You may not hear a lot of health experts talk about it, but the benefits of Magnesium as we age are countless. Let’s understand some of them in the article below
The majority of Americans take a diet with a low intake of Magnesium. The National Institutes of Health warns that magnesium deficiency is more likely in teenage girls and older adults above the age of 50.
Magnesium Deficiency is something that you should not take for granted as it is an essential mineral that is required for 300 and more biochemical reactions in the body.
Around 70% of elderly people do not meet their Magnesium requirements. Older people have a higher risk of magnesium deficiency because they do not eat food items rich in this essential mineral and tend to absorb less Magnesium from the food they intake.
As you age, just like any other vitamin and mineral, your level of Magnesium also becomes lower due to various factors. And it is important to deal with this deficiency to support your overall health and have a healthy life.
Magnesium plays an important role in your overall health and your brain function. So make sure you have an adequate amount of Magnesium in your body as you age. If you are still don’t understand why this mineral is important, here is a detailed guide for you.
In this article, you will learn:
- What is Magnesium?
- Health Benefits of Magnesium
- Foods rich in Magnesium
- How to take Magnesium regularly?
What is Magnesium?
Magnesium is a mineral usually found in plants, the human body, and the sea. The most amount of Magnesium is found in bones, up to 70%, and other is found in muscles, tissues, and blood vessels. Everybody part and cell of the body requires Magnesium for its proper functioning.
Magnesium is an important mineral for the human body; it is useful for taking care of hundreds of body processes. This critical nutrient is required for 300 biochemical reactions in the body.
Like Calcium, Magnesium also plays an important role in the proper functioning of muscles, bones, and nerves. The proper magnesium level is required to support heart health, bone health, and stimulation of blood sugar and pressure level. The human body requires Magnesium to enhance its energy levels.
People get Magnesium from various food items and beverages, but a lot of people still experience a shortage of Magnesium; in such cases, many doctors recommend taking magnesium supplements.
Health Benefits of Magnesium
Here are the known health benefits of Magnesium for both adults and older people.
# Responsible for Hundreds of Biochemical Reactions
The main role of Magnesium is that it acts as a cofactor responsible for more than 300 biochemical reactions of the body performed by enzymes. To be more precise, Magnesium is involved in the following very important biochemical reactions:
- Magnesium is responsible for converting food into energy.
- This mineral is important to create protein from amino acids to create protein.
- It helps to maintain genes by repairing damaged RNA and DNA.
- To regulate the central nervous system, Magnesium regulates neurotransmitters that control all signals between the brain and nervous system.
# Boosts Physical Performance
Magnesium also plays a vital role in boosting exercise performance. Usually, when one is into an exercise routine, they need 20 to 30% more Magnesium than when the body is at rest. When the body is resting, Magnesium shifts the blood sugar to muscles, resulting in fatigue and tiredness when doing exercise.
Although the studies behind exercise performance and Magnesium are mixed, having an adequate magnesium level boosts physical health.
As per experts, athletes and fitness people must take a magnesium supplement to boost their physical performance. Such supplement is also important for elderly people to boost their physical activities.
# Alleviate Symptoms of Depression
When it comes to brain function and health, Magnesium is a critical mineral. As per studies, people facing Magnesium deficiency tend to have depression.
In fact, in this modern world, when the market is full of modern foods, there is low content of Magnesium in such food items that produces a higher risk of depression. However, people should emphasize taking Magnesium to avoid the chances of depression.
Therefore, supplementing this mineral will reduce the symptoms of depression. It is as effective as an anti-depression drug.
# Controls Type 2 Diabetes
Magnesium can impair insulin to keep blood sugar levels under control. Magnesium is also beneficial to patients with Type 2 Diabetes. Studies say people who have diabetes have a lower amount of Magnesium in their body.
Research says people have a higher risk of type 2 diabetes than those who have a magnesium deficiency. Vice versa, there are fewer chances of developing diabetes when they have adequate magnesium levels.
