Magnesium is an important nutrient. It is a mineral that plays a vital role in over 300 enzyme and biochemical reactions in the human body. With its main role acting as a cofactor or helper molecule in the biochemical reactions, it helps improve muscle and nerve functions, regulating blood pressure, and supporting the immune system according to Megan Ware, RDN, L.D. According to Franziska Spritzler, it plays several important roles in our body and brain health. Magnesium is the fourth most abundant mineral in the human body. In fact, the National Institutes of Health Office of Dietary Supplements states that an adult body contains around 25 grams (g) of magnesium, 50–60% of which the skeletal system stores. The rest is present in muscle, soft tissues, and bodily fluids. However, you may not be getting enough of it even if you eat a healthy diet.
Magnesium also plays a role in exercise performance. During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity based on a study conducted by Nielsen et al. Furthermore, Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. A study conducted by Emily K Tarleton et al shows that Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression. One analysis in over 8,800 people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression.
In addition, people who get the most magnesium have a lower risk of type 2 diabetes. Moreover, supplements have been shown to lower blood sugar in some people. Recent studies also show that it has the properties that help lower blood pressure in people with elevated levels but does not seem to have the same effect in those with normal levels.
Magnesium is safe and widely available. It is absolutely essential for good health. The Food and Nutrition Board of Institute of Medicine recommends that the daily intake for magnesium in men is 400–420 mg per day and 310–320 mg per day for women. Some foods which are good to excellent sources of magnesium are pumpkin seeds, boiled spinach, dark chocolate, black beans, cooked quinoa, almonds, cashews, mackerel, avocado and salmon.
Getting enough magnesium is essential for maintaining good health. Be sure to eat plenty of magnesium-rich foods or take a supplement if you’re unable to get enough from your diet alone. For without getting enough of this important mineral, your body can’t function optimally.
PNC-ZDS Marie Claire A. Gaas
References:
- Magnesium: Fact Sheet for Health Professionals
National Institutes of Health Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Why do we need magnesium?
Medically reviewed by Miho Hatanaka, RDN, L.D. — Written by Megan Ware, RDN, L.D. on January 6, 2020: https://www.medicalnewstoday.com/articles/286839
- Update on the relationship between magnesium and exercise
F H Nielsen and H C Lukaski: https://pubmed.ncbi.nlm.nih.gov/17172008/
- Magnesium intake and depression in adults
Emily K Tarleton and Benjamin Littenberg: https://pubmed.ncbi.nlm.nih.gov/25748766/
- Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension
Lina S Hatzistavri et al: https://pubmed.ncbi.nlm.nih.gov/19617879/
- DRI DIETARY REFERENCE INTAKES FOR Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride
Food and Nutrition Board Institute of Medicine NATIONAL ACADEMY PRESS Washington, D.C: https://www.nap.edu/read/5776/chapter/1