Magnesium – A Very Important Mineral for the Human Body

More than 300 metabolic processes in the body require magnesium. It supports healthy immunological function, regulates heartbeat, keeps bones strong, and maintains appropriate nerve and muscle function. Adequate levels of Magnesium are also required to maintain good ear health, to help prevent conditions like Tinnitus. Additionally, it aids in blood glucose regulation. It assists in the synthesis of protein and energy.

The effectiveness of magnesium in preventing and treating conditions including high blood pressure, heart disease, and diabetes is still being studied. However, it is not presently recommended to use magnesium supplements. The demand for magnesium will rise with diets heavy in protein, calcium, or vitamin D.

Magnesium Supply in Our Foods

Dark green, leafy vegetables are where most people receive their magnesium from. Other foods with high magnesium content include:

Fruits (such as bananas, dried apricots, and avocados)

Nuts (such as almonds and cashews)

Seeds, legumes like peas and beans,

Soy-based goods (such as soy flour and tofu)

Whole grains (such as brown rice and millet)

Here’s an excellent article about 10 foods that are rich in Magnesium content.

Side Effects of Excessive Magnesium Consumption

High intakes of magnesium seldom have any negative side effects. The body typically excretes surplus quantities. Magnesium excess typically happens when someone is:

Ingesting excessive amounts of the mineral via supplements

Using certain laxatives

Although your diet could not include enough magnesium, it is uncommon to really be deficient in magnesium. These are some of the signs of such a shortage:

Hyper excitability

Muscle tremor

Sleepiness

Alcohol abusers or individuals who absorb less magnesium may have a lack of magnesium, including:

Those who have had surgery or gastrointestinal illness that causes malabsorption

Older people

There are three types of type 2 diabetes symptoms that are caused by a shortage of magnesium.

Early indications of Magnesium Deficiency

Reduced appetite

Nausea

Vomiting

Fatigue or Weakness

Symptoms of a moderate deficit

Numbness

Tingling

Cramps and muscle contractions

Seizures

Behavioural shifts

Irregular heartbeats

Extreme deficit Symptoms of Magnesium

Low calcium levels in the blood (hypocalcaemia)

Blood potassium level is low (hypokalaemia)

Recommendations of Magnesium Intake

The Dietary Reference Intakes (DRIs), created by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine, include dosages for magnesium as well as other minerals. A set of reference intakes known as DRIs are used to evaluate and plan the nutritional intakes of healthy individuals. According to age and sex, these variables include:

The average daily consumption that is sufficient to fulfil the dietary demands of virtually all (97 to 98 percent) healthy individuals is known as the Recommended Dietary Allowance (RDA). An RDA is a dietary recommendation supported by scientific study.

A sufficient intake (AI): When there is insufficient data from scientific study to create an RDA, this level is formed. It is maintained at a level that is believed to provide enough nourishment.