Magnesium is a mineral that directly affects heart function and mental health. Together with vitamin D and calcium, which helps bones, it is highly beneficial for the nervous system and heart, regulates blood pressure, and promotes cardiovascular health. It should be noted that magnesium also greatly improves sleep, manages insomnia, and prevents anxiety from increasing. Although a balanced diet is sufficient for our health, in recent years magnesium supplements have been found to be beneficial for energy and muscle function. Read on to learn more.
Magnesium levels influence in our body
An apropiate level of magnesium truly influences muscle and nerve function, aiding to keep coordination and preventing spasms or cramps. This mineral also has an important role in bone health, as it works alongside calcium and vitamin D to make strong bones and prevent loss of mineral density.
At the cardiovascular level, magnesium is essential keep a steady heart rhythm and control blood pressure, protecting the heart from irregularities. It also equilibrates blood glucose levels and promotes efficient energy metabolism, taking action in the synthesis of proteins that the body requires to fix up tissues and maintain muscle mass.
Another of its lesser-known benefits is its effect on the nervous system and relax. Magnesium motivates muscle and mental relaxation, aiding to decrease stress and migliorate sleep quality. For this logic, it is usual for many profesionals to suggest it in cases of insomnia or mild anxiety.
Magnesium is one of the most relevant minerals for the body and yet it commen goes with no noticing. This nutrient is implied in more than 300 biochemical processes, from muscle and nerve operation to control of heart rhythm and blood pressure. It is also implied in energy production and bone maintenance, making it an essential element for all well-being. Even though most people get enough magnesium through a balanced diet by eating foods such as nuts, legumes, green leafy vegetables and whole grains, its lack can mean fatigue, cramps or sleep difficulties
Fundamental but always with care
Although it is a essential nutrient, excess magnesium can be the reason of adverse effects, in specific when consumed through supplements with no medical supervision.
The most normal symptoms are: diarrhea, nausea and stomach cramps, because of its natural laxative effect. In more severe situations, prolonged excess can alter the heart rhythm, cause intense muscle weakness, confusion or even cardiac arrest.
For this fact, it is not recommended to supplement without professional guidance, especially in people with kidney disease or who take medications that may interfere with the metabolism of the mineral. Perfectly, you could have a diet rich in natural sources of magnesium, such as almonds, spinach, legumes, avocado or bananas.
Food sources rich in magnesium include spinach, avocadoes, and cocoa, particularly dark chocolate. Seeds and nuts, such as peanuts, cashews, sunflower seeds, almonds, hazelnuts, and pumpkin seeds, have high magnesium content. Fish and seafood are also rich sources of dietary magnesium.
The effect of magnesium supplements and dietary magnesium on sleep
A large-scale cross-sectional study revealed that high magnesium intake is associated with normal hours of sleep. In contrast, lower magnesium intake has been associated with both shorter and longer sleep duration. The optimal magnesium dosage for sleep is dependent on several factors, including age and comorbidity.
According to recent guidelines, 310-360 milligrams/day of magnesium has been recommended for women and 400-420 mg for men. A clinical study indicated that a daily intake of 500 mg of elemental magnesium supplementation for eight weeks increased sleep duration and decreased sleep latency in the older population.10 Pregnant women require 350–360 mg of magnesium per day.
In addition, magnesium is a basic ally for physical and mental health, but like any nutrient, equilibrium is essential. Consulting a professional before taking supplements ensures that you can take full advantage of all its benefits without putting your well-being at risk.
