Magnesium: The Miracle Mineral You're Probably Not Getting Enough Of

Magnesium is an essential mineral that plays a vital role in our overall health and well-being. Despite its importance, many people are not getting enough magnesium in their diets. In this blog, we will explore why magnesium is so important and how you can ensure you are getting enough of this vital mineral.

What is Magnesium and Why is it Important?

Magnesium is a mineral that is essential for a wide range of biological functions in the body. It is involved in over 300 biochemical reactions, including energy production, muscle and nerve function, and protein synthesis. Magnesium also helps to regulate blood sugar levels and supports a healthy immune system.

One of the most important roles of magnesium is its involvement in bone health. Magnesium is a key component of our bones and helps to regulate calcium levels in the body. It works in conjunction with vitamin D and other minerals to ensure that our bones remain strong and healthy.

Despite its importance, many people are not getting enough magnesium in their diets. In fact, it is estimated that up to 50% of people in the Western world are deficient in magnesium.

Symptoms of Magnesium Deficiency

Magnesium deficiency can lead to a range of symptoms, including:

Muscle cramps and spasms
Fatigue and weakness
Anxiety and depression
Insomnia
High blood pressure
Irregular heartbeat
Nausea and vomiting
If left untreated, magnesium deficiency can lead to more serious health problems, such as osteoporosis, heart disease, and diabetes.

How to Get Enough Magnesium

The recommended daily intake of magnesium varies depending on age, gender, and other factors. Generally, adult men should aim for 400-420mg of magnesium per day, while adult women should aim for 310-320mg per day.

One of the best ways to get enough magnesium is through your diet. Foods that are high in magnesium include:

Leafy green vegetables, such as spinach and kale
Nuts and seeds, such as almonds and pumpkin seeds
Legumes, such as black beans and chickpeas
Whole grains, such as brown rice and quinoa
Fish, such as salmon and mackerel
If you are having trouble getting enough magnesium through your diet, you may want to consider taking a magnesium supplement. There are many different types of magnesium supplements available, including magnesium oxide, magnesium citrate, and magnesium glycinate. Talk to your doctor before starting any new supplements to ensure they are safe for you.

The Bottom Line

Magnesium is an essential mineral that plays a vital role in our overall health and well-being. It is involved in a wide range of biological functions, including bone health, energy production, and muscle and nerve function. Despite its importance, many people are not getting enough magnesium in their diets. If you are experiencing symptoms of magnesium deficiency, it is important to speak to your doctor and make dietary changes or consider supplements to ensure you are getting enough of this vital mineral.

References:

Office of Dietary Supplements - Magnesium. (2021, July 14). Retrieved September 13, 2021, from https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in nutrition (Bethesda, Md.), 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483
Rude, R. K., & Shils, M.