There is no denying that magnesium is an important mineral that has many essential functions in the body. In fact magnesium is involved in over 300 biochemical processes in your body. We need enough magnesium on a daily basis to maintain a healthy body. So do you need more magnesium in your diet?
Why do you need Magnesium in your diet?
Working in partnership with a variety of vitamins, minerals, and other nutrients, magnesium has a role in many vital processes. From your heart, to your bones, some of your fundamental systems and structures depend on this mineral. Here are a few of the important ways that Magnesium is important:
Neurological system
Magnesium is essential to the health and functioning of both your neurological system and muscular system. It is vital for the contraction of muscles and nerves.
Magnesium and bone health
Magnesium is important to bone health and structure. Half of the magnesium in your body is in your bones. One important role that magnesium has in bone health is assisting in the production of the hormone calcitonin. Calcitonin is important in increasing the level of calcium in the bones.
Magnesium also helps maintain the acid/alkali balance of the blood, which is important to bones. Any increase in acidity can weaken bone structure.
Magnesium and your heart
Magnesium is also believed to play a part in controlling the neuro-muscular activities of the heart and helps to keep the heartbeat steady and regular. It helps to keep your blood pressure normal. Magnesium could have a role in heart disease and research continues to see how this can be used in treatment and prevention. Hopefully this will lead to new treatment options for heart disease.
Diabetes
There is also interest in how magnesium relates to diabetes. we do know that magnesium is necessary for the secretion and function of insulin and it has an important role in controlling blood sugar. Magnesium helps to turn blood sugar into energy.
Symptoms of Magnesium deficiency
Unsurprisingly a deficiency in magnesium can present with a variety of symptoms of varying severity. In the early stages you may experience fatigue, loss of appetite, nausea and vomiting and feelings of weakness, both in general and in your muscles. The more serious symptoms include significant calcium loss, heart spasms, irregular heartbeat, nervousness, confusion, muscle contractions and spasms.
How much Magnesium do you need in your diet?
Being involved in so many vital bodily functions makes it imperative to maintain sufficient levels of this essential mineral in the body. Your body can’t manufacture magnesium so needs you to supply it through your diet. A deficiency of magnesium can lead to serious health problems.
Adult males need 370 – 420 mg of magnesium per day
Women need about 280 – 320 mg daily with an increase of up to 420 mg per day while pregnant or breastfeeding.
Children, depending on size and weight, need between 130 mg to 240 mg per day.
Consuming the standard recommended daily intake levels of vitamins, minerals, and other nutrients are essential to good health and the proper functioning of the body and its many systems. Unfortunately, many people do not achieve this through diet alone. I always prefer to get nutrients from my food wherever possible. So how can you include more foods rich in magnesium in your diet?
Foods that are rich in Magnesium
Oily fish – salmon, mackerel
Legumes – lentils, chickpeas, black beans
Nuts – almonds, cashews, peanut butter
Seeds – flaxseed, pumpkin seeds, chia seeds
Whole grains – Quinoa, wheatgerm
Milk
Yoghurt
Green vegetables – spinach, kale, Swiss chard, greens, avocados
Dark Chocolate
Water? – a surprising source and variable from one area to another but both bottled water and tap water may contain magnesium.
Should you take Magnesium supplements?
If you are suffering from any of the symptoms above and wondering if you need a magnesium supplement you should see your doctor first. You want to exclude other possible causes.
If you are eating a healthy diet you should be able to get enough magnesium from your food. A healthy diet follows the recommended 5 a day of fruits and vegetables and includes whole grains, legumes, nuts and seeds. If you aim to include some of these each day then you will be getting many benefits.
Many of the foods rich in magnesium also contain other useful minerals and vitamins alongside antioxidants which can help protect you from cancer among other benefits. You may find you can get the health benefits of plants in your diet and avoid the need for supplements completely.
Stick to the recommended dose
If you decide to take magnesium supplements, then you must stick to the recommended dose. As with many things too much is as bad as too little. If you upset the balance you may experience some bad side effects. These side effects of taking too much magnesium include diarrhea, nausea and cramps.
Some prescribed drugs can affect the absorption of magnesium. In these situations you may not be getting enough magnesium in your diet and may need to supplement. You should take advice from your doctor or a qualified nutritionist to draw up a personalized plan to suit your needs.