However, developing diabetes depends on how much Magnesium you are getting from food sources. Taking a supplement to increase Magnesium will show you significant change in improving your blood sugar level.
# Lowers Blood Pressure
As per studies, Magnesium is an important mineral that can help you alleviate high blood pressure. Magnesium is effective in lowering blood pressure. However, this change can be seen only in higher blood pressure people.
It is usually not seen in normal people. This says it does not affect the blood pressure of a normal state, only effective in dealing with high blood pressure people.
# Comes With Anti-Inflammatory Benefits
Low Magnesium in the body is directly linked to inflammation of various body parts. One study says children who have lower magnesium intake tend to have more inflammation CRP and even have high blood sugar levels. Usually, when one age, they suffer from chronic inflammation; this could be the reason for Magnesium.
This happens with people who are reaching their late 40’s. Magnesium intake help in reducing CRP and other inflammation diseases in older people, obese people, and even those who have prediabetic conditions.
Also, food rich in Magnesium tends to reduce inflammation, like fatty fish and dark chocolate. Magnesium supplements reduce chronic inflammation, along with providing various other health benefits.
# Prevent Migraine
If you are having migraine pain, you would agree that it is a painful situation. Migraine leads to nausea, vomiting, and sensitivity to light and noise—people who have migraine likely to have a deficiency of Magnesium.
However, high magnesium intake can prevent and help people to get rid of migraine pain. As per studies, 1 mg of Magnesium is enough to reduce acute migraine. It is a perfect alternative and an effective way to deal with migraine. In addition, people who are taking magnesium-rich foods tend to stay away from migraine.
# Reduces Insulin Resistance
The major cause of metabolic syndrome and type 2 diabetes is Insulin Resistance. Insulin resistance takes place when there is an impaired ability of muscles and liver cells to absorb sugar.
To control this process, Magnesium plays a crucial role. Usually, when people have high insulin resistance, they tend to lose Magnesium through urine. But taking a Magnesium supplement can help in reducing the problem.
You might like to read: 7 Benefits of Probiotics for Seniors
# Improves PMS Symptoms
PMS is common among women who are still of childbearing age. PMS leads to symptoms like water retention, fatigue, and mood swings. But when your Magnesium levels are high, it reduces the impact of PMS Symptoms.
# Promote Bone Health
While much research says calcium is important for bone health, in reality, Magnesium also plays a critical role in boosting bone health. Magnesium is important for bone formation.
The magnesium supplement effectively prevents various bone health issues like osteoporosis or arthritis. Magnesium helps regulate both vitamin D and calcium levels, which are important for bone health. So directly or indirectly, Magnesium is important to support bone health.
What Foods Are Rich in Magnesium?
Here is a list of a few things that you must take if you are suffering from Magnesium Deficiency.
# Nuts and Seeds
Eating more nuts and seeds is important to deal with magnesium deficiency. Nuts and seeds are undoubtedly a perfect source of Magnesium. Having almonds and cashews will reduce the risk of lower Magnesium, an ounce of almond and cashew will provide you around 80 mg of Magnesium. This is not sufficient; having peanuts will also improve magnesium levels.
Nuts and seeds are antioxidants and perfect sources of fiber. They are healthy fats that support magnesium intake and provide various health benefits. When we talk about seeds, flax seeds, sunflower seeds, pumpkin seeds also boost Magnesium.
# Have more of Whole Grains
To optimize intake of Magnesium, choose whole grains. When taking grains, it is recommended to take whole grains, which are high in fiber and Magnesium. The perfect way to have whole grains is to take multigrain bread or flour in your daily diet to deal with magnesium deficiency.
To start your day with Magnesium, have multigrain bread or wheat cereal biscuits for breakfast, for lunch, have a sandwich made out of whole wheat bread, and have brown rice for dinner to fill your body with Magnesium.
