Magnesium benefits for the body
Magnesium is a macronutrient, one of the essential components of all living organisms.
The adult body contains approximately 25 grams of magnesium, primarily concentrated in bones, cells, and tissues. Blood contains approximately 1% of the total magnesium.
The adult body contains approximately 25 grams of magnesium, primarily concentrated in bones, cells, and tissues. Blood contains approximately 1% of the total magnesium.
THE ROLE OF MAGNESIUM
Magnesium is a vital mineral that plays a role in the following processes:- Improves stress resistance: helps reduce the production of stress hormones
- Relieves nervous excitement: weakens the effects of glutamate, the main excitatory neurotransmitter of the nervous system; excess glutamate increases anxiety
- Helps brain recovery: improves neuroplasticity – the brain's ability to restore lost connections after damage, including stress-related damage
- Energy production
- Nerve impulse conduction
- Bone structure formation
- Protein production
- Tissue regeneration
- Improves hair structure, prevents hair thinning and loss
- Metabolism of B vitamins and vitamin C
- Activation of vitamin D
- Necessary for calcium absorption
SOURCES OF MAGNESIUM
Magnesium is obtained from food, absorbed in the small and large intestines, and excreted through the kidneys.Foods rich in magnesium:
- Nuts: cashews, walnuts, pine nuts, almonds, peanuts
- Seeds: pumpkin, sunflower
- Cocoa powder
- Dark chocolate
- Leavens: spinach, lettuce, sorrel, parsley
- Avocado
- Whole grain bread, bran
- Legumes: beans, lentils
- Fruits: bananas, dates, prunes, persimmon, mango
- Grains: buckwheat, barley, quinoa
- Fish: salmon, pink salmon, herring, pollock
MAGNESIUM INTAKE REQUIREMENTS
Recommended daily intake of magnesium:
300 mg for women
400 mg for men
MAGNESIUM DEFICIENCY SYMPTOMS
- Anxiety
- Sleep disturbances (insomnia)
- Irritability and nervousness
- Convulsions
- Memory and attention impairment
- Fatigue and weakness
- Loss of appetite
- Nausea, vomiting
- Irregular heart rhythms
- Hair loss
If you notice any of the above symptoms, you can get your magnesium blood tested. Normal levels are between 0.7 and 1.1 mmol/L.
A balanced diet and vitamin supplements can help replenish magnesium deficiency. For example, the "Magnesium + B1, B6, B12, D3" complex contains magnesium glycinate. This chelated form of magnesium is a combination of the mineral and amino acid. This form has high bioavailability, as the small intestine, where most mineral absorption occurs, can only absorb individual mineral ions when they are combined with amino acids. Magnesium glycinate has a calming effect and is often used for insomnia, mood swings, and chronic fatigue syndrome. It does not affect stomach acidity or stool.
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