Magnesium is essential for a healthy body. It is the second most abundant intracellular cation. It catalyzes more than 300 reactions… which is something you do not want to have a deficiency of. Vitaminfood helps you ensure that these 300 reactions proceed efficiently by supplying you with the magnesium content you need.
Magnesium is still however a micro-nutrient and the body only needs 25g. of this, less than 1g circulates within the plasma and red blood cells. magnesium is absorbed in the small intestines up to 75%; depending on how much was ingested.
Uses of magnesium in the body
- Heart health
Magnesium supplementation has been proven in several studies to lower blood pressure although the extent is greatly limited. A study following 545 hypersensitive participants revealed that supplementation with magnesium caused a slight decline in blood pressure.
Other studies have shown that low magnesium content is linked to an increased risk of sudden cardiac deaths and a higher risk of developing ischemic heart disease from reduced blood supply from the heart muscle.
Maintaining healthy magnesium levels has also been linked to a reduced risk of stroke.
- Protein synthesis including RNA and DNA.
Magnesium is a cofactor for various enzyme-controlled reactions. Top amongst these is protein synthesis reactions. A deficiency in magnesium is going to hurt the protein production felt in the regeneration of cells and strains to different body systems like the immune system.
For RNA and DNA, it is involved in the processes of replication, transcription and translation which are central to genetic inheritance and protein synthesis. Magnesium keeps those processes in check which would otherwise be catastrophic.
- Bone health
Bones actually store more than 60% of the total magnesium content in the body.
Magnesium is linked to the success of various activities involved in ensuring bone health. A deficiency has been linked to osteoporosis and osteopenia especially in post-menopausal women. Vitaminfood magnesium can also help in increasing bone density for this group.
It influences the activities of osteoblasts and osteoclasts which secrete the bone matrix and maintain it after bone formation respectively. Vitamin D conversion into its active form is also regulated by magnesium-activated enzymes. It is also a cofactor in the production of parathyroid hormone which regulates bone formation.
- Glucose control
Of the 300+ reactions, the majority of reactions are metabolic reactions. Magnesium is vital for the functioning of these enzymes. It ensures that the body gets enough supply of energy for its different processes. Consequently, if one suffers a deficiency, one of the earliest symptoms is fatigue, weakness and confusion because the energy supply has been compromised by an inefficient glucose-energy conversion.
Without magnesium, the reactions involving carbohydrate metabolism cannot happen.
- Metabolism
Besides glucose control, magnesium is also a cofactor for other metabolic reactions in different organs. It is necessary for endocrine functions, liver homeostatic, excretory and metabolic roles among many others. There is no listing these reactions to the end. They are many and all vital and the only sure way to keep them running efficiently is by consuming enough magnesium.
- Transport of calcium and potassium ions across cell walls
Magnesium is also necessary for the transport of certain ions including potassium and calcium. This is further reflected in the body developing hypokalemia and hypocalcemia as an advanced effect of magnesium deficiency.
- Nerve function
Magnesium is vital for neurotransmitter release. For effective nerve transmission from one nerve to the other, neurotransmitters must be released spontaneously and when this is affected, the nerve function is impaired especially in the brain which contains numerous nerve junctions.
- Muscle contraction
Muscle contractions occur and are sustained by calcium binding to certain calcium-binding sites. Magnesium is a natural calcium blocker and competitively binds to these sites to relax the muscle which is important in muscle regulation. For this reason, having a healthy amount of magnesium can keep off muscle cramps.
- Prevent - Hearing loss
Kidney stones
Migraines and headaches – oral doses have proven over time to be effective. Low quantities also promote the secretion of serotonin, vasoconstriction and increase excitability. These all cause acute headaches and migraines.
- Improve athletic performance
Magnesium helps in moving blood glucose into muscles which will obviously then have an impact on athletic performance. It is also useful in moving lactate away from muscles which reduce toxicity. These two enable the athlete to be more energized and endure much longer as lactate is transported away from the muscles.
- Treat sleep troubles and mood
This is perhaps one of the most known benefits of magnesium supplementation. Magnesium heals insomnia by helping relax the body and its muscles for rest. It helps with leg syndrome and restlessness too. This could also be linked with its effect on mood and neurotransmitter release and action in the brain.
Magnesium could help relieve the stress and mental strife in depressed people.
- Ease symptoms for type 2 diabetes
Altitude sickness
Hay fever
Lyme disease
Asthma – it antagonizes the effect of calcium and prevents neutrophil respiratory burst.
Skin infections
- Treat high blood pressure
Preeclampsia – magnesium has a vasodilatory effect and protects against oxidative damage as well.
Heart attack
Premenstrual syndrome
High levels of high-density cholesterol
- Anti-inflammatory benefits
- Antacid and laxative
The famous magnesium antacid tablets; magnesium hydroxide which help restore the pH of the stomach and as a laxative during stomach upset and some medical preparations.
This helps in resolving constipation…magnesium could help relax the bowel and get stuff moving again. Enough of it in the body helps ward off constipation in the first place.
Recommended daily intake of magnesium across different ages
|
Age |
Male |
Female |
|
1–3 years |
80 mg |
80 mg |
|
4–8 years |
130 mg |
130 mg |
|
9–13 years |
240 mg |
240 mg |
|
14–18 years |
410 mg |
360 mg |
|
19–30 years |
400 mg |
310 mg |
|
31–50 years |
420 mg |
320 mg |
|
51+ years |
420 mg |
320 mg |
Deficiency
Magnesium levels in the body are regulated by renal excretion. Having a deficiency of magnesium will most likely be because of a low dietary intake. Vitaminfood aims to solve this major factor and thereby do away with the possibility of a deficiency.
Groups at risk of deficiency include:
- Chronic alcoholics – poor nutritional intake, damages are done to the liver and the intestines affect the amount of nutrients in the body.
- Those under certain medication whose side effect includes impaired absorption or magnesium homeostasis
- The elderly – the cells in the intestines slough off with time and with age, the body has a reduced capability of regenerating the cells. The amount of fecal excretion also increases.
- Patients of type 2 diabetes – increased renal excretion.
- Those with impaired absorption because of gastrointestinal tract issues like Crohn’s disease.
Symptoms include:
- Loss of appetite
- Muscle contractions and cramps
- Mood swings and altered personality
- Nausea and vomiting
- Fatigue
- Weakness
- Numbness and tingling
- Abnormal heartbeat
Linked to :
- Osteoporosis
- Anxiety
- Irritability
- Depression
- ADHD (attention deficit hyperactive disorder)
- Impaired mineral absorption hence hypokalemia and hypocalcemia
The effects of magnesium deficiency are adverse and are spread over different body systems and various organs get affected. Vitaminfood helps you keep all these systems in check and reap the 15+ health benefits listed above.
Don’t also forget that Vitaminfood meal replacement shakes offer complete nutrition and supports all the 300 reactions that magnesium is involved in. Vitaminfood is more than just a meal shake, it is the good fuel that your body needs.
References:
- https://www.livescience.com/42972-magnesium-supplements-facts.html
- https://medlineplus.gov/ency/article/002423.htm#:~:text=Magnesium%20is%20needed%20for%20more,production%20of%20energy%20and%20protein.
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270