Vitamins and minerals are very important for the proper functioning of our body. It is the fourth abundant mineral found in the body. About 60% of the magnesium is found in bone, while the rest are in muscles, soft tissues, and fluids, including blood. It is a cofactor in more than 300 enzymatic actions which regulate many biochemical reactions in the body, like protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
1. Helps in maintaining bone health
Calcium and magnesium work together for bone health, without magnesium the high calcium intake increases the risk of cardiovascular diseases and kidney stones.
It is important in bone formation by assimilating calcium into the bone and plays a role in activating vitamin D in the kidneys. It is also associated with greater bone density that improves bone crystal formation and also lowers the risk of osteoporosis after menopause in women.
Magnesium is important for carbohydrate and glucose metabolism. Research proves that a high intake of magnesium lowers the risk of diabetes. In a study people who took magnesium had 47% less chances of developing diabetes that is for 100mg/day of Mg risk of type 2 diabetes decreases by 15%.
Low levels of magnesium can impair insulin secretion and insulin sensitivity.
3. For a healthy heart
It maintains the health of muscles of the heart and is important for the transmission of electrical signals in the body. It lowers the risk of atherosclerosis and hypertension.
The Framingham Heart Study which is been conducted for almost three decades and still going on showed that magnesium was found to have a 58% lower chance of coronary artery calcification.
It also has been used as a part of treatment for congestive heart failure to reduce irregular heartbeat (arrhythmia).
The National Institute of Health founds that high magnesium levels in the blood has a lower risk of cardiovascular disease and ischemic heart disease, which lowers the chance of stroke.
Also, read: 5 Patanjali Products For a Healthy Heart
4. Migraine headaches
People who have deficient magnesium are likely to suffer from a migraine. Few studies have shown that taking sufficient magnesium can prevent and treat migraines.
5. Premenstrual syndrome
An adequate intake of magnesium along with vitamin B6 helps in reducing the symptoms of a premenstrual syndrome like water retention, irritation, cramps, weight increase and bloating.
6. Relieving anxiety and fights depression
Magnesium plays important role in functioning of brain and mood.
It has been shown in research that lower levels of magnesium increase the level of anxiety. This activity is related to a hypothalamic-pituitary-adrenal gland that controls people react to stress.
People who are above the age of 65 with low intake of magnesium have 22% 0f higher risk of depression.
7. Involved in Biochemical Reactions of the Body
Every cell of the body requires magnesium and for various enzymes.
Energy creation - Helps in converting food into energy.
Protein formation - Helps in creating proteins from amino acids.
Gene maintenance - Helps in repairing DNA and RNA.
Muscle movements - involved in contraction and relaxation of muscles.
Nervous system regulation - Helps in the regulation of neurotransmitters, for signaling brain and nervous system.
8. Relieves Insomnia
It prepares the body for sleep by relaxation of muscles. It helps in keeping the mind calm and also maintains a biological clock and sleep cycle. It helps in preventing sleep disorders and improves sleeping efficiency.
It mostly affects older people, can be due to alcohol consumption, gastrointestinal disorders, heart problems or medications.
- Nausea and vomiting
- Loss of appetite
Foods rich in magnesium:
Including these foods in your diet will help in maintaining other elements also as they are power packed sources. Never start taking supplements without consulting a doctor and always go for routine examination to rule out any illness.