Magnesium: Meet the Most Powerful Relaxing Mineral
Magnesium deficiency is the root cause for most illnesses; many health conditions are treated only by including it in a regular diet. Magnesium is responsible for over six hundred cellular reactions, ranging from protein synthesis to nerve functioning and blood pressure regulation; it is one of the most significant nutrients in the body.
Further, Magnesium also acts as a sleep antidote, reducing stress and improving sleep irregularities. Lack of Magnesium can lead to a severe mental disorder like apathy- a disorder characterized by lack of feelings or mental numbness.
Continue reading to know more about this relaxing mineral.
Why is Magnesium the Relaxing Mineral?
Magnesium is a stress-buster mineral, and due to its beneficial effect on the mood, it is often regarded as nature's valium. However, many people have magnesium deficiency due to their eating habits or low absorption of Magnesium. People with low magnesium absorption in the body won't notice any positive effects on their sleep cycle, mood, or stress.
Lower magnesium levels have been linked with various illness; some of them are:
- Sleep deprivation syndrome
- Muscle twisting or headaches
- Higher stress levels
Magnesium is a magical mind pill that can take off mental stress and oxidative stress at once. It is responsible for two major roles in proper brain functioning,
- It helps control the release of cortisol( stress hormones) and works as a brake in the nervous system.
- It restricts the functioning of stimulating neurotransmitters and bonds with calming receptors that lead to mental relaxation.
Suffering from Mg deficiency? Tired of healthy eating with no significant results? The time you pair your meals with magnesium glycinate.
How to maintain Magnesium levels in the body?
Magnesium helps in the proper functioning of individual organs; it keeps your blood sugar level within limits, makes bones stronger, and holds your heart rhythm in place. However, the human body cannot generate Magnesium and entirely relies on external sources to fill the need.
The actual amount of Magnesium your body needs totally depends on your gender and age. Breastfeeding women need around 390 mg of Magnesium, and an adult woman requires 310 mg per day. A man after 30 needs 420 mg magnesium, whereas below 30 adults require 400 mg for maintaining overall health.
Many food items have a lot of Magnesium; here are some of them to help you find the proper nourishment source.
- If you are following a non-veg diet, add fish like Atlantic mackerel, chinook salmon, Atlantic pollock, and halibut. They are a rich source of Magnesium and protein with low mercury levels.
- Always focus on seasonal fruits and green veggies to fulfill recommended daily requirements. Okra, spinal, potato peel, tamarind, edamame can help you achieve high levels of Magnesium without any supplement.
- Go for any breakfast cereal with fortified Magnesium. Wheat germ, Bran cereals, and quinoa are high in fiber and support digestive health.
- For high magnesium intake, consume plant-based sources like beans, flaxseed, almonds, cashew, and soy nuts.
"Magnesium glycinate has higher bioavailability and is gentle on your stomach, unlike other forms of magnesium," says Bindiya Gandhi, M.D., an integrative medicine practitioner.
Health Benefits of Magnesium
a. Magnesium combats depression
Magnesium plays an essential role in healthy brain functioning; lack of this nutrient is linked to many mental disorders, including depression. Some doctors do believe that magnesium deficiency in grown-ups is mainly caused due to poor eating habits.
Supplementing with Magnesium can lower the risk of depression and other stress-related conditions. However, more human evidence is required in this field.
b. It is effective in treating Type 2 Diabetes.
According to a study, around 48% of people with Type 2 diabetes are Magnesium deficient. This hinders insulin's potential to regulate blood sugar levels. Taking magnesium supplements can improve magnesium deficiency symptoms. A study that followed 4000 people for 20 years revealed that those with high magnesium consumption were 47% less likely to develop Type 2 diabetes.
c. It moderates high blood pressure levels.
Many studies suggest Magnesium can lower blood pressure levels. A study that followed 60 untreated/ treated BP patients revealed that the Magnesium supplemented group performed better than the control group, although the differences were minor.
People suffering from chronic heart disease or hypertension (BP) can benefit from magnesium glycinate. However, please consult your doctor before including it in your diet.
d. It improves Premenstrual syndrome.
PMS is a common disorder that affects childbearing women's menstrual cycles leading to abdominal pain, water retention, and fatigue. Thankfully, Magnesium has been shown to enhance mood, reduce water retention, and other PMS symptoms.
Maintain a healthy lifestyle and add magnesium-rich food to your diet. Make sure to include beans, nuts, and green leafy vegetables.
Conclusion - Magnesium is a life-saving mineral that can cure thousands of chronic illnesses. Despite its potent biological quality, almost 75% of US residents do not meet the daily magnesium requirement. It's always best to consume natural sources to increase magnesium levels. But if your body is unable to absorb Magnesium from food, go for supplements like magnesium glycinate to boost your mental and physical health.