Magnesium - why is it so important?

This silvery-white metal is incredibly important to humans, and magnesium preparations are among the most popular dietary supplements. They are highly favored by consumers, both to supplement actual deficiency and counteract its symptoms, and as part of simple preventive health care. The relatively low price of magnesium supplementation combined with high effectiveness and easily noticeable effects are the factors behind the success of magnesium supplements. Let's check out how magnesium works and what it can do for our health.
- Properties of magnesium in the human body
- Symptoms of magnesium deficiency
- Diagnosis and testing of magnesium levels
- Magnesium supplements - what is worth knowing?
Properties of magnesium in the human body
An adult human has about 22-26 grams of magnesium ions in his body (most of it in the bones), and by volume it is the fourth element in the human body. If only intracellular concentrations are considered, it rises to second place. Magnesium is involved in about 300 different enzyme transformations. It plays a significant role in building and maintaining the efficiency of cell membranes, in DNA repair processes and in energy metabolism. It influences many aspects of health at its very core, making magnesium's properties extremely broad.
Magnesium affects brain function and mood
We often reach for magnesium during periods of increased emotional tension: when we struggle with excess stress, sleep less well and feel more anxious. This is fully justified. Magnesium helps maintain normal psychological function, and this is due in part to maintaining the balance between glutamate and GABA, the excitatory and inhibitory neurotransmitters. For both neurotransmitters, magnesium has been shown to have a regulatory effect on their receptors.
The results of studies on magnesium supplementation in people with chronic fatigue have been very promising. Reduction of fatigue is one of the most noticeable effects in people supplementing with magnesium deficiency.
Magnesium ions are important for healthy teeth and bones
Although calcium is mainly famous for this property, magnesium is not left behind either. Its adequate supply is very important for maintaining proper density and strength of muscles and teeth. Magnesium is needed to maintain proper vitamin D status, which is critical for bone health. Magnesium deficiency increases the risk of osteoporosis.
An important part of electrolyte metabolism
Magnesium is an electrolyte just like sodium, potassium, calcium and chloride. Together they regulate water balance and the flow of electrical impulses between cells. It is important not only to supply the right amount of each electrolyte, but also to maintain a proper balance between them.
Magnesium for a healthy heart
This element has a proven effect on cardiovascular function. Magnesium has an anti-arrhythmic effect. People with magnesium deficiency are more likely to develop hypertension, and supplementing magnesium is one way to regulate it. This occurs for several reasons. Among other things, magnesium increases endothelial nitric oxide (a hormone that relaxes blood vessels) and inhibits the effects of calcium on blood vessels. Proper magnesium status also reduces the risk of atherosclerosis.
Symptoms of magnesium deficiency
The recommended daily intake of magnesium for an adult is about 400 mg of magnesium ions. Unless the diet is of very good quality, it is difficult to supply this amount without supplementation. Unfortunately, many people are magnesium deficient and don't even realize it.
Symptoms of magnesium deficiency are systemic, and the most common are:
- constant fatigue,
- muscle cramps and tremors,
- deterioration of memory and concentration,
- anxiety and mood swings,
- greater susceptibility to stress,
- feelings of tingling or numbness,
- heart rhythm disturbances,
- hair loss,
- digestive complaints.
More information in the topic: Magnesium deficiency - what are the symptoms?
Diagnosis and testing of magnesium levels
And how to check if we have magnesium deficiency? Unfortunately, the blood magnesium test for this purpose works poorly. It is a tool effectively used to calibrate the dose of magnesium given intravenously in outpatient treatment, but it will tell the average person very little. The reason is that most magnesium is deposited in various tissues, and only about 1% circulates in free form in the blood. Moreover, self-regulatory mechanisms ensure that when its concentration in the blood drops, it is efficiently replenished, pulling it out of the tissues. Ultimately, the result of magnesium concentration in the blood tells almost nothing about the status of magnesium throughout the body.
Magnesium deficiency can be determined by analyzing the symptoms and composition of a person's diet. Many people also simply conduct a practical experiment - they turn on a moderate dose of magnesium supplement prophylactically and observe their reaction. If the symptoms disappear beforehand, and the mood improves, it means that magnesium deficiency most likely existed, and further supplementation can bring a lot of benefit.
Magnesium supplements - what is worth knowing?
To supplement magnesium in the diet, it is worth reaching for supplements with organic forms of magnesium. They are characterized by better solubility in water and good bioavailability. Examples of organic forms of magnesium:
- magnesium citrate
- magnesium malate
- magnesium diglycinate
- magnesium taurate
Each of the above forms effectively replenishes the body's magnesium stores. It is also worth paying attention to the amount of magnesium ions per serving (capsule, tablet) and the possible addition of vitamin B6, which further enhances the absorption of magnesium.
Sources:
- Halina Szymczyk "Magnesium - an element necessary for the proper functioning of the body" Contemporary Pharmacy 2016; 9: 217-223
- Aleksandra Karmanska, Andrzej Stanczak, Boleslaw Karwowski "MAGNEZ ACTUAL STATE OF KNOWLEDGE" BROMAT. CHEM. TOXICOL. - XLVIII, 2015, 4, pp. 677 - 689

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