Magnesium is not just your regular element from the periodic table. This mineral is
present on the earth surface, the sea, plants, animals and obviously, on human beings.
It is indispensable for most of our internal bio-chemical processes, working as an
assistant for them to happen in the first place. It is also responsible for many bodily
functions such as the regulation of your nervous system and aids muscular pain. It also
helps you manage your levels of sugar on your bloodstream.
In this article, we will review the particularities of Magnesium and why it is important
for you to keep it in mind if you want to have some healthy food habits.
First of all, what is it? Let’s begin by saying that Magnesium is a metallic element. Well, more specifically,
magnesium is an alkaline earth metal. But this doesn’t mean that you are eating straight-
up metal when you are having some delicious almonds. It means you are having natural
organic magnesium derivates that are certainly having an impact on your metabolism.
Well, being the 4th most present mineral in your organism must account for something,
Trivia: Did you know that the first “discovery” of the presence of Magnesium date from 1618, when a farmer from Epsom, England, tried to give water from a certain well to his cows. They refused to drink it due to the water’s bitter taste. Then, he observed a healing effect of that water on wounds and scratches. Then he started to sell it as “Epsom Salts”! The element was later officially discovered by Sir Humphrey Davy on 1755.
What can it do for you? Magnesium has a series of functions that include:
It increases your performance when exercising.
As responsible for the transport of sugars on your bloodstream, eliminating in the
process lactose acid that accumulates on your muscles and causes pain. Magnesium is
recommended for people with chronical pain conditions, elders and athletes. Since
Magnesium is critical for muscular contractions, it improves your muscular performance
when you workout.
It can help deal with depression states.
Low Magnesium levels have been associated to emotional states. A study performed by
the American Board of Family Medicine discovered that an important relation in
between the intake of Magnesium and the prevention of depression in younger adults.
Magnesium helps to control conditions such as diabetes.
Magnesium is responsible for the correct transport of sugar. For that reason, it is
believed that it has beneficial effects against Type 2 Diabetes. It is believed that about
48% of people suffering from this condition have lower level of Magnesium on their
bloodstream. Magnesium helps insulin to maintain some proper sugar levels under
It plays a major part in the control of blood pressure.
A study published by the American Journal of Hypertension submitted some tests
amongst 48 individuals who received 600 Mg of pidolate Mg2+ on a daily basis for a 12-
week period. They presented “small but significant” reductions in mean 24-h systolic
and diastolic BP levels. This lead to conclude on the direct effect of Magnesium intake
and the reduction of high blood pressure levels.
It helps to prevent migraines
Not everyone knows about how painful and annoying a migraine attack can get. Nausea,
vomit and light sensibility are just a few of the most common symptoms of this sickness.
A study from the Journal of Neural Transmission concluded a direct link between low
levels of Magnesium and the propensity of suffering migraines.
Magnesium have effects to reduce the effects of PMS
Women suffering from PMS might experience some really annoying symptoms like
abdominal cramps, water retention, fatigue and irritability. Magnesium have proven
properties to better deal with these difficult and uncomfortable issues and also lower
your levels of water retention.
Amongst some other benefits you can obtain from Magnesium are:
- It helps you prevent some heart conditions by attacking the accumulation of fat
in your blood vessels that eventually can reach to your heart.
- It helps you prevent osteoporosis, producing hormones that increase the
growing rates of bone structures.
- It is important in the process of digestion: you can diminish the effects of
heartburn by using some magnesium-related products you can find on any
A prescribed and controlled intake of magnesium (recommended by a specialist) is often
related to people with high-cholesterol levels and/or obesity. Magnesium-based
supplements need to be paired with a strict diet full on vegetables, high levels of
hydration and low-impact cardiovascular workouts such as rope jumping, long-distance
walking, riding a bicycle, etc.
Where you can find it? Magnesium is totally safe for your health and internal body processes. It is
recommended to have a daily intake of the mineral of about 400 to 420 mg for men and
in between 310-320 mg for women on a daily basis.
You can obtain healthy Magnesium intake by pursuing a varied and balanced diet.
However, if you want to increase your levels of this mineral on a natural way, we
recommend you start eating more:
- Any derivates of oatmeal, wheat and brown rice.
- Vegetables like broccoli, pumpkin, kale. Cabbage, spinach, swiss chards, etc.
- Pumpkin and Sunflower seeds.
- Besides Potassium, bananas are a great source of natural magnesium.
- Most nuts such as almonds, hazelnuts, Brazil Nuts, cashews, peanuts, etc.
- Most dairy products.
- Coffee and Chocolate.
If you feel like you are not receiving enough magnesium on your food, you can always
have special magnesium supplements. We strongly advice you to first consult a
professional nutritionist before having any kind of supplement so he can check that is
the best option for you.
In conclusion Now that you know everything you need about the different properties of Magnesium
and what it can do for you, it is time to adapt a new food regime that can properly have
the right Magnesium levels that you need. Don’t forget that this mineral is responsible
for basically every internal biological process that is happening in your body right now!