# Go for healthy Avocados
A great source of Magnesium is Avocado. You can have avocado at any time in the day; whether you want to have it for breakfast or dinner, it will help you raise the magnesium level in the body. Avocado is also rich in fiber, potassium, and healthy fats; they are also perfect for reducing magnesium deficiency.
# Have more leafy greens
If you are facing magnesium deficiency, eat more green leafy vegetables like spinach, kale, lettuce, etc. Green leafy vegetables also provide all essential nutrients to the body that promote your overall health.
# Intake more Soy
Soy is a perfect source of protein. Usually, vegan people are more into Soy as it provides a great amount of protein, but it also provides Magnesium.
# Eat More Beans
Black beans, red beans, and more can help you intake a good amount of Magnesium. They are perfect for getting rid of Magnesium deficiency. Beans are also a great source of protein, iron, folic acid, and other essential nutrients.
# Other Sources of Magnesium
- Dark Chocolate
- Whole wheat bread
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Symptoms of Magnesium Deficiency
Although, magnesium deficiency is rare. There are a few symptoms that would warn you about the deficiency. The early signs of magnesium deficiency are nausea, vomiting, fatigue, and chronic diseases. The following are long-term diseases that can occur due to a low level of Magnesium.
Magnesium deficiency increases the chances of pancreatitis by alleviating calcium concentration. Elevated calcium leads to a higher risk of pancreatic inflammation.
# Decline in Kidney Health
Low Magnesium can also cause death as it leads to kidney failure. Due to magnesium deficiency, one can face acute kidney problems. In addition, when you will take a magnesium supplement, you can reduce the toxicity of kidney diseases.
Excess Magnesium: To Watch Out For
When there is an excess of Magnesium in the body, it can lead to loose stools, abdomen cramps, and nausea. So if you will take magnesium supplements, do not overdose on them. Always remember to take less than 350 mg in a day to avoid its overdose’s side effects.
Answers to Other Important Questions About Magnesium.
Taking Magnesium every day is safe for adults. If you take in a larger amount, it may cause any side effects. Why do we need more Magnesium as we age?
As we age, we usually lose our joint health due to many reasons. So that is why it is important to get Magnesium for healthy bones and to reduce the risk of fractures or osteoporosis.
Does Magnesium help with aging?
Many pieces of evidence show a direct link between Magnesium and age. Aging itself is a cause of Magnesium deficiency. Because it provides multiple health benefits, it is important to intake Magnesium as you age.
What age should you take Magnesium?
In addition to the amount of Magnesium you get from food, one should take magnesium supplements according to their age; for children, it is advisable to take 65mg per day; for the elderly, 350 mg in a day is sufficient.
Is It Ok to take Magnesium every day?
Taking Magnesium every day is safe for adults. If you take in a larger amount, it may cause any side effects.
What is Magnesium good for?
Magnesium is a water-soluble mineral that plays a crucial role in every bodily function. It comes with various health benefits like promoting bone health, reducing the symptoms of type 2 diabetes, and many more. Overall, Magnesium is required to promote overall health and well-being.
Is it good to take Magnesium every day?
As per experts, one should not cross more than 350 mg of Magnesium every day. Such an amount is safe; it could lead to various side effects when taken in larger amounts.
Should I take Magnesium at night?
Yes, you can take Magnesium at night, especially 30 minutes before you go to bed. Excess Magnesium can disturb your sleep quality, so do not take more than recommended.
What food is highest in Magnesium?
Few food items rich in Magnesium are pumpkin seeds, almonds, spinach, cashews, peanuts, and more.
To support your bone health to have better cardiovascular health, it is important to have an adequate magnesium level in the body. While you are curious to know, what are the benefits of Magnesium? Read the above content.
We hope the above article was able to convince you about the importance of Magnesium and why you need to move to a Magnesium-rich diet today! If you have questions or comments on the content, please feel free to write to us in the comments section. And as always, if you liked the article, we would urge you to share it with others!