Magnesium is one of the basic macrominerals in our body. Magnesium is a mineral involved in more than three hundred enzyme reactions in our body. It is indispensable for many body functions. It helps in muscle and nerve functions, plays a role in regulating blood pressure and supporting the immune system.
50-60% of the magnesium in our body is stored in the skeletal system. The rest is located in muscles, soft tissues and body fluids.
Unfortunately, most of us cannot get enough magnesium with our diet. Magnesium deficiency is associated with many health problems, so our daily magnesium levels should be adequate. Getting enough magnesium is important in preventing many chronic diseases such as type 2 diabetes, cardiovascular diseases, migraine, Alzheimer’s disease.
Functions Of Magnesium In The Body:
- Muscle relaxation, prevention of muscle spasms and pain
- Regulation of heart rhythm
- Protection of bones
- Energy formation in the body
- Antioxidant activity
- Regulation of pain sensation
- Anxiety-reducing and sedative activity
- Improvement of sleep quality
- Regulation of inflammation and immunity in the body
What Are The Symptoms Of Magnesium Deficiency?
Magnesium deficiency can lead to a variety of complaints, such as loss of appetite, weakness, muscle cramps, constipation, numbness, fatigue, increased blood pressure, muscle weakness, sleep problems, depression, anxiety, nausea, and personality changes.
What Are The Harms Of High Dose Magnesium?
It is a very rare condition. Because our body can excrete excess magnesium with urine. However, diarrhoea, nausea and cramps may occur in the intestinal system with high doses of magnesium. If very high powders are taken, problems such as kidney diseases, low blood pressure, difficulty urinating, nausea and vomiting, depression, lethargy may occur. People with kidney disease should not take magnesium support unless recommended by a doctor.
Can Magnesium Interact With Other Medicines You Are Taking?
May interact with some medicines: oral bisphosphonates used for osteoporosis, tetracycline group antibiotics, quinolone group antibiotics, diuretics, proton pump inhibitors
Which Conditions Can Magnesium Be Used In The Treatment?
- In osteoporosis, bone health
- In diabetes
- In cardiovascular diseases, heart failure, heart attack, arrhythmia, hypertension
- In migraine headaches
- In premenstrual syndrome
- In anxiety
Magnesium is effective through different mechanisms. It is an important cofactor and participates in over 300 processes. It passes through the blood-brain barrier and exerts an effect on the nervous system. It increases GABA synthesis. This is how it has positive effects on depression, anxiety, and sleep. It also increases neuroplasticity in the nervous system. It has a balancing role in the cortisol axis, which is activated especially with increased stress. All of these make magnesium a very effective element in stress management, depression, anxiety, and sleep disorders. It is very effective in the treatment of patients with digestive problems, fibromyalgia, migraine problems, and people who are depressed or anxious.
What are magnesium-rich foods? : Almonds, spinach, and cashews are the richest foods. In addition, peanut butter, avocado, potatoes, brown rice, yogurt, bananas, green leafy vegetables, figs, melons, pumpkin seeds, sunflower seeds, hazelnuts, walnuts, tahini, dark chocolate, and sesame seeds are also high in magnesium.
It is important to choose these products without being allergic, consuming organic vegetables and fruits, consuming dried fruits as much as possible without roasting, soaking them in water overnight, and cooking legumes with the sprouting method if you are consuming legumes.