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7 Benefits of Taking Enough Magnesium Daily

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Emmanuella Ekokotu
Ekokotu Emmanuella is a sociologist and Anthropologist, writer, and fashion model who lives in Benin city, Edo state,Nigeria.

Magnesium is essential for the human body especially because it is involved in more than 300 biochemical reactions as well as crucial for cellular energy production.

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Magnesium is a mineral that is a primary component for materials of the bones, RNA and DNA and it is essential for the regulation of your blood sugar, nerve function, and synthesis of protein.

What is magnesium?

Magnesium

Did you know that magnesium is an element that is believed to have existed even before the earth was formed?

This element falls into the alkaline earth metal group. It is called a primordial element, which means that there is a chance it probably had been in existence before the creation of the earth.

Magnesium is abundant in seawater, in the crust of the earth, and the accumulation of 3 helium nuclei produces to a carbon base (commonly from the erosion of ageing stars)

In 1808, the chemical isolation of magnesium took place, and since then it has found countless uses in healthcare and medicine.

Many health professionals have tagged magnesium as the miracle mineral, and in this article will be exposing you to some of the numerous benefits you can enjoy from regular intake of magnesium.

1. Magnesium promotes cell communication

For body cells to functions, it is vital that they effectively communicate with one another. Magnesium is an essential building block for an important cell signalling molecule – cAMP or cyclic adenosine monophosphate which is present in numerous parts of the body including metabolic systems, neurological, and immunological systems.

2. Magnesium relaxes the muscled

There are different muscle relaxants in the world, but of all of them, magnesium is the most potent and natural option.

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Many doctors commonly make use of this mineral to treat constipation before surgery, life-threatening seizures, high blood pressure during pregnancy, women in preterm labour, and even seizures.

3. Magnesium sharpens the brain

Magnesium also plays essential roles in brain health and cognition. Magnesium is a vasodilator, and that makes it capable of relaxing the smooth muscles, reducing cortisol levels, boost blood flow to the brain and other areas surrounding it, boost memory and also boost cognition and promote learning.

4. Magnesium supports chromosomes

Magnesium has a beneficial effect as well on chromosomes. Magnesium ions affect the condensation of chromosomes ore coiling and folding wearing the materials of the DNA is held together by proteins as the centromere, and this is what gives chromosomes their beautiful shape.

5. Magnesium regulates labour cycles

When magnesium sulphate is administered intravenously, it is commonly used for the treatment of preterm labour (this is the kind of labour that occurs before the 37th week of pregnancy). The magnesium sulfate will help to inhibit or slow contractions.

6. It normalises sleep

The sleep and wake regulatory hormone are known as melatonin and magnesium helps to regulate it. Several studies have found out that taking magnesium supplements help to regulate sleep making people experience longer sleep and a reduction in stress hormone and absence of conditions like sleep latency.

7. Magnesium optimises vitamin d levels

In a study published by the American osteopathic association, it was revealed that magnesium is vital for the activation and proper functioning of vitamin d in the human body.

This means that it helps to regulate phosphate and calcium which would help to build and maintain healthy bones in the body.

These are only seven of the many benefits you can derive from consuming the right amount of magnesium. However, magnesium deficiency is sadly one condition that more than 70% of people suffer from.

As read further, we would be revealing to you the recommended daily intake of magnesium for people of both genders and different age groups.

Recommended Intake

The following magnesium recommended daily intake by gender and age was provided by the national health and medical research council.

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Gender: Men

  • Men between the ages of 19 to 30 are required to take 400 mg of magnesium daily.
  • Men between the ages of 31 to 40 are required to take 420 mg of magnesium daily
  • Men who are 51 years old and older are required to take 420 mg of magnesium as well.

Gender: Women

  • Women between 19 to 30 years must take 310 mg of magnesium per day.
  • Women between 31-50 are required to take 320 mg of magnesium daily.

Pregnant women

  • Pregnant women who are between 14-18 years are required to take 400 mg of magnesium per day.
  • Pregnant women who are 19-30 years should consume 350 mg of magnesium today.
  • Pregnant women from 31-50 years need a daily intake of 360 mg of magnesium.

Lactating Mothers

  • Lactating mothers between the ages of 14-18 years must take 360 mg of magnesium per day.
  • Lactating mums between the ages of 19-30 years must take 310 mg of magnesium daily.
  • Mothers from 31-50 years must consume 320 mg of magnesium daily.

Below are some of the most common magnesium deficiency symptoms;

  1. Calcification of arteries which could lead to coronary conditions such as heart attack, heart diseases, and heart failure.
  2. Anxiety and depression.
  3. Poor bone health.
  4. Muscle cramps and spasms, since the calcification causes stiffening of the arteries
  5. A low magnesium levels lead to hormonal imbalances, as well as more obvious PMS symptoms.
  6. Hypertension or high blood pressure.
  7. Fatigue and low energy levels since the mineral is required in the reactions that create ATP energy in the cells.
  8. A deficiency of magnesium has a drastic impact on sleep, as it is the ultimate relaxation mineral, and is essential for the proper function of the GABA receptors in the brain, a neurotransmitter that allows the brain to transition to a restful state.
  9. Complains during pregnancy like muscle cramps and hypertension, because magnesium levels can drastically affect pregnancy health and the expectant mother’ s mood.
  10. Other mineral deficiencies because magnesium is needed for proper utilisation of calcium, potassium, vitamin K, vitamin D, and many other nutrients.

To get enough calcium in your system without taking supplements you can eat foods like cashew, tofu, dark chocolate, salmon, avocados, bananas, pumpkin seeds, black beans, and cooked spinach. You can also get supplements if you feel you don’t get enough magnesium from your foods.

We hope that you get enough magnesium in your body and you stay healthy, please leave a comment below. Let us know what you think about this.

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