Tags: magnesium, mineral, health, nutrition, benefits, deficiency, supplements
Magnesium is one of the most crucial minerals for our body. Approximately 60% of it is found in bones, around 26% in muscles, and the rest is distributed in metabolically active organs such as the brain, heart, liver, and kidneys. This mineral plays a significant role in energy production in the body and is involved in over 300 metabolic reactions essential for health, including regulating blood pressure, nerve signal transmission, and muscle contraction.
According to the World Health Organization, men require a daily intake of around 350 mg of magnesium, while for women, it is about 280 mg. The ideal way to meet these requirements is through a balanced diet and the consumption of foods rich in magnesium. Green leafy vegetables like spinach, rocket, eggplant, peas, beans, dried apricots, walnuts, almonds, hazelnuts, nuts, milk, yogurt, bananas, avocados, and watermelon are all high in magnesium.
Magnesium Deficiency and Symptoms: Magnesium deficiency is quite common in the geriatric population and premenstrual women. Factors that reduce magnesium absorption include:
- High calcium intake
- Alcohol consumption
- Diuretic use
- Kidney and liver disorders
- Thyroid and parathyroid problems
- Birth control pill usage
Magnesium Deficiency in the Body Can Lead To:
- The development of various diseases: High blood pressure, cardiovascular diseases, kidney stones, type 2 diabetes, hypoglycemia, etc.
- Insomnia, depression, and anxiety
- Premenstrual syndrome (PMS)
- Cramps, fibromyalgia, migraines, and chronic fatigue
- Mental issues and forgetfulness
- Asthma and respiratory problems
Types of Magnesium Salts and Their Uses:
- Magnesium Malate: Cramps, chronic fatigue, fibromyalgia
- Magnesium Glycinate: Insomnia, depression, anxiety
- Magnesium Citrate: Digestive system problems like constipation
- Magnesium Taurate: Cardiovascular diseases, blood pressure regulation, migraines, and blood sugar regulation
- Magnesium L-Threonate: Memory problems, forgetfulness, mental functions
- Magnesium Sulfate: Joint pain, detox
This content is for informational purposes only. Do not take dietary supplements without consulting your doctor or pharmacist.
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