Magnesium is a nutrient that our body needs to stay healthy. Dr. Carolyn Dean, M.D., says “By adding this mineral to your diet, you are guarding against—and helping to alleviate—such threats as heart disease, stroke, osteoporosis, diabetes, depression, arthritis, and asthma.” She adds that despite magnesium’s numerous benefits, many Americans remain deficient.
Here are some things every woman should know:
What are the benefits of magnesium?
One of magnesium’s main roles is acting as a cofactor or “helper molecule” in the biochemical reactions continuously performed by enzymes.
In fact, it’s involved in more than 600 reactions in your body, including:
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles. It boosts exercise performance.
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
- It has anti-inflammatory benefits
- It can lower blood pressure
- Has benefits against Type 2 Diabetes
Are you getting enough magnesium?
“The diets of many people in the United States provide less than the recommended amounts of magnesium,” according to the NIH. Here are some signs your body may be lacking magnesium:
- Muscle twitches and cramps
- Depression or anxiety
- Osteoporosis
- Fatigue and muscle weakness
- High-blood pressure
- Asthma
- Migraines
- Irregular Heartbeat
- Poor memory
Where can you get magnesium?
According to the National Institutes of Health (NIH), magnesium can be found naturally in many foods. Some include:
- Legumes, nuts, seeds, whole grains, and green leafy vegetables.
- Fortified breakfast cereals and other fortified foods.
- Milk, yogurt, and some other milk products.
Magnesium is also available in multivitamin-mineral supplements and other dietary supplements. Forms of magnesium in dietary supplements that are more easily absorbed by the body are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride.
Sources:
https://www.healthline.com/nutrition/magnesium-deficiency-symptoms#section9
https://www.mindbodygreen.com/articles/magnesium-deficiency-101
https://www.ncbi.nlm.nih.gov/pubmed/8550360
https://www.ncbi.nlm.nih.gov/pubmed/26675817
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790427/
http://www.health.com/nutrition/magnesium-deficiency#magnesium-deficiency-food
https://www.prevention.com/food-nutrition/g20105121/magnesium-deficiency-symptoms/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://www.womenshealthmag.com/health/a19937989/magnesium-deficiency-symptoms/
