in a healthy diet and lifestyle. However, I want to be a little more specific and therefore I will explain how magnesium has a positive effect on the body and individual organs and systems:

      Due to its potential to regulate blood pressure, magnesium is an effective remedy for hypertension.

        Regular and proper intake of magnesium has a positive effect in individuals with type 2 diabetes. This is because magnesium reduces the risk of insulin resistance and helps control blood sugar levels .

      Magnesium intake improves the quality of sleep - including in people who suffer from insomnia or are under stress.

     Magnesium speeds up the metabolism and promotes healthy weight loss, especially when the diet is combined with a well-structured exercise program.

      Magnesium contributes to our emotional and psychological health and can help people with early stages of depression.

      Magnesium intake can help normalize thyroid function.

      Magnesium is also used in cosmetics to treat varicose veins.

         Topical application of magnesium oil can help with thorns and pinched nerves.

What are the symptoms of deficiency?

       Magnesium is the fourth most abundant mineral in cells, second only to calcium, potassium and sodium. The causes of magnesium deficiency can be different - from the change of seasons, severe physical exhaustion and stress to kidney disease, poor eating habits and smoking. The symptoms associated with magnesium deficiency are varied - general fatigue, decreased immunity, constant nausea and loss of appetite. Here are the consequences and risks of a lack of magnesium in the body:

 Chronic fatigue, migraines and lack of concentration;

Nervous system disorders;

Muscle cramps , fibromyalgia and joint and tendon pain ;

Arrhythmia, heart skipping and palpitations;

In children, magnesium deficiency may initially manifest as hyperactivity, alternating with severe fatigue;

In pregnant women, magnesium deficiency leads to underdevelopment of the fetal skeletal system;

The more magnesium you have in your body, the more collagen  it synthesizes, which means that with a deficiency, skin problems, brittle nails and even hair loss are completely possible;

Acute magnesium deficiency can even lead to osteoporosis.

Recommended daily dose

        It is estimated that about 85% of pregnant women and over 60% of the general population suffer from magnesium deficiency, which means that most people fail to get the recommended daily dose of 400 mg. An unfavorable consequence is that if this dose is not obtained daily, the body stops absorbing normally other important vitamins and minerals - such as calcium, zinc and some B vitamins.

     It is almost impossible to overdose on magnesium when we get it through food. However, excessive intake in the form of a dietary supplement can be dangerous and even toxic to the body.

Can we get enough magnesium from food?

magnesium from food

       Most scientists share the view that it is becoming increasingly difficult to obtain a daily dose of magnesium through food alone. This is mainly due to modern agricultural practices, which deplete magnesium reserves in the soil.

However, if you want to try to get the much needed Mg, bet on the following foods:

  • Green leafy vegetables such as kale, lettuce, broccoli and spinach.
  • Legumes (in order to absorb magnesium in them, they must be pre-soaked in water for several hours).
  • Fish - mostly flounder, tuna, mackerel and salmon.
  • Nuts such as almonds, cashews, pine nuts and walnuts (should also be soaked).
  • Seeds such as chia, sesame, buckwheat and bulgur.
  • Avocado - with one avocado you get over 20% of the daily dose of Mg.
  • Bananas.
  • Green algae - with the highest magnesium content of all nutrients.

Magnesium in the form of a food supplement

Magnesium in the form of a food supplement


          If you already have a pronounced magnesium deficiency, it will be difficult to correct it only through nutrition due to its low content in modern foods. For this reason, you may want to consider taking magnesium as a dietary supplement - especially if you have more than 3 of the symptoms of magnesium deficiency.

       However, keep in mind that different supplements contain different forms of magnesium - some forms are well absorbed by the body, and others are actually wind vapor because they have low digestibility. Avoid magnesium oxide (the most popular and cheapest form; it has only 4% digestibility) and magnesium carbonate (30% digestibility). Look for the magnesium forms that end in the suffix "-at":

Magnesium citrate - magnesium salt of citric acid, has a lower concentration but very high digestibility (90%); it also has a laxative effect, which makes this form suitable for people with chronic constipation;

Magnesium malate - this form is suitable for people who have trouble sleeping;

Magnesium glycinate - a chelated form of the mineral (bound to an amino acid), which has high levels of digestibility.

In conclusion

      Remember that all minerals and vitamins in the body act in a complex way - magnesium is no exception. For the best effect, take magnesium along with adequate amounts of calcium. The best ratio between the two minerals is 2: 1. That is, if you take 400 mg of magnesium daily, you need about 800-1000 mg of calcium.

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