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What is magnesium
Magnesium is the ninth most abundant element in the universe. It makes up about 2% of the mass of the Earth’s crust and is the third most abundant element dissolved in seawater.
Magnesium is also a pervasive element in the human body, and its ions are necessary for all living cells. As a free element, it is not found in nature. They are obtained mainly by electrolysis of saline solution and are used as alloys to make aluminum and magnesium alloys.
The balance of magnesium is vital for the well-being of all organisms. Magnesium is a rich ion in the lithosphere and is highly bioavailable in the hydrosphere. This property, combined with good and very unusual chemistry, may have led to the fact that magnesium in the human body is responsible for signaling, enzyme activation and catalysis.
What is magnesium for?
Bone formation
About two-thirds of magnesium is found in bones. Researchers have found that this bone magnesium plays two different roles in maintaining health.
The first role is to contribute to the physical structure of bone, as it is part of the crystal lattice of bone, along with calcium and phosphorus.
The other part of magnesium is located on the surface of the bones and acts as a storehouse of magnesium that the body can use at a time of inadequate magnesium intake.
Relaxation of nerves and muscles
Magnesium and calcium work together to help regulate nerve and muscle tone. In many nerves, magnesium serves as a chemical guardian of the neck; when there is enough magnesium around, calcium is blocked from entering the nerve cell and activating the nerve. As a result, the nerve is kept in a state of relaxation.
If the magnesium in the diet is insufficient, the neck blockage may fail and the nerve may become overactive. When specific nerve cells are over-stimulated, they send too many messages to the muscles causing excessive contraction. This series of events helps explain why magnesium deficiency can cause muscle pain, tension, cramps, spasms, and fatigue.
Other functions of magnesium
Many chemical reactions in the body include enzymes proteins that help catalyze chemical reactions. Because magnesium plays a role in over 300 different enzymes, its physiological functions are pervasive and include (but are not limited to):
- Involvement in the metabolism of proteins, carbohydrates and fats
- Energy storage in muscle cells
- Proper gene function
Magnesium has an excellent effect on facial skin and helps with acne, as well as facial cleansing, so as such, it is often an integral part of face creams.
Because the metabolic role of magnesium is so present, it is difficult to identify a body system that would not be affected by magnesium deficiency. The digestive, endocrine, cardiovascular, nervous, muscles, kidneys, liver, and brain rely on magnesium to perform their metabolic functions.
Foods rich in magnesium
- Buckwheat flour
- Soy
- Oat bran
- Pumpkin and zucchini seed grains
- Brown rice
- Seafood
- Quinoa
- Spinach
- Artichokes
- Okra
- Almonds
- Cashews
- Pine nuts
- Beans
- Walnut
- Bulgur
- Peanut
- Nuts
- Brazilian walnuts
- Tuna
The magnesium content in plants varies significantly depending on how much magnesium there is in the plants’ soil.
Much of the magnesium in food is lost during processing – grinding removes approximately 59% of the magnesium from whole wheat.
Cooking food in water also leads to the leakage of magnesium during the cooking process.
Recommended daily use
- 0-6 months – 50mg
- 6-12 months – 70 mg
- 1-10 years-150-250mg
- 11-18 years-300-400mg
- 18 years + – 300-400mg
- Pregnant / breastfeeding women – + 150 mg
- Therapeutic range: 50 mg – 2500 mg +
Magnesium deficiency
Poor magnesium in the diet is a common cause of magnesium deficiency in the body, which causes problems with the gastrointestinal tract, such as malabsorption, diarrhea and ulcerative colitis.
Physical exertion such as trauma, cold stress, and surgery can also contribute to magnesium deficiency, kidney disease, and alcoholism.
Symptoms of magnesium deficiency can affect many physiological processes since this mineral has many different roles in the body. Common symptoms include muscle and nerve function changes, such as muscle weakness, cramps, and tremors.
Because the heart is a muscle, it can also experience compromised function with an accompanying lack of magnesium, arrhythmia, irregular contractions, and increased heart rate can occur.
Bone softening and weakening may be due to a deficiency because magnesium plays a vital role in maintaining bone structure. Other symptoms of magnesium deficiency include unbalanced blood sugar, high blood fats, high blood pressure, headaches, seizures, depression, nausea, vomiting, and lack of appetite.
Excess magnesium
Diarrhea is the most common symptom of toxicity associated with high magnesium intake. It most commonly occurs when magnesium is taken as a dietary supplement rather than from a food source. However, diarrhea may occur at lower supplemental doses—studies the amounts of magnesium associated with diarrhea range from 1,000 to 5,000 milligrams. In addition, general symptoms such as increased drowsiness or feelings of weakness may be attributed to magnesium toxicity.
Van magnesium help with weight loss
It may surprise you, but many overweight people are malnourished! This is because you need a certain amount of magnesium to metabolize that fat. There is a correlation between an increase in magnesium deficiency and an increase in obesity. Therefore, ensuring that you get enough of this mineral is also important in the fight against obesity.
Magnesium is essential for the more efficient absorption of nutrients in the body. It will be harder for your body to maximize the carbohydrates, fats, and proteins you eat with a low magnesium content. As a result, your body will not get as many nutrients as it should. And when that happens, your body will be looking for more food. This is why people who eat many unhealthy or non-nutritious foods tend to eat more.
By allowing the magnesium to take in as many nutrients as possible, your body’s need for food will be reduced as it gets more out of the meal.
Magnesium also makes sure that your body gets as much energy from food as possible so that you feel less tired after each meal.
Studies have also shown that a lack of magnesium in the body can increase the risk of getting diabetes. Maybe that’s why there is a close connection between obesity and the rate of diabetes. Therefore, it is vital to control your blood sugar to maintain your weight.
Magnesium improves blood glucose levels and insulin, improving their functioning and converting more efficiently into energy. Conversely, magnesium deficiency means that you store more fat and accumulate blood sugar.
Lastly, magnesium is also an excellent nutrient to take in times of stress. We all know that stress plays an important role in combating obesity. People eat more under pressure and even resort to unhealthy tasty foods like ice cream. Magnesium supports the adrenal glands, making it easier for the body to cope with stress. Left uncontrolled, these glands will release too much adrenaline and cortisol, which will cause complications, including weight gain.
There are so many ways to get magnesium. The most appropriate method, however, is through supplements. Many dietary supplements are rich in magnesium, and their daily dose will do wonders for your diet.
Keto Guru is an effervescent diet pill that contains many valuable vitamins and minerals, and magnesium is one of the main ingredients of these pills.