What is magnesium used for: properties and benefits
Magnesium is essential for the body since it participates in hundreds of physiological processes.
This nutrient regulates the function of muscles, the nervous system, blood sugar levels, and blood pressure. In addition, it helps form protein, bone mass, and DNA.
The amount of magnesium required daily will depend mainly on age and gender. In this sense, men and pregnant women need this mineral significantly.
It is recommended to reach the nutritional recommendations through the diet by consuming magnesium-rich foods since this mineral can be found in green leafy vegetables, legumes, nuts, seeds, whole grains, dairy products, and fortified foods.
However, in case of nutrient absorption problems, or other specific circumstances, magnesium supplements can have a beneficial effect on health. Remember to always consult with your professional healthcare provider before taking any supplements.
Magnesium: properties and benefits.
The health benefits of magnesium are extensive precisely because of the participation of this nutrient in many reactions in the body.
- Magnesium for the bones.
It contributes to its maintenance under normal conditions. Magnesium is often used for bone pain and inflammation. Some studies point to the possible benefits of magnesium for osteoarthritis. It has also been observed that people with a higher intake of this nutrient have more bone density, a determining factor in reducing the risk of bone fractures and osteoporosis. In this sense, a greater consumption of foods rich in this mineral or food supplements with magnesium can help women improve their bone density.
- Magnesium for the brain.
It is a vital mineral for normal psychological function. It carries out cognitive processes such as attention, perception, memory, thought, language, and learning.
- Magnesium for sleep.
Different studies suggest magnesium helps to achieve deep and restful sleep since this mineral contributes to the normal functioning of the nervous system and activates the mechanisms to calm and relax the body and mind.
- Magnesium for depression and anxiety.
Magnesium is good for anxiety and depression since it plays a key role in the nervous system. Scientific research suggests magnesium can stimulate neurotransmitters inducing calm and relaxation. Additionally, anxiety, depression, and brain fog can be symptoms of magnesium deficiency.
- Magnesium for sports performance.
Magnesium contributes to the normal functioning of the muscles, reduces tiredness and fatigue, and participates in the formation of proteins essential for maintaining muscle mass. All these benefits make it a vital nutrient for those who practice sports.
- Magnesium for tiredness.
Taking magnesium for tiredness can be effective in cases of fatigue, weakness, and lack of energy since all these are symptoms of magnesium deficiency.
- Magnesium for constipation.
The relationship between magnesium and constipation lies in the function that this mineral exerts in intestinal transit. Specifically, it favors the passage of feces through the intestines. This mineral is also used to mobilize and promote the evacuation of fecal matter before medical procedures.
- Magnesium for insulin resistance.
Magnesium contributes to the process by which cells convert nutrients into energy. In that regard, a higher magnesium intake would improve insulin sensitivity, which refers to the ability of muscles and liver cells to properly absorb sugar from the bloodstream.
- Magnesium for high blood pressure.
Different studies suggest that magnesium can reduce blood pressure, so its consumption would have a beneficial effect on cardiovascular health.
- Magnesium as anti-inflammatory.
Low magnesium levels are associated with chronic inflammation, which triggers premature aging, obesity, and various diseases.
- Magnesium for premenstrual syndrome.
Magnesium has been proven to improve mood, water retention, and other symptoms of PMS. Precisely because of its effect on fluid retention, there is a perception that magnesium helps to lose weight. This is because, by reducing swelling, there is a reduction in body weight, which translates into fewer pounds on the scale. However, it is not about fat loss.
- Magnesium for the skin.
This mineral is necessary to maintain a healthy skin barrier, as well as to combat dry skin. Together with collagen and hyaluronic acid, it plays a key role in the appearance of the skin.
The side effects of a high magnesium intake are not very common since, in healthy people, the kidneys eliminate the excess of this mineral through the urine. However, the maximum recommended dose should not be exceeded in the case of consuming supplements.
Additionally, magnesium supplements may interfere with certain medications or be contraindicated in certain conditions. For this reason, you'll always need to consult your healthcare provider.